4 Traits and 5 Hidden Powers of Highly Sensitive People (HSPs)

As a psychotherapist who works with highly sensitive clients and a highly sensitive person (HSP) myself, I’ve seen the trait be misunderstood time and again. 

Too often, society labels HSPs as “too sensitive,” or “overly emotional,” not recognizing the profound gifts that HSPs have to offer. Some HSPs themselves avoid using the term HSP, believing it to be stigmatizing and shameful.

I believe, however, that the trait is something that HSPs can be proud of. Perhaps more importantly, knowledge of the trait can empower HSPs to lead a more emotionally and mentally healthy life.

What is a highly sensitive person (HSP)?

Let’s take a moment to define the term HSP. An HSP is an individual who experiences sensory processing sensitivity (SPS). A person with high SPS is considered an HSP, a term first coined in 1996 by Elaine Aron, PhD, an American psychologist and researcher, in her book, The Highly Sensitive Person. 

The HSP trait includes four main sub-traits: 

1. Processes thoughts and emotions deeply
2. Becomes overstimulated easily
3. Exhibits increased emotional responsiveness and empathy
4. Experiences sensitivity to subtle details and stimuli

According to a review published in Neuroscience & Biobehavioral Reviews, SPS is “heritable and evolutionarily conserved,” meaning that the trait has been passed down from generation to generation and is beneficial to humanity and survival of the species.

HSP demographics

HSP folks make up approximately 20% of the population and are equally represented among males and females, according to research cited in a 2014 research study, authored by Aron and colleagues. Unfortunately, there is currently a lack of research around high sensitivity among non-binary and genderfluid individuals. In recent years, there has been some discussion around how HSPs are represented across cultures, as well as how various cultural and societal influences impact HSPs, but there is still more research that needs to be done.

A 2020 study demonstrated that the Highly Sensitive Person Scale (HSPS)—created by Aron to identify those with the HSP trait—is a reliable metric across culturally diverse groups. 

It is important to recognize that various societal pressures may create challenges for HSPs to identify as such, or to express their sensitivity in a way that is acceptable within their family or community.

For example, in the United States, male HSPs are often socialized to “toughen up” and avoid showing their emotions, while females are more likely to have their sensitivity and empathy be accepted and celebrated.

For those who experience shaming around their sensitivity, it can be more difficult to accept themselves as they are, much less appreciate the gifts of being an HSP. 

Common traits of highly sensitive people (HSPs)

Some people assume that being an HSP is an issue that needs to be fixed, or even a weakness of character. Again, these assumptions are largely based on Western patriarchal values, such as emotional rigidity and individualism.

High sensitivity can certainly create challenges for people, most notably being easily overstimulated and overwhelmed. HSPs are more deeply tuned into the various stimuli in our environments, and it can be draining to be exposed to so many attentional demands.

Similarly, while the emotional depth and empathy of HSPs can be a boon to those around them, HSPs often struggle with setting healthy emotional boundaries. Unfortunately, they can inadvertently “sponge up” the emotions of those around them, which can lead to feeling overwhelmed and anxious.

However, when HSPs are able to set healthy emotional boundaries, they can become powerful forces for positive change—both in the lives of those who know them, and in the wider world.

5 superpowers of HSPs

HSPs are incredibly valuable to society at large, lending their powers of observation and empathy to foster unity and beauty in the world around them.

Here are just a few HSP “superpowers” to notice in yourself and the HSPs in your life:

1. HSPs are aware of—and compassionately responsive to—the feelings of others

While high sensitivity is not synonymous with empathy, there is significant overlap in those who identify as HSPs and those who identify as empaths.

In fact, research has shown that when viewing photos of others experiencing positive and negative emotions, HSPs experienced “stronger activations of brain regions involved in awareness, integration of sensory information, empathy, and preparation for action in response to emotionally evocative social stimuli.”

2. HSPs are super-observers, noticing tiny details that many others might miss  

In a small study that included university students in China researchers found that individuals with greater SPS demonstrated stronger brain activation in regions responsible for attention and visual processing.

Many HSPs also have a very reliable “intuition,” much of which can be explained by their ability to observe—sometimes subconsciously—the cues in their environment.  

3. HSPs find deep pleasure and enjoyment in the finer things in life 

HSPs are likely to be more interested in art, music, and natural beauty.

For example, while a non-HSP might hike and simply zone out, or listen to music on their headphones, an HSP is more likely to savor the colors of the landscape, the scents of nearby plants, and the invigorating physical sensations produced by the hike.

4. HSPs tend to be very intentional about living a meaningful and impactful life

HSPs are able to listen to and understand a variety of viewpoints, and synthesize these into a nuanced perspective.

HSPs—although risk-averse at times—often prioritize personal growth and self-actualization, leading to deeper self-awareness and intentionality in their life choices.

5. With their unique combination of intense awareness and profound empathy, HSPs are poised to make the world a better place 

Many HSPs are drawn to helping professions, such as healthcare and education.

Furthermore, in their day-to-day lives, HSPs notice when people are hurting and when systems are broken. Their empathy compels them to work hard on finding  meaningful solutions to a broad variety of issues.

HSPs and mental health

SPS, the trait that makes someone an HSP, is not considered a mental disorder, although there are correlations between SPS and some mental disorders.

In short, the HSP is likely to have “higher highs” and “lower lows” than the non-HSP.

One aspect of the HSP experience that is particularly connected to mental health is the tendency toward overstimulation. 

Similarly, HSPs need to recharge from overstimulation—social or environmental—which can be misinterpreted as a depressive symptom, a manifestation of social anxiety, or perhaps contribute to the development of these conditions.

Lastly, being prone to tearfulness and sensitivity may be mistaken for a depressive episode, rather than an HSP simply feeling their emotions deeply. A study examining the relationship between SPS and depression, found that when the HSP engaged in mindfulness and acceptance practices, they were no more prone to anxiety than non-HSPs.

However, “when mindfulness and acceptance were low,” SPS was related to anxiety. In summary, when an HSP can engage in meaningful self-care and self-compassion, they are able to navigate anxiety and other challenging emotional states.

The inner experiences of highly sensitive people (HSPs) 

So what does it feel like to be an HSP? 

In general, HSPs tend to be deeply aware of the world around them—from their physical environment to the emotional states of those around them.

One might say that, for HSPs, life is experienced in full technicolor—with the brightness turned up. While this can add richness and depth to everyday life, it can also feel quite unpleasant if HSPs are in an overstimulating environment or surrounded by people who are experiencing intense emotions.

When in these situations, an HSP can feel emotionally “flooded”—which can feel like being very anxious, sad, or overwhelmed. One of the most important tasks for an HSP is to learn to balance their empathy and awareness of others’ needs with healthy boundaries and care for their own needs.

Additionally, HSPs often benefit from strategies to reduce or manage physical overstimulation, such as wearing earplugs or avoiding places that are overly crowded.

Typical HSP behaviors

HSPs tend to be empathetic, thoughtful, and aware. They are often very loyal, valuing deep friendships and meaningful conversations. Additionally, with their deep awareness of their environment and sensitivity to subtle stimuli, HSPs are often creative—or at least very appreciative of—the arts.

Non-HSPs may perceive HSPs as particularly intuitive and understanding. Many people erroneously equate high sensitivity with introversion. In actuality, approximately 30% of HSPs are extroverts, meaning that they gain energy from being around others. That said, all HSPs can benefit from some down time, as being out and about in the world tends to be more draining for them than it is for non-HSPs.  

Highly sensitive people in leadership

HSPs can make great leaders, particularly in fields or work environments which recognize and celebrate their gifts. Many HSPs find themselves drawn to work that allows them to find deep meaning in their lives—seeking careers that support others or benefit the world at large.

One of the most underutilized strengths of HSPs is their ability to understand a broad range of emotions and find solutions to complex problems. This ability makes them exceptional leaders or people managers. 

In leadership positions, HSPs tend to make those around them feel understood and valued. Additionally, HSPs are often gifted at building consensus, deftly weaving together diverse expectations and perspectives to create a unified vision.

Despite their many qualities suited for leadership, the weight of various expectations and pressures can be overwhelming, particularly when the HSP leader must make decisions that cause others distress. In order to mitigate these tendencies and avoid burnout in service of others, HSP leaders must learn to set emotional and temporal boundaries.

Intelligence and high sensitivity

There are no conclusive studies demonstrating that HSPs are more intelligent than non-HSPs, at least in terms of traditional measures of intelligence. However, Aron explains that an “HSP has the potential for expressing a very unique form of intelligence.” 

HSPs are highly likely to possess emotional intelligence—self-awareness, and an ability to identify and express emotions—as well as social intelligence—understanding the emotions and motivations of others. Additionally, HSPs tend to be creative and possess acute powers of observation. 

Empowering HSPs with self-knowledge and support

You almost certainly know someone who is an HSP—or perhaps you are one yourself! Educating yourself about this trait can be incredibly empowering—especially for those who have been made to feel ashamed or flawed because of their sensitivity.

For those interested in learning more about high sensitivity, or SPS, Aron has created a self-test and includes a variety of resources on her website. 

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