If you often feel overwhelmed by your surroundings, this could be the reason why.
A psychologist has broken down ten common traits found in highly sensitive individuals. Meanwhile, other experts have shared their insights on how to manage strong emotional reactions.
Do you ever feel drained by social interactions? Do you need time alone to recharge after being around people for too long? Or maybe you find yourself deeply moved by music, art, or even small acts of kindness?
If so, you could be among the group of people known as highly sensitive individuals.
Although high sensitivity isn’t considered a medical diagnosis, the term was introduced by Elaine and Arthur Aron in the mid-1990s to describe people with a heightened response to sensory input.
According to the American Psychological Association (APA), highly sensitive people (HSPs) tend to pick up on subtle details and are more easily affected by external stimuli.
Earlier this month, Dr. Lalitaa Suglani took to Instagram to highlight ten signs that could indicate you’re highly sensitive.
Highly sensitive people often experience intense emotions
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“Ever feel like you experience the world more deeply than others? It’s time you fully understood what this means!” she wrote in the caption.
“This year, embrace it and start learning to understand it more fully – it’s the key to thriving.”
Needing Regular Time Alone
Dr. Suglani explains that highly sensitive people often require more time alone than others.
Psychologist and author Dr. Julie Smith supports this idea, explaining in a TikTok video that those who feel the need to withdraw from noisy or crowded spaces are simply giving their nervous systems a break.
Psychotherapist Julie Bjelland also highlights the importance of downtime, noting that without it, HSPs can become overstimulated and exhausted.
She advises that highly sensitive individuals dedicate at least two hours a day to relaxation.
“Some people prefer it all at once and some find they might do one hour in the morning before everyone is up and another hour in another part of the day, for example,” Bjelland explained.
Struggling With Criticism or Rejection
Clinical psychologist Dr. Elaine Aron estimates that roughly 15-20% of the population has a highly sensitive personality. If criticism tends to hit you harder than it does others, this could be a sign you’re one of them.
Psych Central suggests that HSPs can manage criticism more effectively by focusing on positive feedback, pausing before reacting emotionally, and asking clarifying questions to better understand constructive remarks.
If you take rejection badly, you could have a heightened nervous system
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Feeling Easily Overwhelmed
Because HSPs process information deeply, they are more prone to feeling overwhelmed.
Two of the main culprits are sensory overload and emotional exhaustion. According to BetterHelp, “While sensitivity can be a gift for some, it may also lead to feeling overwhelmed when faced with intense emotional situations or when simultaneously experiencing a surge of various emotions.”
Experts suggest that HSPs should develop coping strategies, such as setting boundaries, practicing mindfulness, and managing their schedules in a way that prevents burnout.
A Rich Imagination and Deep Inner World
Highly sensitive individuals are often very creative and have vivid inner lives, Dr. Suglani notes.
While this can be a strength, an overactive imagination can also lead to excessive worry. Over time, this can result in a condition known as empathy fatigue, which the Cleveland Clinic describes as emotional exhaustion caused by constant exposure to other people’s struggles.
Strong Intuition
Because they process things on a deeper level, highly sensitive people often have strong intuition.
Psychotherapist Dr. Elayne Daniels explains that those with this trait tend to pick up on details that others might overlook. She even suggests that some HSPs appear almost psychic because they can sense people’s emotions so clearly.
Dr. Daniels added, “For instance, HSPs are better than non-HSPs at distinguishing between ‘good’ guys and ‘bad guys’. In real life and in movies. (That does not mean the accuracy rate is 100%!),”
Deep Empathy and Compassion
One of the strongest traits of HSPs is their deep sense of empathy, according to Dr. Suglani.
Authors Jenn Granneman and Andre Solo explain, “Sensitive people have empathy in spades, so much so that the difference can be seen in brain scans,”
“This means sensitive people tend to ‘feel for others’ more than less sensitive people, which can encourage them to be more compassionate and take action in the face of suffering.”
Around 15-20 percent of the population are considered highly sensitive
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Strong Emotional Reactions
HSPs tend to feel emotions intensely, which can sometimes become overwhelming.
According to Psychology Today, “Sensitive individuals process their environment so deeply that they are inevitably more affected by both the good and the bad within it,” “They are not weak; they are susceptible.”
MedicalNewsToday adds that highly sensitive individuals often pick up on social cues, such as changes in tone or facial expressions, more quickly than others.
The website further explains, “They may be particularly empathetic but also more prone to overstimulation.”
Heightened Sensory Sensitivity
Noisy places, bright lights, and even strong smells can feel overwhelming to highly sensitive people.
Julie Bjelland describes this as sensory processing sensitivity, a trait that makes certain sensory experiences feel much more intense.
Experts recommend small changes, such as using noise-canceling headphones, creating quiet spaces at home, and advocating for personal needs, to make daily life more manageable.
Loud noises and busy environments can cause you to experience intense emotions
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Feeling Overwhelmed by Violence or Negativity
Another common trait among highly sensitive people is an intense emotional reaction to negative or violent content in the media.
This could be anything from watching a graphic movie scene to hearing about distressing news events.
Even reading about celebrity scandals can feel heavier than it does for others.
Discomfort in Crowded or Busy Places
Because HSPs process sensory input differently, large gatherings and chaotic environments can feel especially draining.
Dr. Suglani mentioned this as a key trait of highly sensitive people. One Instagram commenter added, “This was good to see, especially today. #10 fascinates me, as my music production work (recording studio and concert sound) often has me in crowded environments.”
“I wonder if I take on the load of more than one person to give myself relative isolation? I must check out your book!”