What It Means to Be a Highly Sensitive Person (HSP) — And Why It’s a Gift

Have you ever been told you’re “too sensitive”? Do loud noises, bright lights, or crowded spaces overwhelm you faster than others? Do you feel deeply affected by the emotions of those around you? If so, you might be a Highly Sensitive Person (HSP).

This isn’t just a personality trait—it’s a scientifically recognized temperament that about 15-20% of people are born with. And if you’ve ever felt like something was “wrong” with you because of your sensitivity, I want you to know this: being an HSP is not a flaw—it’s a gift.

My Journey as a Highly Sensitive Person

My whole life, I was told that I was “too sensitive” or that I “worried too much.” I didn’t realize at the time that my overthinking was actually deep processing—one of the core traits of being an HSP. I felt emotions intensely, sensed things others couldn’t, and often picked up on unspoken feelings in the room.

It wasn’t until I learned about high sensitivity that everything clicked. There was nothing wrong with me—I was simply wired to experience life in a deeper, more intuitive way. And now, I embrace it as a gift.

Still, there are moments when I have to be mindful of my sensitivity. For example, when I’m at my son’s basketball games, the noise and energy can be overwhelming, and I have to consciously ground myself. I also experience emotions so deeply that if I see someone crying—even a stranger—I will immediately feel it in my own body and start tearing up too. It’s an automatic response, and it usually takes me a moment to recalibrate and ground myself.

For a long time, I didn’t understand why I experienced the world this way, but now I see it for what it is: a deep, intuitive connection to the energy around me.

What Is a Highly Sensitive Person?

Dr. Elaine Aron, who pioneered research on high sensitivity, defines HSPs as individuals with a heightened nervous system response to their environment. This means they experience stimuli—both external (like sounds, lights, and social interactions) and internal (like emotions and thoughts)—more intensely than others.

Some key traits of HSPs include:

✨ Deep Processing: HSPs think deeply about experiences and absorb details that others may overlook.

✨ Strong Emotional Responses: They feel things intensely—both joy and sorrow—and may cry easily (not out of weakness, but because emotions are deeply felt).

✨ Easily Overstimulated: Crowds, chaotic environments, or even too much multitasking can quickly lead to overwhelm.

✨ Empathy & Intuition: HSPs can sense the emotions of others without them saying a word, making them incredibly compassionate and insightful.

✨ Sensitivity to Sensory Input: Harsh lighting, loud noises, certain fabrics, or strong smells can feel overwhelming or even painful.

HSP vs. Empath: What’s the Difference?

Many HSPs are also empaths, but they’re not exactly the same thing. Here’s the difference:

🌿 Highly Sensitive Person (HSP): Has a heightened sensory and emotional response to their environment, but doesn’t necessarily absorb other people’s emotions as their own.

🌊 Empath: Feels other people’s emotions as if they were their own, often taking on their energy.

For example, as an HSP, I’m highly attuned to sensory input—things like loud sounds, bright lights, or chaotic spaces can be overwhelming. But as an empath, I don’t just notice emotions—I feel them deeply in my own body. If someone near me is heartbroken, I physically experience that grief too.

You can be one or the other, or both—but understanding where you fall on this spectrum can help you learn how to protect and nurture your energy.

The Challenges of Being an HSP

While high sensitivity is a gift, it can also come with struggles:

😵 Overwhelm: A busy day, too much socializing, or an emotionally heavy conversation can leave an HSP mentally and physically drained.

😞 Absorbing Others' Emotions: Empathic HSPs can struggle with setting boundaries, taking on the emotions and energy of those around them.

💭 Overthinking & Anxiety: Because they process deeply, HSPs may replay conversations, second-guess themselves, or struggle with decision-making.

How to Thrive as an HSP

Being highly sensitive doesn’t mean you need to toughen up or change who you are—it means learning to honor and care for yourself in a way that supports your nature. Here are a few ways to do that:

🧘 Create Space for Quiet & Rest – Schedule downtime to recharge your nervous system. Solitude isn’t selfish; it’s necessary.

🔋 Manage Overstimulation – Reduce sensory overload by using soft lighting, noise-canceling headphones, or choosing environments that support your peace.

🛑 Set Boundaries – You don’t have to absorb everyone else’s emotions. It’s okay to say no, take a step back, or protect your energy.

💖 Embrace Your Sensitivity – Your depth, empathy, and intuition are strengths. The world needs more of what you bring—so let yourself be fully you.

You Are Not “Too Much”—You Are Just Right

Being an HSP means experiencing life on a deep, rich, and meaningful level. It’s not a weakness; it’s a superpower. The key is learning how to work with your sensitivity instead of against it.

If you’re an HSP, what’s one thing that helps you navigate the world? I’d love to hear in the comments!

We need sensitive people in this world. Who else would notice the delicate details of a tree, or poetically describe every shade of a sunset? HSPs are the artists, the dreamers, the ones who feel and love so deeply. The world is more beautiful because of them.

It’s a superpower.

xoxo