What It Means to Be a Highly Sensitive Person (HSP)
Tips for Understanding and Managing High Sensitivity at Any Age
Personal Note
I have been a highly sensitive person (HSP) all my life. As a child I was labeled as difficult because I was overly sensitive to heat and cold, certain fabrics made my skin itch and harsh soap gave me rashes. I was a picky eater, reacting adversely to food textures and smells. I also could cry uncontrollably after seeing a sad movie scene and was picking up on people’s moods before they even opened their mouths.
This didn’t make my childhood easy, and during my teen years I tried to overcome my sensitivities to be like everyone else. While I was out and about I was doing okay, but once I got home I needed to rebalance my system. I immediately changed into extra comfortable clothes, spent time alone in my bedroom and made a point of only eating foods that agreed with me. I also learned to say no to certain activities that my mother and sisters coveted, such as going to the hair salon or the beauty parlor. They made me uncomfortable for different reasons, from not enjoying being touched by strangers to being bothered by chemical smells.
Finally in my early 20s I realized I could no longer act as if nothing was different and started accepting my sensitivities more openly, working around them on a daily basis and while traveling. Below is a list of several tips for anyone suspecting or knowing they are an HSP.
A quick-reference cheat sheet with the key points of this article is available to download below.
A Closer Look at High Sensitivity
High sensitivity affects 15 to 20 percent of the population and is known as sensory processing sensitivity. Being a highly sensitive person it’s not a disorder or something to fix, just a different way the nervous system works.
The term was introduced by psychologist Dr. Elaine Aron, whose book The Highly Sensitive Person brought scientific and social awareness to this trait. This article applies to highly sensitive people of all ages, but if you’re over 50, you may find that sensitivity expresses itself differently now, physically, emotionally and socially. I’ll be sharing more focused content on navigating sensitivity after midlife in upcoming articles. To be notified when new content is published, please join the mailing list below.
HSPs have nervous systems that are more finely tuned to both external and internal stimuli. This can mean a heightened response to things like noise, light, textures, caffeine, medications or even the emotional tone of a room.
Unlike common misconceptions, being highly sensitive isn’t the same as being shy, fragile or weak. In fact, HSPs are often perceptive, empathic, conscientious and deeply intuitive. The same sensitivity that causes overstimulation can also bring a rich appreciation for art, nature and emotional connection.
High sensitivity is also not the same as ADHD or autism. There may be some overlapping traits, but HSP is a distinct non-pathological trait. Proper diagnosis should be left to professionals. HSPs deserve to be recognized for their unique needs and strengths.
Common signs of being a Highly Sensitive Person include:
- Becoming overwhelmed in chaotic environments
- Struggling with time pressure and overstimulation
- Requiring more recovery time after social interactions
- Often more sensitive to medications, supplements, or stimulants
- Having heightened sensitivity to temperature, smells, loud noises or light
- Being bothered by subtle cues others miss (tone of voice, body language, mood shifts)
- Feeling emotions deeply, whether joy, sadness, beauty, or discomfort
- Becoming unsettled after watching violent, graphic, or emotionally intense media
Roughly 30 percent of HSPs are extroverts and nearly 50 percent are men, proving it cuts across all types. It also shows up in childhood, often misunderstood as being “too sensitive,” overly dramatic or difficult to manage.
For many of us, the ‘coping mechanisms’ we used in our 30s and 40s, like pushing through exhaustion, no longer work as our bodies naturally lose some of their resilience.
Understanding this is not about fixing a flaw, but about working with a trait.
Tips for Managing Life as a Highly Sensitive Person
Nervous System Care
- Prioritize rest and recovery
- Practice gentle daily movement like walking, yoga, or stretching
- Avoid high-intensity workouts that require long recovery time
- Sleep in a dark, cool, quiet room and respect your body’s natural rhythm
Sensory Environment
- Designate a quiet decompression zone at home
- Carry a comfort kit with snacks, water and anything else you deem necessary during your day
- Choose clothing with comfortable fabrics and fit, avoid harsh textures
- Avoid strong scents, including cleaning supplies and perfumes
- Limit exposure to violent media, disturbing news or loud events
- Curate your workspace to reduce interruptions and visual clutter
Emotional Boundaries
- Learn to say no without guilt
- Communicate simply such as saying “I need some quiet time”
- Avoid absorbing others’ emotions, support without carrying
- Journal or talk things out instead of ruminating
Planning and Energy Management
- Don’t over-schedule, space things out and allow downtime between activities
- Plan ahead for events that may drain your energy, leave early, and rest afterward
- Accept that you may need longer recovery time than others
- Create and stick to routines as they build nervous system resilience
Mindset and Self-Acceptance
- Remind yourself sensitivity is not a flaw
- Release past shame about being too much or too sensitive
- Don’t force yourself to fit in
Relationships and Communication
- Explain your needs to loved ones
- Remember that not everyone will understand and that’s okay
- Seek relationships where you feel supported, not drained or thrown off balance
Disclaimer: This article is for informational purposes only and may include curated or personal content. It is not medical advice. Please consult a licensed provider before making health decisions.
One-on-One Consulting
If you want help managing high sensitivity in daily life, work or travel, Anyes offers one-on-one consultations focused on practical next steps.
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If you’re a highly sensitive person, check out this article to find a doctor who might be better suited to your needs:
• Types of Alternative Medicine: What They Do and How to Choose
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Download or Print the Cheat Sheet
What It Means to Be a Highly Sensitive Person (HSP)
Check Out Dr. Aron’s Book
Check Out The Highly Sensitive Person Book Here