Highly Sensitive Person (HSP): Understanding Your Personality

A highly sensitive person (HSP) is someone with increased central nervous system sensitivity. In other words, they perceive and process stimuli, such as temperature, sounds, and other people’s facial expressions, more deeply than the average person. As such, they’re strongly affected by their environment and show increased emotional responsiveness.

Keep reading to learn more about highly sensitive people, find out whether you might be one, and discover how heightened sensitivity shows up in different Enneagram types.

What Is a Highly Sensitive Person?

A highly sensitive person is a term coined by psychologist Elaine Aron in 1996 to describe someone with high sensory processing sensitivity. Put simply, the nervous system of highly sensitive individuals is more aware of and responsive to both positive and negative sensory information than most people's.

HSPs are fairly common, with around 20% of people displaying heightened sensitivity to environmental, emotional, and social stimuli.

Importantly, sensory processing sensitivity isn’t a clinical diagnosis; it is regarded as a personality trait or a temperament. However, heightened sensitivity to external stimuli can affect your mental health, making you more prone to stress, anxiety, and depression.

Nonetheless, having a sensitive nervous system also has its benefits. Highly sensitive people are intuitive, creative, environmentally aware, and empathetic. Plus, they experience positive emotions more intensely than other individuals and usually have a deep appreciation for beauty.

5 Signs You Might Be a Highly Sensitive Person

A tell-tale sign that you might be a highly sensitive person is a heightened sensitivity to sensory stimuli, art, and subtle social cues.

With this in mind, let’s explore the key signs of an HSP in greater depth:

#1. Proneness to Sensory Overload

A strong tendency toward sensory overload is among the most common signs of high sensitivity. HSPs process sensory stimuli, such as sounds, smells, and temperature, more deeply than others. As a result, they become easily overwhelmed in environments most people can navigate without difficulty, such as busy stores or concerts.

A study by Weyn et al. found that people with sensory processing sensitivity are most likely to become overstimulated when they’re around other people, tired, or in a bad mood. Unpleasant stimuli are also more likely to lead to sensory overload than pleasant visuals and sounds.

#2. Strong Emotional Responses to Art

If you notice that you’re more sensitive to beauty and art than most people, there’s a good chance you may be a highly sensitive person. Sensory processing sensitivity applies to all types of stimuli, meaning HSPs also experience deep emotional reactions to art in all its forms, be it music, movies, or paintings.

As such, a beautiful melody often moves them to tears, whereas books and movies feel nearly alive to them. So, even though being an HSP can be challenging, it also brings a heightened appreciation for beauty and creative expression.

#3. Need for Regular Alone Time

Alone time is a necessity for highly sensitive people, as it helps them recharge and reconnect with themselves. Because HSPs absorb and process information at a much deeper level than most people, even those who identify as extroverts frequently seek quiet environments and find comfort in solitude.

Without regular alone time, they risk becoming overly stimulated, which can lead to overwhelm, social burnout, and frustration. Alone time, therefore, is among the most essential forms of self-care for HSPs.

#4. Awareness of Subtle Cues

Noticing subtle details that other people easily miss is second nature to virtually any highly sensitive person. HSPs show a heightened awareness of body language, tone of voice, and other social cues. As such, they intuitively spot subtle energy shifts or changes in people’s moods and read between the lines, making them remarkably perceptive.

At best, this awareness allows HSPs to see how others truly feel and navigate social situations with empathy. However, it also makes them prone to absorbing other people’s emotions, which can lead to emotional overwhelm.

#5. Rich Inner World

HSPs are sensitive to external stimuli, but they also have a rich inner world, making them introspective, imaginative, and emotionally complex. Their internal experiences, be they emotions or daydreams, can be no less stimulating or overwhelming than temperature, textures, lights, and other sensory stimuli.

Because they’re imaginative and sensitive to beauty, many HSPs are also drawn to artistic pursuits, allowing them to channel their feelings into creativity.

Now that you know how to recognize whether you are an HSP, let’s see which Enneagram types are most likely to display highly sensitive person traits.

HSPs and Enneagram Types

You can be a highly sensitive person regardless of your Enneagram type. Still, some personality types, such as Twos and Fours, are more likely to identify as HSPs than others.

A study by Acevedo et al. found that sensory processing sensitivity is negatively correlated with sensation seeking, impulsivity, and risk-taking. Since the fun-loving Type 7 exhibits all of these traits, it’s safe to say it’s the least likely Enneagram type among HSPs. Type 8, too, doesn’t shy away from taking risks, making it less common among highly sensitive people.

With this in mind, let’s explore the most common personality types among highly sensitive people:

Type 2

Driven by a desire to be loved and valued, the Enneagram Type 2 is deeply attuned to those around them. Much like HSPs, they are highly aware of social cues and pick up on other people’s feelings long before they express them out loud.

Type 4

The Enneagram Type 4 is characterized by emotional depth and a search for meaning. While not every Four identifies as a highly sensitive person, they share many overlapping traits with HSPs, including a sensitivity to beauty, an appreciation for art, and emotional complexity.

Type 5

The Enneagram Type 5 is highly cerebral and emotionally detached, so they may not look like typical HSPs. Still, theycan get easily overwhelmed in social environments, have rich inner worlds, and frequently seek solitude, making them likely to relate to highly sensitive individuals.

Type 6

The Enneagram Type 6 shows a strong desire for safety and security. As such, they are highly aware of potential threats and changes in their environment. Just like HSPs, they are very perceptive and effortlessly read the room.

Type 9

The Enneagram Type 9 desires inner and outer peace, which is something any HSP can relate to. Nines also strive to maintain harmonious surroundings, find it easy to empathize with others, and intuitively sense underlying tension. Furthermore, they also usually seek solitude to decompress from emotionally intense situations.

5 Tips on How to Overcome Challenges as an HSP

To overcome challenges as an HSP, it’s essential to schedule downtime, set personal boundaries, and practice grounding techniques, as these strategies can help you cope with overstimulation and emotional exhaustion. Embracing your sensitivity and developing self-awareness can also help you thrive as a highly sensitive person.

Let’s discuss these tips in greater detail:

#1. Schedule Downtime

Downtime is a necessity for HSPs, as quiet time alone allows them to decompress, reconnect with themselves, and recharge. Therefore, if you’re a highly sensitive person, it’s in your best interest to regularly set aside some time just for yourself. Even sitting in silence for a few minutes can help you keep your nervous system calm and balanced.

Ideally, you should spend your downtime engaging in self-care activities, such as meditation or exercise. To avoid and recover from overstimulation, create a harmonious environment by using soft lighting, reducing clutter, and incorporating plants, candles, or other calming elements.

#2. Set Boundaries in Relationships and at Work

Highly sensitive individuals often absorb other people’s emotions and overextend themselves without even noticing. As such, it’s essential for HSPs to learn to set healthy personal boundaries in both their personal and professional lives. Learning to say “no” without shame or guilt may be hard, but it’s key to preserving your well-being.

So, next time someone asks you for a favor, pause instead of agreeing right away. Then, turn inward and check in with yourself to see whether you have the time, energy, and emotional resources to help. If not, remember that it’s perfectly fine to say “no” or suggest a different option.

#3. Practice Grounding Techniques

Grounding is among the most effective ways to recover from overstimulation and calm your nervous system. If you feel overwhelmed or disconnected from your body, it can bring your attention back to the present moment, creating a sense of inner calm and stability.

Here are some grounding techniques you might want to try:

• Spending time outdoors walking barefoot, touching trees, etc.
• Focusing on other senses (e.g., if you feel overwhelmed by a smell but can’t leave the room, try touching something that feels pleasant to you and concentrating on that sensation)
• Engaging in grounding exercises, such as light stretching, yoga, or deep breathing

#4. Embrace Sensitivity

Many HSPs struggle with self-acceptance because they perceive their sensitivity as a flaw. However, even though being a highly sensitive person can be challenging, embracing your nature can help you cultivate self-love, leading to a more fulfilling life. Therefore, as an HSP, you can benefit greatly from reframing your sensitivity as a strength rather than a weakness.

One of the best ways to do this is to acknowledge and celebrate the positive characteristics this personality trait brings you. When you’re feeling overwhelmed, try to remind yourself how deeply you can connect with others, how creative you are, how easily you notice beauty in mundane moments, and so forth.

#5. Develop Self-Awareness

If there’s one thing that can help you thrive as an HSP, it’s self-awareness. The better you understand how your sensitivity manifests, what triggers your sensory overload, etc., the easier it will be for you to navigate social situations and avoid overstimulation.

If you aren’t sure where to start, try observing yourself and noticing how your mind and body react to different situations and stimuli. If needed, don’t hesitate to reach out to a professional to better understand how your sensitivity affects you and how to make the most of it.

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Final Thoughts

If you’re a highly sensitive person, life can feel extremely overwhelming at times. After all, things most people don’t even notice can leave you feeling drained or frustrated.

Because of this, it’s critical that you make your physical, mental, and emotional well-being your top priority and dedicate plenty of time to self-care. This way, you can ensure your heightened sensitivity becomes a superpower rather than an obstacle and reap its many benefits, from empathy to creativity and beyond!

Highly Sensitive Person FAQ

#1. Is HSP a form of autism?

HSP is not a form of autism, even though both HSPs and individuals with autism may show heightened sensitivity to sensory stimuli. Besides sensory processing, autism spectrum disorder (ASD) can also impact communication, social interactions, and behavior. Ultimately, not every highly sensitive person has autism, but many people with this condition identify as HSPs.

#2. Are HSPs neurodivergent?

HSPs can be considered neurodivergent, as their brains process sensory input in a different way. Neurodivergence is characterized by a variation in mental processing that causes the brain to work differently from the norm, meaning a highly sensitive person can, by definition, be regarded as neurodivergent.

#3. Are HSPs introverts or extroverts?

HSPs can be both introverts and extroverts. Although sensory processing sensitivity shares some overlapping characteristics with introversion, researchers at the University of Melbourne found that around 30% of HSPs are extroverted.

#4. Can the Enneagram test help me understand my sensitivity?

Yes, the Enneagram test can help you understand your sensitivity. While this test doesn’t measure sensitivity, it can provide you with deeper insight into who you are, clarifying how your highly sensitive person “symptoms” show up based on your personality type.