Written by Jareen Harris, MA, LCPC
Have you been called “sensitive” or “shy” throughout your life?
Do you feel “different” than others?
Do you experience emotions more “deeply” than others seem to?
Do you notice yourself significantly impacted by or sensitive to different environments?
You may be Highly Sensitive.
You may have heard of the term Highly Sensitive Person or “HSP”- but what does it really mean to be highly sensitive? Overall, there are many character traits that contribute to the makeup of an HSP. A few of the core components that tend to be more easily recognized within HSPs are:
- “Deep” or rich feelings & emotions
- A sensitivity to stressors
- A tendency to process information thoroughly
- Highly nuanced thinking verses black and white
To have sensitivities or to be “sensitive” is often judged and misunderstood- particularly in Western society. The term “sensitive” has been often (inaccurately) associated with limiting personality attributes such as “weak”, “fragile”, “unstable”, or “shy”. Although society has adopted a less than flattering view of what it means to be sensitive, these beliefs and generalizations could not be further from the truth.
It is true that HSPs may face unique challenges, but many of the pioneers in sensitivity research would argue that the pros most certainly outweigh the challenges. Let’s take a deeper look at the High Sensitivity trait and how it is being defined currently.
What is a Highly Sensitive Person?
High Sensitivity is a real and researched trait. The scientific term for HSP that is most used in research is “Sensory Processing Sensitivity.” The term Highly Sensitive Person or HSP was coined by researcher/psychologist, Dr. Elaine Aron, who is also an HSP herself. Since Dr. Aron’s journey on research began in 1991, herself and other researchers have uncovered various commonalities and key features amongst HSPs.
The DOES Model
Dr. Aron offers the DOES model to highlight what she believes are core features of HSPs (Aron, 1996). DOES is an acronym that represents the following key traits:
- Depth of processing
- Overstimulation
- Emotional reactivity & empathy
- Sensitivity to the Subtle
1. Depth of Processing– Depth of processing refers to the way that HSPs process information (Aron, 1996). HSPs tend to think very deeply and consider many aspects of a situation.
It may take longer to make decisions due to your tendency to deeply analyze and think over all options carefully.
2. Overstimulation– (the only “negative” quality) Overstimulation goes hand and hand with Depth of Processing. Since you pay more attention to your surroundings and are processing most things deeply, then you’re likely going to grow tired sooner (Aron, 1996). Think overwhelm!
Possible sources of overstimulation/stress:
- The ability to be aware of and attune to the emotions of others. After a while this ability could get exhausting- especially in social situations.
- A significant awareness of noise levels, harsh lighting, and scents- prolonged exposure usually leads to overwhelm
- The energy of cluttered, intense, or very crowded environments may feel like a bit much depending on circumstances
- Having many tasks to do in a short amount of time may cause you to feel significantly flustered and “scattered” in comparison to others
We can often be fairly accustomed to the stimulation of routine environments such as a hectic work environment, chaotic homelife, or lively parties. The issue is that at times you think you are handling it all well and are pushing through, but suddenly you begin to feel exhausted or burned out. This usually happens when you’ve been on “autopilot”, simply going through the motions but had not realized that the constant stimulation had been actually consuming a lot of your energy (Aron, 1996). As a result you become overstimulated.
*It’s important to note that Dr. Aron (1996) highlighted that one may become more activated or stressed when one feels as though you have no control over your environment. Loud music from your own speaker may be enjoyed, while loud music from your neighbor can feel quite overwhelming. .
3. Emotional Reactivity & Empathy– Most HSPs will report experiencing “strong” emotions. You may be reactive and feel deeply moved by sad or painful emotions as well as joyful and happy moments. Because of this, HSPs typically experience a high level of empathy towards others and feel a great deal of compassion for the world around them (Aron 1996).
4. Sensitive to the Subtle- As highlighted in the previous sections, HSPs tend to notice the subtle things in their environment that others may not (Aron, 2022).You may notice non-verbal cues or sudden subtle shifts in your environment (i.e. volume, lighting, strong or unpleasant smells, temperature,or even moods).
You may notice a subtle shift in music notes that others did not pick up on.
You may catch on to the nuances, intricacies, and layers within a theory or concept.
Through extensive research, Dr. Aron has utilized the DOES model as a way to summarize the experience, temperament, and overall aspects of HSPs (Aron, 2025). Dr. Aaron offers several self-tests that are based on DOES principles that can be accessed via her website here.
Am I Highly Sensitive?
If you relate to a decent amount of what has been discussed so far, you could very well be a Highly Sensitive Person.
It is crucial to acknowledge, the word “sensitive” has been tainted by negative associations in some cultures. So if you find yourself feeling hesitant or rejecting the term “sensitive”, then I offer you the alternative terms- Sensory Processing Sensitivity or High Sensory person. Take what aligns with you! Most importantly, understand that you are not alone. It is estimated that about 20% of the population fall somewhere along the HSP spectrum (Aron, 2022). That’s 1 in every 5 people!It’s important to also note that HSP or Sensory Processing Sensitivity is a trait and not a disorder or diagnosis.
Research shows that Sensory Processing Sensitivity also exists in at least 100 non-human species including fish, monkeys, and horses (Acevedo et al., 2014)! The “sensitivity” trait within non-human species is observed as a sort of scanning of the environment or “pause & think” before acting feature. Because the trait exists across so many species, it is viewed as a societal necessity providing an evolutionary advantage and aids in survival (not a disorder). From this thoughtful perspective, sensitivity can be viewed as a personal strength. Afterall, could you imagine a society that did not have deeply thoughtful and reflective individuals?
The work and mission of researchers like Dr. Aron, Sensitive Refuge, and many others have largely been connected to furthering the science of sensitivity and redefining the way in which society views sensitive natured individuals. In the spirit of redefining narratives, let’s take a look at some of the strengths that are found to be common amongst HSPs.
Strengths of HSPs
Although HSPs certainly face challenges, it’s important to highlight strengths so that you may learn to reframe ways in which you may have learned to view yourself and the beliefs that may no longer serve you..
Strengths
- HSPs possess an inner depth that allows them to be imaginative and creative. Many artists, philosophers, or creators are HSPs. Their capacity to think deeply and attune to the subtle that most people miss, results in them creating intricate and meaningful pieces of work
- HSPs have the ability to be great listeners. They are usually quite good at helping to articulate the emotional experiences of others because they are so in tune with empathy and seek deep understanding
- HSPs characteristics make them effective leaders. HSPs are empathetic and often understanding, creating a natural work environment of teamwork, encouragement, cooperation, and compassionate leadership.
- HSPs usually possess deep passions. When HSPs feel that something is important to them, they usually think about it from a heart-centered space and feel very strongly about it. It could feel highly fulfilling and rewarding to pursue such passions!
- HSPs tend to be very philosophical, spiritual, or existential. It’s not uncommon for HSPs to think about the “bigger” questions- “What is the meaning of life?” “ What is my purpose?”
- HSPs are self-aware. Because of their ability to think deeply, HSPs often thoroughly reflect on their experience, actions, and behaviors
- HSPs tend to be pretty good at mediating conflict and misunderstandings between others
- HSPs usually have an intuitive sense about people or their environments. You may get a “feeling” about a person or place without even knowing much information
- HSPs tend to value self-development and growth
Of course, these qualities aren’t exclusive to HSPs alone. There are many non-HSPs who possess these features as well. This is also not to say that every HSP has these exact experiences of themselves or in relation to the world around them. It’s just simply worth noting that across HSPs in general, commonality of these aspects have been made apparent through those who work with HSPs and by researchers such as Dr. Aaron who have spent years studying the topic.
It’s Never Too Late
Most importantly, if you’ve realized that you identify with the HSP trait based on what you understand so far, know that it’s never too late to begin embracing your uniqueness or to begin creating your ideal environment!
You can thrive as a highly sensitive person. The more that you understand your sensitivities through a compassionate strength- based lens, the better you will be at creating a life that supports you, and a lifestyle that decreases stress, overwhelm, and more confidence and fulfillment!
References
Acevedo, B. P., Aron, E. N., Aron, A., Sangster, M. D., Collins, N., & Brown, L. L. (2014). The highly sensitive brain: An fmri study of sensory processing sensitivity and response to others’ emotions. Brain and Behavior, 4(4), 580–594. https://doi.org/10.1002/brb3.242
Aron, E. (2025). Evidence for DOES. The Highly Sensitive Person. https://hsperson.com/faq/evidence-for-does/
Aron, E. (2022). The Highly Sensitive Person: FAQ. The Highly Sensitive Person. Retrieved December 13, 2022, from https://hsperson.com/faq/evidence-for-does/
Aron, E. (1996). The highly sensitive person. How to thrive when the world overwhelms you. Birch Lane Press.
Aron, E., & Aron, A. (1997). Sensory-processing sensitivity and its relation to introversion and emotionality. Journal of Personality and Social Psychology, 73, 345–368
Aron, E. (2019). Why Differential Susceptibility is so Important for You. The Highly Sensitive Person. Retrieved December 14, 2022, from https://hsperson.com/why-differential-susceptibility-is-so-important-for-you/
Lionetti F, Aron A, Aron EN, Burns GL, Jagiellowicz J, Pluess M. (2022). Dandelions, tulips and orchids: evidence for the existence of low-sensitive, medium-sensitive and high-sensitive individuals. Transl Psychiatry. 2018 Jan 22;8(1):24. doi: 10.1038/s41398-017-0090-6. PMID: 29353876; PMCID: PMC5802697.
SensitivityResearch.com. (2020). Test for adults (18+). Retrieved November 6, 2021, from https://sensitivityresearch.com/self-tests/adult-self-test/
