The Highly Sensitive Person: 8 Ways to Protect Your Mental Health

What is a highly sensitive person?

Have you ever felt like you experience emotions more intensely than others? If you often feel overwhelmed by your surroundings, deeply affected by others’ feelings or notice subtleties that others miss, you might be a highly sensitive person (HSP). And you’re not alone — about 15-20% of people share this trait ^[1].

Being an HSP can turn everyday moments into profoundly rich experiences. However, because highly sensitive people process emotions and stimuli more deeply, they can also be more vulnerable to anxiety, depression and other mental health issues. While being an HSP is not a formal medical diagnosis, it is a well-recognized and researched trait.

Let’s explore what it means to be an HSP, how high sensitivity can impact mental health and eight tips to help you or your loved one manage it most effectively.

Highly sensitive people and sensory processing sensitivity

Being an HSP means having an innate personality trait known as sensory-processing sensitivity (SPS), a concept first described by psychologist Elaine Aron in 1996 ^[2]. 

People with high SPS are more responsive and emotionally sensitive to external and internal stimuli. According to Dr. Aron, being an HSP is considered part of a person’s temperament — something biologically determined and present early in life.

As mentioned earlier, HSP is not an official diagnosis. However, it is recognized as a form of neurodivergence. This means individuals with this sensory sensitivity process and respond to information differently than others.

[quote box] “Aron’s research suggests that the brain of an HSP actually works a little bit differently, making highly sensitive people more affected by environmental factors like   disagreements among family or friends, a workplace that is fast-paced or living in a highly populated area,” explains Katie Bendel, LCSW, national family outreach manager at Eating Recovery Center and Pathlight Mood & Anxiety Center (ERC Pathlight).

This heightened awareness can be both a strength and a challenge. HSP qualities can enrich life’s experiences while sometimes making it harder to navigate a world that often feels too stimulating. 

For example, an HSP might feel overwhelmed by bright lights, strong smells and loud noises – but be deeply moved by delicate sounds, subtle flavors or fine works of art.

How can you tell if you’re a highly sensitive person?

If you’re wondering whether you are an HSP, Dr. Aron’s self-test is a great place to start. She developed two versions: one for adults and another to help parents determine whether their child has the trait. 

The test includes 28 HSP traits, like “I am easily overwhelmed by strong sensory input” and “Other people’s moods affect me” ^[1]. You simply check off the ones that apply to you.

While the test is a good resource, Dr. Aron says that no psychological test — including hers — should be treated as the final word. Bendel explains, “The self-test is more of an opportunity to gain awareness around your temperament and to learn how to communicate the support you might need from others.”

How does being a highly sensitive person impact mental health?

There are many misconceptions about the HSP trait and mental health. April Snow, LMFT, a researcher who worked alongside Dr. Aron, clarifies that “high sensitivity is not the same as trauma, hypersensitivity or a mental illness.” People with highly sensitive personalities process emotions and react to stimuli more intensely than others, making them more likely to experience affective disorders like depression and anxiety ^[1]. 

However, it’s important to note the positive aspects of being an HSP, too.

“Highly sensitive people are more impacted by trauma or mental health struggles, but the inverse is also true — we thrive more when we have positive support. It’s like a superpower; we can benefit greatly from even a little bit of self-care or relational support,” says Snow.

“The trait is often equated with autism or ADHD,” Snow adds, pointing out they are not the same, even though they all fall under the neurodivergent umbrella. “While there are similarities in sensory sensitivity across neurodivergent conditions, each has distinct characteristics.”

In other words, highly sensitive people are influenced by both their inherent trait and early life experiences. While negative experiences like neglect or abuse can increase an HSP’s chance of developing a mental health disorder or an eating disorder, those who grow up in supportive environments often thrive, using their sensitivity as a strength to excel in empathy and creativity.

8 mental health tips for highly sensitive people

Being highly sensitive has many advantages, but “being open and influenced by so many little data points or nuances throughout the day can also feel like a burden,” says Snow. Here are her tips to help you find balance, practice self-care and nurture your mental health.

1. Learn about the trait

It’s important to know why you’re having the experiences you’re having. Being highly sensitive is real and valid. Understanding yourself, recognizing that others share similar experiences and acknowledging your unique needs can help you navigate your sensitivity.

2. Protect your time

Make sure you have regular downtime to relax, reflect and recharge. Set aside moments to be still and quiet, as well as time to process your day and integrate your experiences. Creating boundaries around this time is important, too, so consider adding it to your self-care checklist.

3. Connect to meaning

Find activities that nourish and fulfill you, whether it’s being with your children or pets, a spiritual or religious practice, cooking, crafting, spending time outside, playing video games — you name it. Whatever it is, it doesn’t matter as long as it’s meaningful to you.

4. Take care of your nervous system

This can look different for everyone. Some people find meditation, breath work, body work (massage, acupuncture, chiropractic care) or journaling helpful. Others benefit from yoga, movement therapy or somatic practices aimed at relieving trauma through body awareness. Find what works best for you.

5. Find community with other highly sensitive people

Whether it’s starting a book club at the library or joining a local meet-up group, being around another HSP can be life-changing. Sharing experiences with someone who understands you reinforces that you’re not alone, nothing is wrong with you and your feelings are valid. Plus, connecting with others can provide support during challenging times, like managing eating disorders over the holidays.

6. Lean into your strengths

As an HSP, you’re more perceptive and intuitive and have strong long-term memory. This helps you set clear boundaries, make solid decisions and understand what’s safe for you. You’re also aware of what others need, and your rich inner world fuels creativity and lets you enjoy life’s simple pleasures — like a cup of coffee or a smile on your child’s face — more deeply.

7. Get out in nature

Being in nature can help you feel less stressed, think more clearly and improve your mood. Try to spend at least two hours a week outside. Whether you’re hiking, relaxing by the beach or walking your dog, nature can help you feel calmer and more balanced ^[3].

8. Seek professional help if necessary

If your feelings become overwhelming or your behaviors are causing pain or interfering with your quality of life, reaching out for help can make a world of difference. Experts in high sensitivity can provide coping strategies and techniques to reduce overstimulation and address any mental health concerns. Remember, you deserve support.

What behavioral health treatments are most effective for highly sensitive people?

Being an HSP is not a mental health condition and does not call for specific treatment. However, since it often overlaps with issues such as anxiety, depression and eating disorders, any necessary treatment should be tailored to each individual’s unique needs and circumstances.

“At ERC Pathlight, our expertise lies in mood, anxiety and eating disorders, and we are committed to creating personalized treatment plans based on each person’s strengths, temperament, environment and co-occurring disorders,” says Bendel.

We utilize various effective therapeutic approaches, including:

• Cognitive behavioral therapy (CBT)
• Dialectical behavior therapy (DBT)
• Acceptance and commitment therapy (ACT)

These therapies help individuals manage overwhelming emotions, disordered thoughts and any behaviors that interfere with their quality of life.

Mental health support for highly sensitive people

If you recognize the signs of an HSP and feel they are disrupting your day-to-day living, ERC Pathlight offers a unique  continuum of care model , so that you (or your loved one) get the exact support you need. Reach out today for a free assessment or call us at 866-622-5914 to learn how our personalized treatment plans can help you navigate your mental health journey. It only takes one call to get started.

More on this topic:

• Thriving as a Highly Sensitive Person [podcast]
• The 7 Signs of High-Functioning Anxiety
• What Is High-Functioning Depression?