Understanding Your Sensitivities as a Highly Sensitive Person
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What does it really mean to be a Highly Sensitive Person (HSP)?
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Roughly 1 in 5 people—about 20% of the population—are born with a trait known as Sensory Processing Sensitivity (SPS). This is not a disorder, but an inherited temperamental trait that causes the brain and nervous system to process stimuli—both internal and external—more deeply.
Highly sensitive people often think and feel more intensely, and they’re more finely attuned to their surroundings. Whether it's loud noise, emotional undercurrents, or subtle changes in a room, HSPs tend to pick up on what others may miss. This deep processing can sometimes feel overwhelming, especially in fast-paced, loud, or emotionally charged environments.
Like many traits, being highly sensitive comes with both challenges and strengths. Which is why understanding your sensitivities isn’t just helpful—it’s essential to your well-being, confidence, and personal growth.
According to Dr. Elaine Aron:
“This trait is not a new discovery, but it has been misunderstood. Because HSPs prefer to look before entering new situations, they are often called ‘shy.’ But shyness is learned, not innate. In fact, 30% of HSPs are extroverts, although the trait is often mislabeled as introversion.”
While some HSPs may appear shy or reserved, this is usually a response to overstimulation—not fear or insecurity. Sensitivity is often mistaken for inhibition or anxiety, but it’s actually a different way of processing the world—one that brings depth, insight, and emotional richness.
How Do You Know If You’re a Highly Sensitive Person?
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Every person is unique, with different personality traits and life experiences. But HSPs tend to share certain common characteristics. See which of the following feel familiar:
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You've been called "too sensitive"
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You were described as shy or timid as a child
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You startle easily, especially with loud noises
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You may feel tired or drained more often than others
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You get overwhelmed when too much is happening at once
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You need more rest, naps, or quiet time than others
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You're sensitive to pain or discomfort
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Crowds or busy places feel overstimulating
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You feel emotions very deeply
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You spend a lot of time reflecting or in your inner world
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You easily sense other people’s moods and energies
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You need solitude to recover after social interaction
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You avoid conflict or stressful environments
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You’re emotionally moved by beauty, music, or art
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You’re emotionally moved by beauty, music, or art
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You need time to adjust to change
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You feel deep compassion for others
You might also notice:
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Feeling depleted after socialising—even with people you love
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Irritation from certain sounds, smells, or lighting
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Sensitivity to food, drink, or medication
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Health issues that don’t respond to conventional treatment
Being highly sensitive doesn’t mean you're weak or fragile—it means your nervous system is more finely tuned. Studies show that HSPs have heightened activity in brain areas linked to empathy, awareness, and emotional processing.
In a culture that often values speed, productivity, and outward success, HSPs can feel out of place. But your sensitivity is not something to fix—it’s something to understand, honour, and work with.
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Spending time in nature is often deeply restorative for highly sensitive people. It provides the space and calm that allows your nervous system to settle and your inner world to breathe.
The Gifts and Challenges of Being Highly Sensitive
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Pros:
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Conscientious, careful, and thoughtful
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Deeply moved by beauty, art, music, or nature
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Rich inner life—introspective, imaginative, creative
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Intuitive and insightful
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Strong empathy and emotional intelligence
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Able to form deep, meaningful connections
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Comfortable with solitude and self-reflection
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Attuned to subtlety—picking up on small details others miss
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Emotionally responsive to joy, wonder, and awe
Cons:
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Absorbing others’ emotions can feel draining
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Needing more downtime or rest than others
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Easily overwhelmed by deadlines, conflict, or pressure
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Prone to overstimulation from sensory input
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Sensitivity to food, medication, or irregular routines
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Long days, crowds, or commutes can be exhausting
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Emotional lows can feel especially intense
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Setting boundaries can feel challenging
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Setting boundaries can feel challenging
As you can see, being a highly sensitive person brings both vulnerability and depth. The key is learning how to support yourself in ways that align with your needs, not society’s expectations.
A Personal Reflection
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For me, learning about this trait was a profound relief. For most of my life, I felt different—like something was “wrong” with me. When I watched a video by Dr. Elaine Aron, her words spoke directly to me—telling me what I needed to hear: that I was never 'wrong,' just different from the 'normal' majority. Her words reflected my inner experience so clearly. I finally understood: I wasn’t wrong or defective—I was simply wired differently.
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Knowing I was a highly sensitive person helped me gradually make sense of my past experiences, find healing, and make more empowered choices about how I live, work, and connect.
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If you suspect you might be highly sensitive, I encourage you to explore this further. Dr. Elaine Aron and Dr. Arthur Aron developed an HSP self-assessment you can take online—it’s a helpful first step in building greater self-awareness. You can find it at hsperson.com.
There are also assessments for children and for high sensation-seeking HSPs (those who crave stimulation but are still deeply sensitive).​
Honouring Your Sensitivity
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Being a highly sensitive person is not a flaw—it’s a calling to live more consciously, more gently, and more in tune with your inner and outer environment. With understanding and care, your sensitivity can become one of your greatest strengths.
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​You don’t need to harden yourself or be less of who you are. With growing self-awareness, healthy boundaries, and self-compassion, you can begin to navigate the world in a way that supports your true nature. It’s not about changing who you are—it’s about slowly creating a life that honours your rhythm, your needs, and your capacity to feel deeply.
“Never apologize for being sensitive or emotional. Let this be a sign that you've got a big heart and aren't afraid to let others see it. Showing your emotions is a sign of strength.”— Brigitte Nicole