Have you ever been told you’re “too sensitive”? Or noticed yourself reacting more strongly than others to noise, criticism, or even a touching commercial? If so, you might be navigating something called high sensitivity (or being a Highly Sensitive Person), a common personality trait.

Approximately 20% of people are born with high sensitivity, also referred to as Sensory Processing Sensitivity (SPS). This is not a disorder, but rather a natural variation in how some people process the world around them. A Highly Sensitive Person (HSP) often thinks deeply, feels emotions deeply, and notices subtleties that others miss.

Interestingly, we see the trait of high sensitivity in kids, teens, and adults, as well as over 100 different animal species.

Psychologist and researcher Dr. Elaine Aron first coined the term Highly Sensitive Person in the 1990s. Since then, studies have confirmed what she first discovered: HSPs have a unique way of being wired, and understanding that can be helpful for how they navigate the world. 

What it Means to Be a Highly Sensitive Person

Highly Sensitive People can sometimes be misunderstood. They’re sometimes called shy, introverted, or overreactive, but these labels aren’t fair or accurate. 

Dr. Aron uses the acronym DOES to describe the four key components of HSPs:

• D – Depth of Processing: HSPs tend to think more deeply about things. They reflect on experiences, connect them to the past, and often consider multiple perspectives before making decisions.
• O – Overstimulation: Too much sensory input, like loud music, busy crowds, or bright lights, can quickly become overwhelming. Social situations or tight schedules can also be just as draining.
• E – Emotional Reactivity (& Empathy): HSPs feel emotions intensely (both their own and others’). Many people describe “absorbing” the moods of people around them, and research shows more brain activity in areas linked to empathy.
• S – Sensing the Subtle: They also pick up on fine details, for example, facial expressions, tone of voice, or slight changes in the environment. This sensitivity can make HSPs incredibly perceptive friends (and artists!).

It’s Not the Same as Introversion (and It’s Not a Problem to Fix)

Many people confuse high sensitivity with being introverted, shy, or anxious. While there can be overlap, they’re not the same. In fact, 30% of HSPs are extroverted. They enjoy social interaction but still need quiet time to recover from stimulation.

Being highly sensitive is not a flaw, and it’s definitely not something to “grow out of.” It’s a temperament, much like being analytical or creative. 

The Gifts of Being a Highly Sensitivity Person

The gifts of high sensitivity are many. For example, creativity, empathy, careful decision-making, and the ability to notice patterns and nuances are common attributes. 

HSPs are also frequently described as “perceptive,” “thoughtful,” “considerate,” or “patient.” As a result, HSPs often excel in roles that require deep thinking, emotional intelligence, and fine attention to detail.

Why the Teenage Years Can Be Extra Challenging for HSPs

Teens are already navigating hormones, identity, relationships, and increasing independence. Additionally, they’re likely navigating pressure to plan for their futures, with still developing executive functioning skills. For HSP teens, all of this can feel amplified. This can look like:

• They might be more affected by changes, like moving schools or losing a friendship.
• Criticism or teasing can cut deeper and stay with them longer.
• They may struggle more with overstimulating environments like crowded hallways at school, loud classrooms, social events (like dances, sleepovers, or concerts), or chaotic family dynamics.
• Social pressure to be “tough,” especially for boys, can make them feel misunderstood or isolated.
• Sometimes it can lead to feeling different from others, which can impact a teen’s self-esteem.

It’s no surprise that in Dr. Aron and her colleague’s research, many HSPs described high school as the most difficult time of their lives.

How to Manage High Sensitivity (or Support Your Highly Sensitive Person)

Thriving as a Highly Sensitive Person means working with your trait, not against it. Here are a few strategies that help many HSPs feel more balanced:

• Create recovery spaces. Quiet, soothing spaces at home can help you decompress. It might be a quiet corner, your bedroom, or an outside space. 
• Know your limits. Recognize the signs of overstimulation (like irritability, fatigue, or trouble concentrating), and take breaks before you hit that point.
• Choose your input wisely. Limit exposure to distressing media, overly chaotic environments, or relationships that constantly drain you.
• Practice grounding techniques: Learn and practice slow breathing, gentle stretching, mindfulness, or visualize a peaceful place. These skills can help calm an overactive nervous system.
• Reframe your trait: Instead of thinking “I’m too sensitive,” try “I notice and feel deeply, and that’s a strength.”
• Practice affirmations: These can promote resilience and self-compassion. You might tell yourself, “I enjoy being who I am” or “Being highly sensitive is a beautiful part of me.”
• Take care of yourself: Get good sleep, eat healthy foods you enjoy, take medications and visit your doctor and dentist, and find ways to move your body regularly. 

…And for teens and children, you might also:

• Respect their need for downtime after school, social events, or busy weekends.
• Teach self-advocacy phrases like “I need a break,” “I’d rather not,” or “This feels like too much right now.”
• Help them set boundaries (and learn to say no!), even with friends and family.
• Encourage their strengths, like their insight, creativity, or kindness. 
• Normalize their experience: “Nothing is wrong with you. Sometimes you just feel the world more deeply.”

When to Seek Support

High sensitivity on its own is not a mental health issue. But it can sometimes contribute to anxiety, depression, or overwhelm, especially if an individual has had a hard childhood, experienced trauma, is managing a significant life change, or feels unsupported.

Therapy can be especially supportive when working with a counselor who understands sensitivity. Approaches such as Cognitive Behavioral Therapy (CBT), Dialectical Behavioral Therapy (DBT), and Acceptance and Commitment Therapy (ACT), offered within a trauma-informed framework, give HSPs tools to better understand themselves, manage emotions, reframe unhelpful thoughts, and build resilience and confidence.

Interested in Learning More?

If you think that you or your teen might be a Highly Sensitive Person, a good next step might be to take one of the High Sensitivity assessments. You can also visit Dr. Aron’s website or review some of the references listed below. Lastly, a mental health counselor can be a resource to help you gain understanding about yourself and receive tailored support. 

Megan Vogels, MA, LPC, NCC, is a Colorado Licensed Professional Counselor and National Board Certified Counselor in private practice in Greenwood Village, CO. Megan is a member of the American Counseling Association (ACA), the Colorado Counseling Association (CCA), and the Eye Movement Desensitization and Reprocessing International Association (EMDRIA) and has over 20 years in the mental health field. Also identifying as a Highly Sensitive Person, Megan is experienced in providing counseling to HSP children, adolescents, and young adults.

References

Acevedo, B.P., Aron, E., Pospos, S., & Jessen, D. (2018). The functional highly sensitive brain: A review of the brain circuits underlying sensory processing sensitivity and seemingly related disorders. Philosophical Transactions of the Royal Society B: Biological Sciences, 373 (1744). https://doi.org/10.1098/rstb.2017.0161

Aron, E. N. (2016). The highly sensitive person: How to thrive when the world overwhelms you (First Harmony Books ed.). Harmony Books.

Morellini, L., Izzo, A., Celeghin, A., Palermo, S., & Morese, R. (2023). Sensory processing sensitivity and social pain: A hypothesis and theory. Frontiers in Human Neuroscience, 17. https://doi.org/10.3389/fnhum.2023.1135440

Noring, L. (2025). The highly sensitive teen: Using your hidden powers to balance emotions, set boundaries, and embrace who you are. New Harbinger Publications.

Pluess, M. (2015). Individual differences in environmental sensitivity. Child Development Perspectives, 9(3), 138–143. https://doi.org/10.1111/cdep.12120

Robinson, A. (2024). The highly sensitive child’s workbook: 50 fun exercises to help kids feel less overwhelmed, communicate their needs, and thrive. Z Kids.

Trå, H. V., Volden, F., & Watten, R. G. (2022). High sensitivity: Factor structure of the highly sensitive person scale and personality traits in a high and low sensitivity group: Two gender-matched studies. Nordic Psychology. Advance online publication. https://doi.org/10.1080/19012276.2022.2093778