Key takeaways
- A highly sensitive person (HSP) is naturally more sensitive than others to sensory stimuli, such as bright lights, sounds, and smells. They also process information more deeply.
- The scientific term for this is sensory processing sensitivity (SPS). Researchers treat SPS not as an illness or diagnosis, but as a personality trait that can have advantages and disadvantages.
- Learning coping strategies can help people avoid overstimulation. In the right environment, people with SPS can thrive.
High sensitivity, or SPS, is a trait present in humans.
The Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR) does not list sensory processing sensitivity as a diagnosis, but it can present some challenges and benefits for people who have it.
Keep reading to learn more, including the signs, causes, and strengths of being an HSP, as well as coping strategies.
A person with
This means they are more sensitive to sensory stimuli, such as sights, sounds, and smells. For example, a person with SPS may notice quiet sounds, subtle social cues, or changes in facial expression more easily than others.
However, they also process this information more thoroughly. People with SPS may think things over longer before reacting, but when they do, their reactions are typically stronger – whether positive or negative.
Because of this tendency to take in more sensory information, people with SPS can find busy environments overstimulating.
Psychologist Elaine Aron developed the concept of HSPs in the 1990s. In her original research, she estimated the prevalence of high SPS was around 15% to 20%.
There are different ways of measuring SPS, but according to a 2019 review, the research so far often highlights the following traits:
- Lower sensory threshold: This means people with high SPS take in more sensory information by default. They may notice subtle changes more easily.
- Easily overstimulated: Very stimulating environments, such as busy, stressful, or loud places, can feel more overwhelming or tiring to people with high SPS.
- Aesthetic sensitivity: Those with high SPS report getting greater pleasure from positive stimuli, such as pleasurable activities or art.
Other research has linked SPS to:
- stronger autonomic nervous system activity in stressful situations
- stronger emotions
- lower pain threshold
Scientists are not sure why some people have higher SPS than others, but a 2020 study states that it may have given humans an evolutionary advantage.
According to a 2019 review, there is evidence that SPS is moderately heritable, meaning it is influenced by genetics. SPS may have a biological basis in the brain, but research into this is still in its early stages.
Being an HSP can be stressful in certain circumstances. Heightened sensitivity to negative stimuli can negatively affect mental health and life satisfaction. Previous research has associated it with anxiety and depression.
However, there are also benefits to being highly sensitive, especially in the right environment or with support. Those with SPS may have increased:
- Observational skills: People with high SPS may notice environmental cues that others do not.
- Stronger positive experiences: While negative stimuli feel worse to those with SPS, positive experiences can also be more intense or rewarding.
- Aesthetic appreciation: People with this trait may have a deeper appreciation for art and nature. Not only can this enrich a person’s life, but it may have mental health benefits. A 2024 survey of over 10,000 people found that aesthetic sensitivity in those with high SPS correlated with better emotional regulation and coping skills in response to stress.
- Empathy: Those with SPS may have greater insight into others’ emotions and behavior, which may aid emotional intelligence or social interactions.
To cope with SPS, first notice the type and extent of sensitivity. For example, some people may find noise more stimulating than bright lights, while others have strong aversions to smells or crowds.
Once a person knows what overwhelms them most, they can find ways to manage it. This may involve:
- taking time to rest after stimulating events
- going somewhere quiet for breaks during work or school
- carrying items that can shut out sensory input when needed, such as sunglasses, earplugs, or noise-canceling headphones
- setting up at least one area of the house to be low stimulation, such as a dark, quiet room
- learning mindfulness or relaxation techniques
- enjoying pleasant sensory input, such as soft fabrics, beautiful scenery, or art
- setting boundaries to avoid overstimulation
While SPS is not a mental health condition, psychotherapy can also provide a person with support.
Some people claim that people are more sensitive now than in the past. These claims typically revolve around the notion that SPS is a new concept.
However, Aron and others argue that sensory processing sensitivity is not new, but a heritable trait. There is no scientific evidence that people are more sensitive today than they were in the past.
Instead, institutions and individuals may be more willing to acknowledge and accommodate those with different needs, including those with high sensitivity.
SPS is not the only explanation for a more sensitive nervous system. It has similarities to some medical diagnoses, such as:
Sensory processing disorders (SPDs)
Where SPS is a trait that involves overall heightened sensitivity, SPDs involve atypical reactions to stimuli. A 2022 review groups these conditions into three categories:
- over-responsiveness, which may cause extreme reactions to ordinary stimuli, such as crying or aggression
- under-responsiveness, which may cause a lack of response to stimuli
- sensory craving, which causes sensory-seeking behavior such as constantly touching things
SPDs are common in people with neurodevelopmental differences, including autistic people.
Autism
Many autistic people find certain stimuli overwhelming, including busy or crowded environments. They may also notice details others do not.
However, SPS and autism are different. For a person to meet the diagnostic criteria for autism, they
- consistent challenges in social interaction and communication
- restricted or repetitive behavior or interests
SPS alone does not directly affect a person’s social skills or interests. A 2018 review notes that those with SPS may have increased awareness during social tasks.
Some brain scan studies also show differences in reward activation when socializing between those with SPS and autistic people. However, more research is necessary to fully understand the differences.
Post-traumatic stress disorder (PTSD)
PTSD can also increase a person’s sensitivity to stimuli. Similarly to SPS, a person with this condition may:
- feel hyper-aware of their surroundings
- react strongly to things others do not, such as loud noises
- have strong emotions
However, where SPS is a trait that does not inherently cause distress, PTSD does. It can cause frequent anxiety, nightmares, insomnia, or a feeling of being constantly “on edge”.
That said, people with SPS can also develop PTSD.
Below are answers to some common questions about SPS or HSPs.
Experts believe SPS represents a difference in how the nervous system works in comparison to the majority of people. From this perspective, some do consider it a form of neurodivergence.
It can be, but some people naturally have higher sensitivity, with or without traumatic experiences. The difference lies in whether a person has other signs of trauma, such as hypervigilance. A mental health professional can assess this.
Some key traits of HSPs include deeper processing of sensory information and a lower tolerance to sensory input. While this can be challenging in some environments, the right environment can make being highly sensitive a manageable or positive experience.
Being a highly sensitive person is not a diagnosis or a medical condition. However, HSPs may find relief in having this label for their experiences. They may receive support from therapy and resources or books about SPS.
While the concept of the HSP is relatively new, HSPs are not. As research continues, experts may identify new ways of supporting HSPs. They may also identify the environmental, genetic, and developmental factors that contribute to high sensitivity.