What is a highly sensitive person?

What It Means to Be a Highly Sensitive Person (HSP+)—And Why It’s Not a Weakness

Some days, the world feels like too much. Too loud, too bright, too overwhelming. For most of my life, I thought something was wrong with me. Then I learned about the Highly Sensitive Person (HSP) trait, a concept identified by psychologist Dr. Elaine Aron. Finally, things started to make sense.

What Is a Highly Sensitive Person?

Dr. Elaine Aron introduced the term Highly Sensitive Person (HSP) in the 1990s after extensive research on temperament and personality. According to her work, HSPs make up roughly 15-20% of the population and have a heightened nervous system response to external stimuli. This means we process everything deeply—emotions, sensory input, and even subtle social cues.

Dr. Aron describes four key characteristics of HSPs, often remembered by the acronym DOES (you can read more on the topic on her website here):

• Depth of Processing: HSPs reflect deeply on information, experiences, and emotions. We don’t just skim the surface—we dive in.
• Overstimulation: Because we take in so much, we can become overwhelmed more easily, especially in chaotic or high-stimulation environments.
• Emotional Reactivity and Empathy: HSPs tend to feel emotions intensely, both our own and those of others. This often leads to strong empathy and a deep connection to people and the world around us.
• Sensitivity to Subtleties: We notice details others might miss—changes in tone, body language, or even shifts in the environment.

These traits aren’t flaws. They’re simply a different way of experiencing the world.

My Journey with High Sensitivity

Learning I was an HSP was both a relief and a challenge. It explained so much—why loud spaces drain me, why I pick up on others’ emotions so easily, why I need time alone to recharge. But it also meant accepting that the world isn’t built for people like me.

Growing up, I was often told I was “too sensitive” or that I should “toughen up.” Sound familiar? If you’re an HSP, you’ve likely heard the same things. But high sensitivity isn’t a weakness—it’s a strength. It allows us to connect deeply, create meaningfully, and appreciate beauty in ways others might overlook.

The Intersection of High Sensitivity and Trauma

Dr. Aron also found that HSPs are more affected by their environment than non-HSPs. This means that positive experiences deeply enrich us, but negative or traumatic experiences can be even more difficult to process.

For me, this connection became painfully clear when I was diagnosed with Complex PTSD and Borderline Personality Disorder. My nervous system was already finely tuned—add trauma to the mix, and it felt like my entire world was in overdrive. But understanding my high sensitivity helped me frame my experiences in a new way. It wasn’t that I was broken—I was just processing life differently.

Embracing High Sensitivity

If you think you might be an HSP, I encourage you to explore Dr. Elaine Aron’s work. Her official website (hsperson.com) has resources, self-tests, and research that can help you understand yourself better.

As for me? I’ve learned that honoring my sensitivity means setting boundaries, embracing creativity, and giving myself permission to step away from overwhelming situations. It’s not always easy, but it’s a journey worth taking.

High sensitivity isn’t a flaw. It’s a trait—one that comes with challenges, but also with profound gifts. And if you’re an HSP like me, you’re not alone.