What is being overly sensitive? Are you an overly sensitive person?

Do you find that you experience faint feelings that others do not? Are you easily startled? Or do your moods easily shift based on the emotions of those around you? If your answer is yes, you might belong to the category of highly sensitive people.

A highly sensitive person is referred to as an HSP (short for “highly sensitive person”), and the most evident traits may include shyness and embarrassment, as well as exaggerated reactions when witnessing violent or tragic scenes on TV—often reflexively covering their face to avoid such images.

For some other HSPs, their heightened sensitivity may manifest clearly as an intolerance to strong smells or bright lights, or discomfort in large crowds. In general, they are overly sensitive to certain stimuli.

Kanye West, Nicole Kidman, and Lorde all identify as “very sensitive people”

Many famous individuals around the world, including Alanis Morissette, Kanye West, Nicole Kidman, and Lorde, have identified as HSPs in recent years. This term is increasingly used in lifestyle magazines and blogs.

High sensitivity is often seen as a contributing factor to conditions like depression and burnout. Professor Corina Greven from the Radboud University Medical Center in the Netherlands states: “Many people still view it as a risk and vulnerability.” However, in reality, it is much more complex; both high and low sensitivity have their own strengths and weaknesses, depending on the circumstances.

With a little self-awareness about where you stand on this sensitivity scale, we can all learn to find coping mechanisms that suit our personalities in various situations.

The idea of an extremely sensitive person seems to evoke 19th-century diagnoses of neurasthenia, mania, and the “rest cure” often prescribed for those overstimulated. However, modern interest in HSPs originated in the mid-1990s with the research of American psychologists Elaine and Arthur Aron.

The researchers aimed to capture “sensory processing sensitivity,” the ability to be stimulated when faced with physical, social, or emotional stimuli. It does not matter whether the nature of the excitement is positive (such as physical or social stimulation) or negative (through high levels of stress). The ultimate goal is to understand how the central nervous system responds to such intense stimuli.

To achieve this, the researchers designed a series of questions that could be answered on a scale from 1 to 7, such as:

Do you find yourself needing to take a break from busy days, retreating to bed or a dark room, or any place where you can have a little privacy to reduce stimulation?
When others are uncomfortable in a physical environment, do you tend to know what needs to be done to make it more comfortable (such as adjusting the lighting or seating)?
Do you feel overwhelmed when there are many things happening at once?
Does being very hungry create a strong reaction in you, disrupting your focus or mood?
Are you deeply moved by art or music?

Reported HSPs are more perceptive in various areas.

The questionnaire is known as the HSP scale, and the top 20% are considered HSPs. Subsequent research also indicated that people’s scores correlate with measures of introversion, although the differences are significant enough for the two traits to be seen as distinct. Dr. Charlotte Booth, a researcher at University College London, says: “Not all highly sensitive people are introverted.”

Overall, reported HSPs tend to be more perceptive in various areas. For instance, they may easily detect subtle sounds that many others do not hear. A recent study participant mentioned: “I just look around the group and immediately notice who is feeling well and who is clashing like a couple, or where there is tension.” Sensory processing sensitivity also reflects different thinking styles. Greven notes: “It also relates to taking longer to make decisions, reflecting more, and enjoying deep conversations rather than small talk.”

Eva Pama-van ‘t Zand, a psychologist in the Netherlands, describes this sensation as being like a small boat on a lake surrounded by larger ships. While others remain stable, you are rocked by even the slightest waves. At its best, a person’s heightened sensitivity might be just a smile from a stranger. Their experience of the world is truly richer. However, during busy times, their emotional intensity can make them feel “overwhelmed.”

Although there remains some skepticism about any traits measured through self-reporting, people’s scores on the HSP scale seem to reflect objective differences in brain responses to the environment. Those who are more sensitive appear to show stronger reactions in sensory regions related to perceptual processing, such as the striatum and amygdala, which are associated with emotions. More importantly, they also show heightened activity in the prefrontal cortex and other areas related to cognitive tasks like planning and abstract thinking.

These findings collectively support the claim that sensitive individuals are experiencing the world more intensely. According to a recent article, they are even more likely to experience “autonomic sensory meridian response”—a tingling sensation in response to whispering or the sound of hair brushing.

Like other personality traits, sensory processing sensitivity seems to be a product of both nature and nurture. In 2020, Professor Michael Pluess from Queen Mary University of London asked 2,868 twins to complete a version of the HSP scale designed for adolescents. By comparing the scores of those sharing the same genetic makeup with those who do not, he found that about half of the variance between individuals could be explained by their genes.

However, scientists have yet to identify the specific genes involved. They have nominated a potential candidate: the serotonin transporter gene (commonly referred to as 5-HTTLPR), which regulates levels of neurotransmission around our synapses. Serotonin influences mood and attention. Different variants of this gene seem to promote more or less effective serotonin processing than other genes. This has immediate implications for how an individual responds to their environment.

Despite initial curiosity and excitement, the link between genes and emotional processing sensitivity appears relatively weak, and its importance may have been exaggerated. “It is likely that there are thousands of variants across the entire genome that collectively explain a common sensitivity trait—rather than a single gene.“

Since the beginning of research into sensory processing sensitivity, psychologists have attempted to track the broader and longer-term consequences of this trait on our health. Pluess states: “Among those with mental health issues, the number of individuals with high sensitivity is disproportionately high.”

Subsequent studies have also indicated that the impact of emotional processing sensitivity often depends on someone’s circumstances; it is not a universal risk factor. A study from the University of Mary Washington in the U.S. examined people’s relationships with their parents alongside their current mental health. The research found that high sensitivity significantly increased the risk of depression in children—those who grew up in poor caregiving environments. However, for those in happy and loving families, their sensitive personalities did not have any negative effects.

Sensitive individuals experience the world more intensely.

A similar pattern was observed in a study sample of 185 adults from the United Kingdom. HSPs who experienced emotionally deprived childhoods reported significantly lower life satisfaction later on compared to less sensitive individuals. “They are much more adversely affected by negative environments.“

Another noteworthy aspect is that Highly Sensitive Persons (HSPs) respond more quickly to treatment interventions. A study by Pluess in 2015 examined the impact of a prevention program based on cognitive behavioral therapy conducted for students at risk of depression for over a year. The findings showed that this program was most effective in reducing depression among highly sensitive children, while there was little difference for those who were less sensitive. The improved cognitive abilities appear to help them absorb lessons on building resilience.

Such findings have led some researchers to compare highly sensitive individuals to orchids. These flowers can only thrive when they are nurtured and actively cared for. According to this theory, less sensitive individuals resemble dandelions, which are less dependent on external support. Those who fall in between are sometimes referred to as tulips.

The heightened sensitivity is most pronounced in their workplace. In toxic environments, highly sensitive individuals can easily become physically and mentally exhausted. Even if they themselves are not directly affected or bullied, their emotions can still be swayed by the negative vibes around them. “They may be more aware of the stress in their surroundings and find it uncomfortable.”

However, in a nurturing environment, higher sensitivity can be a real advantage. There is substantial evidence that HSPs are better at picking up on subtle patterns that may escape the awareness of others. This ability can help them tackle new issues without requiring explanations from anyone. They may also appear to be good listeners and mediators in group settings, as they are attuned to the needs of their colleagues.

Pama-van ‘t Zand states, “Managers should be aware of the strengths and weaknesses of this trait during the hiring process. This can help them select better candidates.”

More than two decades after Arons developed the HSP scale, the existence of this trait is now beyond doubt. Greven asserts, “We know that there are differences among individuals in their sensitivity to the environment.” However, she argues that we still need stronger research to explore the underlying neural mechanisms and carefully describe its consequences.

Heightened sensitivity is most pronounced in their workplace.

With time and future research efforts, we may be able to determine how psychological interventions can be tailored to serve individuals at different levels on this scale. Pluess suggests, “We could have a personalized approach. This could include specialized treatments that address the challenges of high sensitivity—such as the tendency to feel overwhelmed. Equally important is that we may need new approaches to assist those with low sensitivity, who seem to respond less effectively to traditional psychological interventions and may require a combination of different support forms.”

Expert Booth mentions, “From a personal perspective, we find that simply understanding the sensitivity of sensory processing and its effects on our lives has been very enlightening. Now I also understand better why I focus more on my writing career, where I can joyfully dedicate myself to my favorite work. Being an HSP also helps explain why I often find myself easily distracted by small gestures in social interactions, simply by someone’s voice or a minor change in their facial expression. And from an outside perspective, that means I don’t need to feel ashamed of my aversions to horror films anymore.“

There is always room for all types of personalities in this world. Whether you are a dandelion, a tulip, or an orchid, you can find your habitat, strengths, and friends.