What Is a Highly Sensitive Person?

Written by Michele Jordan
Medically Reviewed by Zilpah Sheikh, MD on May 14, 2026

Have you or someone you loved ever been called "sensitive?" It's a term tossed around for people who may get their feelings hurt easily, or who might be more likely to cry at commercials.

But did you know there is a type of personality called a highly sensitive person (HSP)? This term was first used in the 1990s to describe someone who has strong reactions (or sensitivity) to the world around them. 

Experts use certain traits to determine if someone might be an HSP. They include:  

  • Noticing changes in the environment that others might miss 
  • Avoiding violent TV shows or movies 
  • Becoming deeply affected by other people's moods 
  • Tending to retreat from noise, crowds, and busy environments 
  • Finding beauty in many things, like art or something in nature
  • Feeling more anxiety than others 
  • Valuing alone time 

"HSPs have a high sensitivity to noise, smells, and excessive talking," says Judith Orloff, MD, a psychiatrist in Santa Monica, California, and author of The Empath's Survival Guide and the children's book The Highly Sensitive Rabbit.

Researchers are still learning what leads someone to become a highly sensitive person. Some believe it's passed down in families. Others suggest it's triggered by the world around you or your childhood experiences. 

Genetics

The science of how the brain works may offer clues to what makes someone an HSP. More and different versions of a gene (known as plasticity alleles) may play a role. They cause people to respond differently to the same environmental change. Think someone with more "feely" genes – 50 fingers instead of 10. "It's the compassion wiring in the brain. People with this have too much empathy and sometimes don't know how to set boundaries," Orloff says. "This is different from narcissists (selfish personalities) who often can't show compassion." Some studies also point to serotonin (the "feel-good" hormone) as a key factor. But other studies suggest serotonin does not play a role, so more research is needed.

Environment 

Your childhood may also contribute to traits of HSP. Studies suggest that parenting styles that are adjusted to sensitivity traits may not cancel a genetic factor, but can help "balance out" traits as an adult. Studies show that emotions, like colds, are contagious and can be spread from person to person. If your parents or caregivers were sensitive, you might have picked up their ways. 

Gender 

Nineteenth-century literature noted women were more prone to being sensitive or "hysterical," as it was called then. (Think fainting couches.) Today, researchers suggest that learned behavior (such as telling boys it's not OK to cry) may lead to more sensitive traits in girls. The myth is that HSPs are weaker, which is false. "They're only weaker if they don't learn self-care techniques," Orloff says. "Learning to say no and avoid sensory overload can help a lot."

Being a highly sensitive person is not a mental health condition. It can't be diagnosed like other things. Instead, psychologists may use a series of questions to find out if you are prone to being highly sensitive. Still, having a label to describe your feelings can help. Talk to your doctor if you have trouble multitasking or feel drained from thinking about the well-being of others (also called compassion fatigue).

HSPs only make up about 20% of the world's population, but more than 50% of people who go to counseling sessions. Without proper tools, HSPs can feel overstimulated, easily startled, overwhelmed by certain things like bright lights and noise, or have higher anxiety.

Plus, caring about others more than yourself can literally make you sick. Pay attention to signs (like stomach trouble, frequent headaches, or body aches) that may signal you're on overload. 

Just as coins have two sides, HSPs tend to have many positive traits and strengths despite their challenges. Experts say highly sensitive people tend to be:

  • Empathetic (caring about the needs of others)
  • Creative
  • Artistic
  • Deeply connected to living things
  • Intuitive (you can see things others may miss) 

What are the best jobs for highly sensitive people? 

Highly sensitive people often thrive as therapists, counselors, health care professionals, artists, musicians, and writers. "HSPs gravitate to jobs that help make the world a better place," Orloff says. Other types of jobs can be done – but may be overwhelming and lead to fatigue and burnout. But with the right support, you can still excel.

Many people have found ways to live (and work) well as an HSP. You can still have a great life. Try some of these tips:

Learn to breathe. This is a tip for both young and older HSPs. When you feel tense, take a few moments for long, deep breaths.

Be OK being alone. Remember that "alone" is not "lonely." If you tend to feel overwhelmed with too many impulses, noises, and stimuli, carve out time to go for a walk, have a cup of tea, or spend time reading a book. If you're having a tough time, avoid situations that seem to drain you. 

Take regular meditation breaks. When life is moving too fast and too much is on your plate, pausing for deep breathing and meditation can be a helpful reset. It can also help spur creativity. 

Listen to your body. You might have to say no to invites to dinner at times. Apologize kindly and pat yourself on the back for setting a good boundary. "Some days, you might want to be out with people," Orloff says. "Other days, you may want to be alone, and that's OK."

Build good relationships. HSPs tend to have deep bonds with certain people in their lives. They also are often seen as supportive and caring friends. But it's also OK to avoid what some, like Orloff, call "energy vampires" – people who are negative or who drain your energy. 

Offer balanced support. Highly sensitive people tend to take on others' problems. But experts say you can support those you care about without taking on their pain. "Give someone the dignity of their own healing path," Orloff says. "You can send someone love without taking on their pain. People will go through hard things." 

Consider talk therapy. If being a highly sensitive person is negatively impacting your life, don't hesitate to talk to someone. Find an empath-friendly therapist who understands what it means to be an HSP, Orloff says. But remember that not everyone is a therapist. "HSPs tend to listen to all opinions and let others talk them out of what they truly believe."

Speaking up for yourself as an HSP can be difficult, but it is important. 

At work 

Things that are common in many workplaces – from noise to office politics – may prove too much for HSPs at times. 

  • If your boss is not a feeling type of person, you may have to frame your requests in terms of what it can do for the business, versus how it makes you feel, Orloff says.
  • Give yourself as much physical space as possible around your desk. 
  • Make your work area lively, and have pictures of nature and things you love around you. 
  • Take three-minute meditation breaks. 
  • If you work from an office, ask your employer if they would consider a space for meditating or letting you work from home.

"If all else fails, you may have to find a job that's more HSP-friendly," Orloff says. 

At home 

  • If you're the parent of a highly sensitive child, make sure they have tools to express their feelings. 
  • Find moments to listen to beautiful music, garden, or do anything that adds beauty to your life. 
  • Ask family members to slow down when they're talking to you or give you space when you just get home. 
  • Listen to your body. It will let you know when it's triggered.
  • Balance moments of rest, stillness, and quiet with getting some physical activity like walking.
  • If you love an HSP, give them space when they need it, don't tease them for being sensitive, and ask if they want to be hugged before reaching in.

"It really depends on how open someone is," Orloff says. "You have to find an ally – someone who doesn't tease or reject you for being an HSP." 

Some conditions, like autism, high anxiety, and ADHD (attention deficit hyperactivity disorder) in adults or children, can mimic traits of HSP. Such traits include a desire to withdraw from crowds or avoid loud noises. 

There may also be some overlap, but experts are still trying to find all of the connections. "Learning how some conditions overlap with being an HSP is a work in progress," Orloff says. "For example, we used to think people with autism didn't have empathy, but we're learning that may not be true. It may just look different from others."

While there can be challenges, being a highly sensitive person is not a mental illness, defect, or a bad thing. Being highly sensitive may be a sign of neurons in the brain being more active. Just as there are challenges for highly sensitive people, there are also "superpowers" of sorts.

Your body may show signs if you are overwhelmed. A counselor can help you find ways to deal with any challenges you may feel as an HSP. 

What triggers a highly sensitive person? Loud noises, crowds, having too many tasks at once, and lots of talking are key triggers for HSPs.

Is HSP linked to ADHD? Sometimes there is an overlap. If you have ADHD, you may also be sensitive and have a lot of empathy (caring) for others. Experts aren't quite sure about the full picture. If you have ADHD and are an HSP, you may get burned out more easily. It's important to find therapists trained to help people with high sensitivity.

Can challenging HSP traits get worse as you age? Absolutely, Orloff says. "As women go through menopause, they can be more sensitive due to hormonal changes."

Is HSP a trauma response? A person may be born highly sensitive. It might run in families, or for some, it may be a response to some trauma. Some people who were raised by alcoholic, narcissistic, or abusive parents may become highly sensitive. When parents have their own struggles and don't offer enough nurturing (comfort), their children may feel insecure, unsafe, and feel things intensely.

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