29 Signs & Personality Traits of a Highly Sensitive Person

When I learned about the concept of being a highly sensitive person, it was the first time I felt understood and validated. I read The Highly Sensitive Person a decade ago, which was a huge turning point in my life. It was the first time I'd ever heard of the highly sensitive personality trait, which was first introduced by psychologist Dr. Elaine Aron in 1996. 

I grew up in a family where being sensitive was not only frowned upon; I was actively bullied.

Since that time, I've learned a lot. It's been at least a decade since I first learned that I am a highly sensitive person (HSP), and I actually had a lot of unresolved trauma that stemmed from growing up in a household that was nowhere near supportive.

In our modern world, being an HSP can be difficult. We are different than the average person, and that can be hard to accept if you didn't grow up with a family that nurtured you. 

Many highly sensitive people are vulnerable to trauma because of our sensitivities. Yet, I also know that being an HSP is a profound gift, especially when you begin to heal. Understanding our unique traits can help HSPs and those around them navigate the world more easily and empathetically. In this blog, I want to share some of the common signs and personality traits of being an HSP and also some of the life lessons that I've learned.

Here are 29 Signs & Personality Traits of a Highly Sensitive Person (HSP) 

1. You are Highly Sensitive to the World

So, we're starting with the obvious! HSPs experience high sensitivity to their surroundings, which can sometimes be known as sensory processing sensitivity or sensory processing disorder. This trait means we are more attuned to subtle changes in our environment, such as shifts in mood, temperature, or even the fabric of our clothing. Do you get overwhelmed when your clothes are itchy? Can you feel when someone is stressed?

This heightened awareness can be both a gift and a challenge. On one hand, it allows HSPs to appreciate the finer details of life, from the beauty of nature to the subtleties of human interaction. On the other hand, it can lead to feeling easily overwhelmed in chaotic or highly stimulating environments. Understanding and managing this sensitivity is crucial for HSPs to thrive.

This sensitivity is a massive reason why HSPs can be more vulnerable to trauma—which ironically exacerbates our sensitivity. When you experience trauma, it can make your amygdala (fear center) more active, and it can lead to your pre-frontal cortex (responsible for memory and emotional processing) becoming less active. 

2. You Get Overwhelmed by Bright Lights

Bright lights can be overwhelming for HSPs, who often find harsh lighting to be intrusive and uncomfortable. We often prefer dimmer lighting or natural light to feel comfortable. How do you feel about those bright white lights in your house? UGH. I can't stand them.  

This sensitivity to light can affect various aspects of our daily lives, too, from the type of lighting we use at home to the environments we choose to spend time in. In workplaces or social settings with intense lighting, HSPs may experience discomfort or headaches. Recognizing this sensitivity can help HSPs take proactive steps, such as using soft, warm lighting at home or wearing sunglasses outdoors, to create a more comfortable visual environment.

3. You Get Overwhelmed by Loud Noises

Do you jump at loud noises? And can't stand when someone is blaring the radio in the car next to you? Loud noises can be particularly disturbing for HSPs, who often find themselves easily startled or distressed by sudden or prolonged loud sounds. This sensitivity can make busy and noisy environments, like crowded streets, concerts, or bustling offices, particularly stressful.  

Loud music can also be particularly challenging for HSPs, who often prefer softer, more soothing sounds. While we may deeply enjoy music, the volume and intensity can significantly impact the experience. Loud music can lead to sensory overload and increased stress levels, making it important for HSPs to choose their auditory environments carefully. 

For HSPs, the constant barrage of noise and loud music can lead to heightened stress levels and a sense of being overwhelmed. To cope, HSPs might seek quieter spaces, use noise-canceling headphones, or engage in calming activities to help mitigate the impact of loud noises on their well-being. 

4. You Struggle with Negative Emotions of Others

Highly sensitive people are deeply affected by negative emotions, both their own and those of others. Yes, our emotions are BIG, and they can feel overwhelming. This is especially true when we are unbalanced and living with unresolved trauma. 

We tend to absorb the emotional states of those around us, making it challenging to remain unaffected by others' stress, sadness, or anger. My Human Design was very telling when I finally started to understand how I interact with others' energy. I wonder how many other HSPs are actually Human Design Projectors as well?

The biggest thing to understand is that our emotional depth allows us to offer profound empathy and support, but it also means we can be easily drained by negative environments or emotionally charged situations. Learning to set emotional boundaries and engage in self-care practices is essential for HSPs to maintain their emotional health. 

5. You are Easily Overwhelmed in Social Situations

Social situations can be challenging for HSPs, who often feel overwhelmed by the dynamics of social interactions.  It's a lot of energy coming at you from a lot of different angles. We can feel drained after social events and need time alone to recharge our energy. This can be due to the high level of empathy and attention they bring to interactions, which can be exhausting over time. 

HSPs might also be more sensitive to social cues and body language, leading to heightened awareness of social nuances and potential conflicts. Understanding their need for solitude and creating a balance between socializing and alone time can help HSPs navigate social situations more comfortably.

6. You Have a Rich Inner Life

HSPs typically have a rich inner world characterized by deep reflection and a vivid imagination. The HSP personality type tends to spend a lot of time thinking about our thoughts and feelings, often exploring complex ideas and emotions. This is part of the gift of being highly sensitive. Our inner world can be a source of creativity and inspiration, as well as a space for processing experiences and finding a deeper level of meaning in this fast-paced world

HSPs can benefit from engaging in activities like journaling, meditation, or creative pursuits to nurture our inner life. While this introspection can lead to profound insights, it's important for HSPs to balance it with external activities and connections to avoid becoming too isolated in their thoughts. 

7. You are Highly Empathic

HSPs are highly empathetic, as we are highly in tune with the feelings of others, often experiencing a strong sense of empathy and compassion. This innate trait can help us connect deeply with people and offer genuine support and understanding, and it often leads to us being excellent listeners and caretakers. Yet, when we don't have healthy boundaries, we can start to become resentful of being the helpful one all the time, and this is when our mental health starts to be impacted. 

Absorbing too much of others' emotional energy because of our innate empathy can lead to emotional overwhelm, and we may find ourselves absorbing and carrying the emotional burdens of those around us all the time.

As HSPs, we need to practice self-care and emotional boundaries to support others without sacrificing our emotional health. Being highly empathetic is not a bad thing; it just needs to be understood and balanced. Developing techniques to manage and release absorbed emotions can help us maintain our well-being while nurturing our empathetic nature.

8. You have a tendency to Prioritize Others First

Since HSPs are very aware of people's emotions, we can often prioritize others' feelings over our own. This is especially true if we were raised in a household where healthy boundaries weren't taught or encouraged. A lot of environmental factors can impact how we either embrace our sensitivity or resent it. You may notice that boundaries are a key piece of maintaining your emotional and mental well-being as an HSP.

This tendency to prioritize others is self-sacrificing, and while it can make us exceptionally caring and attentive friends, partners, and colleagues, it also leads to burnout and stress. As HSPs, we must learn to recognize and honor our own emotions and needs, ensuring we don't deplete our energy reserves. By practicing self-compassion and setting healthy boundaries, we can maintain our capacity to support others without compromising our own well-being.

9. You Notice the Little Details

Processing sensory information is a significant part of an HSP’s life because of our emotional sensitivity. We notice details that others might miss, such as subtle changes in our environment or the nuanced expressions of those around us. This heightened awareness can enhance our appreciation of art, nature, and personal relationships.

On the flip side, excessive stimuli can also be overwhelming. Because of the constant sensory input, we can easily feel sensory overload! HSPs can benefit from creating a calm and supportive environment that takes into account limiting environmental stimuli.

Sometimes, this might not be easily done in work environments, so it could be helpful to incorporate regular breaks to allow you to process and integrate sensory information without becoming overwhelmed. 

10. You Value Close Relationships & Deep Bonds

HSPs value close relationships and often form deep bonds with those they trust. These relationships provide a sense of security and understanding that is essential for their well-being. These relationships (when we are operating in a healthy way) are characterized by a high level of emotional intimacy and mutual support. 

HSPs tend to invest a lot of emotional energy into their relationships, seeking genuine connection and mutual support. While this depth of connection is enriching, it can also be demanding, requiring HSPs to find a balance between giving and receiving. HSPs need to ensure that these bonds are reciprocal and supportive, allowing them to give and receive care and understanding. Cultivating deep bonds with a few trusted individuals can provide HSPs with a strong sense of belonging and emotional security.

11. You are Very Perceptive of Body Language

Body language is a powerful form of communication that HSPs are particularly attuned to. They often pick up on subtle cues and nonverbal signals that others might miss, such as changes in posture, facial expressions, or tone of voice. This ability to read body language enhances their understanding of other's emotions and intentions, allowing for more empathetic and nuanced interactions.

However, it can also lead to heightened sensitivity to perceived slights or tensions. HSPs can benefit from developing skills in interpreting body language accurately and responding thoughtfully while also ensuring they don't overanalyze or misinterpret these cues.

HSPs are also highly attuned to facial expressions, often reading subtle changes that others might miss. This ability to pick up on nuanced emotional cues enhances their empathy and understanding in social interactions. They might notice slight shifts in someone's expression that indicate underlying emotions or unspoken thoughts.

While this sensitivity can foster deep connections and effective communication, it can also lead to overthinking or misinterpreting expressions. HSPs can benefit from balancing their attention to facial expressions with direct communication to clarify and understand others' emotions accurately.

12. You have a very Sensitive Nervous System

The sensitive nervous system of HSPs means they react more strongly to positive and negative stimuli. This heightened sensitivity can make us far more susceptible to stress and overwhelm, but it is also part of what allows us to experience joy and beauty more intensely. Recognizing our sensitivity as a natural part of our biology can be very empowering for us to take proactive steps in supporting our nervous system health.

If we take this a step further, did you know that research has shown that the brains of HSPs are wired differently?

We have heightened activity in awareness, empathy, and sensory processing areas. This neurological sensitivity is why HSPs process information more deeply and thoroughly and it's what can enhance our creativity and problem-solving abilities. However, as we've mentioned, all of this can also lead to greater susceptibility to stress and overwhelm. 

Understanding our brains' unique functioning can help us develop strategies to manage our sensitivity and care for our nervous system. Practices like regular mental breaks, mindfulness, and creating supportive environments can help them leverage their sensitive brains for positive outcomes.

13. You may Struggle with Mental Health Conditions

HSPs are more prone to experiencing mental health conditions such as anxiety and depression, partly due to their heightened sensitivity to stress and emotional stimuli. This vulnerability requires HSPs to be proactive in caring for their mental health. Developing a strong support system, engaging in regular self-care practices, and seeking professional help are essential.

By recognizing their susceptibility and taking preventive measures, HSPs can maintain their mental health and well-being. Understanding the connection between their sensitivity and mental health can empower HSPs to make informed choices that support their overall wellness.

HSPs often find themselves feeling different from less sensitive people, who may not understand or appreciate their level of sensitivity. This can lead to feelings of isolation or being misunderstood. Building connections with other HSPs or supportive individuals who value their sensitivity can provide a sense of belonging and validation. I

t's important for HSPs to recognize that their sensitivity is a strength and not a flaw. Educating less sensitive people about the HSP trait and advocating for their needs can help create more understanding and accommodating environments.

Brain scans of HSPs have shown greater activation in empathy, awareness, and sensory processing areas. This neurological basis for their sensitivity highlights the biological underpinnings of the HSP trait. Understanding these brain differences can help HSPs appreciate their unique ways of processing information and experiencing the world.

This knowledge can also inform strategies for managing their sensitivity, such as mindfulness practices, sensory regulation, and creating supportive environments. By recognizing the scientific basis of their sensitivity, HSPs can embrace their trait with greater self-acceptance and confidence.

14. You are more Vulnerable to Trauma

HSPs are more vulnerable to trauma due to our heightened sensitivity to emotional and sensory experiences. This increased sensitivity means that they may be more deeply affected by negative events or environments that others might find less impactful. Experiences such as bullying, abuse, or intense stress can leave a lasting imprint on HSPs, potentially leading to prolonged emotional and psychological effects. 

I suffered for most of my life because I didn't understand how my sensitivity had led to deep trauma wounds.

I spent a lot of time trying to shove it down and pretend like I was okay when I really wasn't. 

Recognizing our vulnerability to trauma can help us seek appropriate support and healing strategies, such as trauma-informed therapy, mindfulness practices, and creating safe, nurturing environments. By acknowledging and addressing our sensitivity to trauma, we can work towards resilience and recovery, transforming our vulnerability into a source of strength and growth.

15. You Avoid Violent Movies or TV Shows

HSPs often avoid violent movies or TV shows because they find them too intense and unsettling. This sensitivity to violent content is linked to our deep emotional responses and heightened empathy.

Scenes of violence can evoke strong emotions, including fear, sadness, or distress, which can linger long after the show or movie has ended. I personally can't watch horror movies, I've tried and it's just too much!

As HSPs, we can physically feel tense or emotionally drained from watching violent content. To protect our well-being, it's best that we do stick with more peaceful and uplifting entertainment options. Recognizing this need can help HSPs make mindful choices about their media consumption, ensuring it aligns with their sensitivity and supports their emotional health.

16. You Struggle with Social Comparison

We can often struggle with social comparison because we frequently measure their worth against others. We live in a world that is driven by productivity and energy, and we can't keep up. Our sensitivity makes us more low energy and different from others, so we constantly compare. Our sensitivity to how we stack up in various social and professional contexts can lead to feelings of inadequacy and self-doubt. 

As HSPs, we can be more attuned to the successes and failures of others, which can amplify our own insecurities if we are living with unresolved trauma. This tendency can be exacerbated by social media, where idealized portrayals of others' lives are commonplace. To manage this,

HSPs can benefit from focusing on their personal growth and achievements, practicing self-compassion, and limiting exposure to comparison-inducing situations. Understanding this aspect of their sensitivity can help HSPs develop healthier self-esteem and a more positive self-view.

17. You really don't like being ruled by the clock

We tend to find that time pressure causes a lot more anxiety than it does for other people. The stress of looming deadlines or a packed schedule can be overwhelming, leading to heightened anxiety and difficulty focusing. This sensitivity to time pressure stems from their deep processing of information and experiences, which requires more time to manage effectively. 

HSPs may feel a strong sense of urgency and pressure to meet expectations, which can disrupt our ability to perform tasks calmly and efficiently. To cope, HSPs can benefit from planning ahead, setting realistic timelines, and incorporating breaks into their schedule to reduce stress.

Understanding their sensitivity to time pressure can help HSPs develop strategies to manage their time effectively while maintaining their well-being. 

18. You Withdraw Often and Need a Lot of Alone Time

HSPs often withdraw and need a significant amount of alone time to recharge because of how much energy we use to exist in a day! This retreat into solitude is essential for us to process our experiences and recover from sensory and emotional overload. The constant stimulation from social interactions and busy environments can be exhausting for us, making quiet time alone a crucial part of our self-care routine. 

During these periods of solitude, HSPs can reflect, relax, and engage in activities that bring them peace and restoration. Recognizing this need for alone time allows HSPs to honor their sensitivity and maintain their emotional and mental health.

By prioritizing regular breaks from social interactions, HSPs can ensure they have the energy and clarity needed to navigate their lives effectively. 

19. You are Always Seeking Answers to the Big Questions in Life

We are deeply driven to find answers to the big questions in life. Our introspective nature and rich inner world make us naturally curious about the mysteries of existence, purpose, and meaning. We may spend a great deal of time pondering philosophical, spiritual, and existential questions, striving to understand ourselves and the world around us on a deeper level. 

This quest for knowledge and insight can lead us to explore various philosophies, religions, and spiritual practices. Embracing our role as seekers allows HSPs to find personal fulfillment and connect with others who share our quest for deeper understanding. By honoring this aspect of our sensitivity, HSPs can enrich their lives with a sense of purpose and continuous growth. 

20. You Get Hangry Easily

Due to their sensitive nervous systems, HSPs are more prone to getting "hangry" (hungry and angry). They can quickly become irritable, anxious, or stressed when their blood sugar levels drop.

This heightened response to hunger is linked to their overall sensitivity, as their bodies react strongly to physical needs and discomforts. Managing this aspect of their sensitivity involves regular, balanced meals and snacks to maintain stable energy levels. 

By recognizing the importance of keeping their hunger in check, HSPs can avoid mood swings and maintain their emotional equilibrium throughout the day. Taking proactive steps to nourish their bodies helps HSPs support their overall well-being and prevent unnecessary stress.

21. You tend to Avoid Feedback

 HSPs often avoid feedback because we tend to take it very personally. Plus, we are usually very self-aware and know the things we need to improve; we just don't want someone else to say it out loud. Our heightened sensitivity means that even well-intentioned or constructive criticism can feel overwhelming and deeply impactful.

This sensitivity to feedback can lead to anxiety and self-doubt, making it challenging for HSPs to process and apply the information constructively.

To cope, HSPs might avoid situations where they are likely to receive feedback, or they may need extra time and support to process it in a safe and manageable way. Understanding this sensitivity can help HSPs develop strategies to receive feedback more effectively, such as seeking feedback in a supportive environment, focusing on positive aspects, and practicing self-compassion.

By approaching feedback with a balanced perspective, HSPs can use it as a tool for growth without becoming overwhelmed.

22. You are Being Deeply Moved by Beauty

HSPs are often deeply moved by beauty, whether it's expressed in art, nature, or the human spirit. This profound appreciation extends to various forms of beauty, such as a breathtaking landscape, a heartfelt piece of music, a powerful work of art, or even a touching commercial.

Our heightened sensitivity allows us to connect deeply with these expressions, often leading to intense emotional responses like awe, joy, or tears. 

This ability to perceive and appreciate beauty in everyday moments can enrich our lives, providing a constant source of inspiration and emotional nourishment. Embracing this sensitivity to beauty allows HSPs to cultivate a deeper connection to the world around them and find meaning and joy in the small, beautiful moments of life.

​What can I do to thrive as an HSP?

23. Embrace Your Sensitivity

When you learn to live a balanced life, you can thrive and embrace your sensitivity rather than viewing it as a weakness. Recognize that your heightened awareness and empathy are strengths that contribute to your unique perspective and abilities. As a matter of fact, this is a spiritual gift. 

Sensitivity actually allows you to connect with spirit more easily when you've healed your body from trauma. I believe that HSPs are here to help the collective awakening by embracing our gifts and helping to guide others to embrace more love, empathy, and connection in this world.

When you are able to accept and celebrate your sensitivity, you can build a foundation of self-confidence and resilience.

24. Set Healthy Boundaries

Setting healthy boundaries is crucial for HSPs to maintain balance and protect our well-being. Learning to say no to activities or commitments that overwhelm you is not selfish or flakey; it's an act of self-love.

Clear boundaries help you manage your energy and reduce stress, allowing you to engage in activities that nourish you.

25. Practice Self-Care Regularly

Regular self-care is essential for HSPs to stay grounded and balanced. Engage in activities that help you relax and recharge, such as meditation, journaling, nature walks, or creative pursuits.

Consistent self-care routines can enhance your emotional and physical well-being, making it easier to navigate life's challenges.

26. Create a Calming Environment

Designing a calming environment at home and work can help HSPs manage sensory overload. Use soothing colors, soft lighting, and comfortable furnishings to create spaces that feel safe and peaceful.

Reducing clutter and incorporating elements of nature, like plants or water features, can also contribute to a serene atmosphere.

27. Develop Mindfulness Practices

Mindfulness practices, such as meditation and deep breathing exercises, can help HSPs stay present and manage stress. Mindfulness allows you to observe your thoughts and emotions without becoming overwhelmed by them.

Regular practice can increase your resilience and help you respond to challenging situations with greater calm and clarity.

28. Seek Supportive Relationships

Cultivating supportive relationships with people who understand and appreciate your sensitivity can enhance your well-being. Surround yourself with friends, family, and colleagues who respect your needs and provide encouragement. A strong support network can offer validation, understanding, and a sense of belonging.

Are you a healer on a healing journey and want more support? Explore how we can work together.

29. Engage in Meaningful Activities

Participating in activities that align with your values and passions can bring fulfillment and joy to your life. Whether it's volunteering, pursuing a hobby, or engaging in creative expression, meaningful activities can provide a sense of purpose and satisfaction.

Prioritize what truly matters to you and invest time in pursuits that resonate with your heart.

How Common Are HSPs?

Highly Sensitive People (HSPs) make up about 15-20% of the population, according to research by psychologist Elaine Aron, who pioneered the study of this trait. This means that roughly one in five people experience the world with a heightened sensitivity to sensory input and emotional stimuli.

Despite being a significant minority, HSPs often feel misunderstood or overlooked because our experiences differ from the majority.

The prevalence of HSPs is consistent across different cultures and societies, suggesting that high sensitivity is a natural and important variation in human temperament. This trait is believed to have evolutionary advantages, such as heightened awareness of potential dangers and greater empathy, which can enhance social bonds and community cohesion.

Understanding that HSPs are relatively common can help in recognizing and validating their experiences. It also highlights the importance of creating supportive environments that accommodate the needs of highly sensitive individuals. By acknowledging the prevalence of HSPs, we can foster greater acceptance and appreciation of the unique contributions they bring to our families, workplaces, and communities.

Are you a Highly Sensitive Person?

Being a Highly Sensitive Person (HSP) can be a very beautiful thing when you are living in a balanced and healthy state. I know that for many HSPs, that can take some time because we aren't often raised in households that nurture and support our sensitivity.

You aren't alone.

You are a unique individual with a special gift, I hope that by better understanding the traits of a highly sensitive person, you can learn to embrace yourself with more self-love and compassion. 

Want to learn about other archetypes that you might resonate with?

Discover more about being an INFJ, the Mystical Myers-Briggs® personality type. 

Also, check learn more about being a Projector in Human Design.