What It Means to Be a Highly Sensitive Person (HSP) – and How It Connects to Anxiety
If you've ever been told you're “too sensitive” or wondered why certain situations feel more overwhelming to you than others, you might be a highly sensitive person (HSP), as am I. No, it’s not just in your head—there’s actual science behind it. High sensitivity is a real personality trait, and if you often find yourself feeling overstimulated, emotionally drained, or anxious in certain environments, there’s a good chance you fall into this category.
But what exactly does it mean to be highly sensitive? And how does it connect with anxiety? Let’s break it down.
What Is a Highly Sensitive Person (HSP)?
Being an HSP means your nervous system is more sensitive to stimuli. In other words, you experience the world in high definition—everything from loud noises and bright lights to the subtle emotional shifts in people around you. Psychologists Elaine Aron & Arthur Aron first coined the term highly sensitive person in the mid-1990's and researchers estimate that about 20% of the population falls into this category, meaning it’s not uncommon, but it’s also not something everyone experiences.
HSPs process information more deeply, which means their brains spend more time reflecting on experiences. This can be a great thing when it comes to creativity, empathy, and awareness. But it can also mean feeling overwhelmed more easily, especially in busy or high-stress situations.
Signs You Might Be a Highly Sensitive Person
If you're wondering whether you fit the description, here are some key traits of an HSP:
You feel everything….deeply. Whether it’s your own emotions or someone else’s, you tend to absorb feelings like a sponge. If a friend is upset, you might feel it in your own body.
You get overwhelmed in noisy or chaotic environments. Bright lights, loud crowds, or even a hectic workday can leave you mentally drained faster than others.
You notice details others miss. Whether it's a slight change in someone's tone or the way the light hits a room, you pick up on subtleties.
Criticism hits you hard. Even constructive feedback can feel personal, and you might replay it in your head for hours (or days).
You need alone time to recharge. Socializing, while enjoyable, can be exhausting. You need quiet moments to reset.
You think a lot. Deep processing means you analyze things more than the average person—whether it’s life choices, interactions, or even random thoughts.
Sound familiar? If so, you might be an HSP, and that’s not a bad thing. It can actually be your superpower because you're so attuned to other people and your environment. That said, too much of a good thing can start working against us, and the key is understanding how it impacts your life—especially when it comes to anxiety.
How Being an HSP Connects to Anxiety
While being highly sensitive isn't the same thing as having anxiety, the two often go hand in hand. Why? Because HSPs process everything deeply, which can lead to feeling overwhelmed or overstimulated.
Think about it like this: your brain is constantly scanning for subtle cues and changes in your environment. That means you're more likely to pick up on potential stressors—whether it’s a tense conversation at work or a chaotic social event. Over time, this can build up and trigger anxious feelings.
Studies have shown that HSPs tend to have stronger emotional reactions to stressful events. They also release more cortisol (the stress hormone) when faced with challenges, making them more prone to anxiety-related symptoms like overthinking, restlessness, and physical tension.
Some common anxiety-related experiences for HSPs include:
Overanalyzing social situations. You might replay conversations in your head and worry about how you came across.
Feeling easily overwhelmed by change. Unexpected plans or disruptions can throw you off balance quickly.
Avoiding conflict. Because you feel emotions so strongly, you might go out of your way to avoid disagreements, even when you need to speak up.
Experiencing sensory overload. Crowded spaces, loud noises, or too much happening at once can trigger stress responses.
The good news is that understanding the connection between sensitivity and anxiety means you can take steps to manage it better.
How to Manage Anxiety as an HSP
If you're an HSP who struggles with anxiety, you're not alone—and there are ways to create a lifestyle that works for you. Here are some strategies that can help:
Set boundaries and stick to them. Learn to say no when you need to. It’s okay to protect your energy. If social events or work commitments leave you feeling drained, it’s important to prioritize downtime. Just don't become a hermit.
Create a calm environment. Having a quiet, cozy space where you can decompress is crucial. Whether it’s a corner of your home or even just noise-canceling headphones at work, find what helps you reset.
Practice mindfulness. Techniques like deep breathing, meditation, or even slow walks in nature can help calm your nervous system and keep anxiety at bay.
Get comfortable with self-soothing. Find things that make your nervous system feel safe and grounded—whether it's listening to calming music, journaling, or using sensory-friendly items like weighted blankets.
Limit exposure to overstimulation. Recognize what triggers you and plan accordingly. If crowded spaces make you anxious, schedule outings during quieter times or take breaks when needed.
Seek professional support. Therapy can be super helpful, especially with someone who understands high sensitivity and how it interacts with anxiety (like myself, wink wink).
The Upside of Being an HSP
While sensitivity can come with its challenges, it also comes with strengths. HSPs are often compassionate, intuitive, and deeply creative. You bring a unique perspective to the world—one that’s thoughtful and emotionally rich.
Learning to embrace your sensitivity, rather than fighting against it, can make a big difference. Instead of seeing it as a weakness, recognize it as a trait that allows you to connect deeply, think critically, and experience life in a meaningful way.
Final Thoughts
Being a highly sensitive person isn’t something that needs to be “fixed.” It’s just a different way of experiencing the world. And while it can make you more prone to anxiety, there are plenty of tools to help you manage it. So, if you’re an HSP, give yourself some grace. Understanding how your brain works is the first step in learning how to work with it—not against it.
