How do I know if I am Highly Sensitive? An HSP therapist explains four characteristics of a Highly Sensitive Person

High Sensitivity, also known as Sensory Processing Sensitivity (SPS), shows up in a lot of different ways. I’m Bronwyn, a therapist for Highly Sensitive People (HSPs), and today I’ll discuss four indicators of High Sensitivity. 

Dr. Elaine Aron, who has devoted much of her life to researching the trait, developed a self-test that can help determine whether you are Highly Sensitive. This is a quick first step to get a sense of whether you are an HSP. However, High Sensitivity manifests in a variety of ways. Additionally, the test, presented as a True/False questionnaire, can be frustrating since it’s not very nuanced. Some people have a difficult time answering the test questions as true or false because they want to distinguish between “sometimes,” “most of the time,” “rarely,” or “never.” 

Fortunately, there are many other things written about what High Sensitivity looks like. Dr. Aron breaks down the key characteristics of High Sensitivity into four categories. Depth of processing, Overstimulation, Emotional Responsiveness, and Subtle Stimuli sensitivity are made into the acronym DOES. 

Characteristic of a Highly Sensitive Person #1: Depth of Processing

A hallmark characteristic of High Sensitivity is thinking before acting. According to Dr. Aron, it involves “carefully observing the subtleties in a situation before acting” (2010, p.2). This ability to think before acting is a biologically evolved survival strategy in order to avoid risks. (Please see Aron, 2010, for additional references on this topic.)

Research by Bianca Acevedo and her associates has shown that people with Sensory Processing Sensitivity have a more active insula. The insula is the part of the brain that makes it possible for us to be aware of our bodies, our surroundings, and our emotions.

Part of depth of processing means that HSPs are more aware of what is going on in and around them.

They take in more internal and external details than non-HSPs. 

Remember the “living deeply” part of being an HSP that I talked about previously? That’s a part of depth of processing. It means Highly Sensitive People tend to be more reflective and conscientious than non-HSPs. It’s common for HSPs to have a lot of insight about themselves and others. They think about the long term consequences of things more than other people. This often translates into longer, very thorough decision making processes. 

Characteristic of a Highly Sensitive Person #2: Overstimulation and Over Arousal

To reiterate depth of processing: HSPs are more aware of themselves, their surroundings, and small details. This means they are processing a lot more information than non-HSPs. It makes sense then, that part of High Sensitivity involves feeling overstimulated.

“If you are going to notice every little thing in a situation,” says Dr. Aron, it makes sense that you will get worn out more quickly than others.

This is especially true for situations that are noisy, chaotic, or require a lot of complex thinking.  

HSPs have a lower stimulation threshold, which means they are more easily over aroused. What does over arousal look like? Working memory and ability to express yourself both decrease. The fight-flight response is often activated, which means things like sweaty palms, racing heartbeat, and stomach in knots. 

HSPs are more likely to experience overarousal during things like test taking, public speaking, talking with strangers, and multitasking. They also tend to have less capacity for social stimulation. Transitions, both positive and negative, also tend to be more difficult for HSPs.

Characteristic of a Highly Sensitive Person #3: Emotional Responsiveness and Empathy

Elaine Aron, PhD, has called this category both “Emotional Intensity” and also “Emotional Reactivity.” I like the way April Snow, LMFT and HSP expert describes it: “Emotional Responsiveness.” HSPs experience all emotions more intensely than non-HSPs. This is one of the benefits of being an HSP - they experience greater joy! It is also something that can feel like a burden, when feeling pain more acutely. HSPs react more strongly to feedback, both positive and negative. They are often deeply moved by things like music and the arts. They also typically avoid watching violent movies. 

Another piece of emotional responsiveness is empathy.

Remember the other part of my description of a Highly Sensitive Person, feeling deeply? HSPs have more active mirror neurons, which are responsible for feeling empathy. This means Highly Sensitive people have a greater capacity to feel what another person is feeling, again both positive and negative emotions. 

Characteristic of a Highly Sensitive Person #4: Subtleties and Sensory Stimuli 

Sensory Processing Sensitivity includes a heightened awareness of subtleties. They may notice subtle mood and behavior changes in other people or subtle changes in their environment. HSPs may be quite sensitive to loud music, cold and heat, or rough fabrics. They often need lower doses of medication and notice stronger reactions to substances like caffeine. 

Additional Resources on High Sensitivity

If the things I’ve talked about here are resonating with you, I recommend reading Elaine Aron’s book The Highly Sensitive Person. It has more descriptors, examples, and tips on how to thrive as an HSP. April Snow, LMFT also has a lot of resources for HSPs. You can also check out Highly Sensitive Refuge. I’ve written other blog posts on what you need as an HSP, advantages of being an HSP, and some history and context to learning you’re an HSP.



References
Aron, Elaine. (2010). Psychotherapy and the Highly Sensitive Person. New York, NY: Routledge.

About the Author

Owner of Bronwyn Shiffer Psychotherapy, I was trained at Smith College School for Social Work. I provide telehealth therapy in Wisconsin and online therapy in Massachusetts for women and HSPs.

In addition to therapy for Highly Sensitive People, I offer depression counseling and therapy for anxiety.