Highly sensitive people: Hypersensitivity test and how to manage it

Nodding along? Then you’re probably one of the highly sensitive people. We’ll show you how to work with high sensitivity and how to embrace the immense power it holds.

What is high sensitivity (hypersensitivity)? Here are the main signs

High sensitivity is neither a disorder nor an illness. It’s a trait of your personality caused by a more sensitive nervous system. So no, there’s nothing wrong with you, and you’re definitely not alone in this. It’s a bit like being a different kind, you just experience things differently than most people.

Around 20% of people are highly sensitive, which means one in five people you pass on the street. Even animals across all species experience similar feelings – just to point out, it’s really not that unusual.

So how exactly does high sensitivity manifest? Research psychologist Elaine Aron has identified four main traits of hypersensitivity in her studies:

1. Deep processing of information. You often think through things in great detail – carefully weighing every decision, replaying situations in your mind, and considering what you can learn from them. You spot connections where others might not.
2. Easy sensory overload. You intensely perceive sensory stimuli, and loud noises, flashing lights, or crowds of people can quickly drain you. The scratchy label of your t-shirt or the strong perfume of a woman on the bus might cause discomfort.
3. Strong emotional reactions and empathy. Sad news from around the world can deeply affect you, even if you don’t know the victims personally. A small conflict with a loved one can throw you off for the whole day. You also find yourself regularly crying during sad movies.
4. Frequent feelings of overwhelm. After a long day or a lot of social interactions, you feel overloaded and exhausted. You struggle with stressful situations or multitasking and tend to avoid them. You need more frequent breaks in a calm environment.

You might already suspect that high sensitivity is your thing, but let’s make sure with our quick test.

HYPERSENSITIVITY TEST: Are you highly sensitive? Let’s find out!

This standardized test will tell you if you are a highly sensitive person. It consists of 18 simple questions that you just have to answer honestly. It will take you just a few minutes.

High sensitivity is not a flaw. There’s no such thing as being overly sensitive

High sensitivity is simply a different setting of your nervous system – it's an evolutionary strategy for survival. You observe before you act. You notice things in depth. You see more than others.

There’s no such thing as being overly sensitive.  Any comments about being overly sensitive or crybabies reflect the person saying them – not you. Often, it’s their issue being mirrored in you. Or, as Czech psychiatrist Radkin Honzák puts it: “A collision with an idiot is always challenging.”

This setting in society is harder for men to cope with

"Act like a man." "Men should be tough and strong." Men are constantly pushed into the box of being strong, where they’re not allowed to be sensitive, even though women often wish for more sensitivity.

High sensitivity appears in men just as often as in women – but men rarely admit it. Often, not even to themselves, much like women who have more masculine energy and operate in a "I must handle everything" mindset.

Repressed emotions, which we lock away inside ourselves in the basement of our minds in this setting, often begin to manifest as psychosomatic issues, such as various illnesses, digestive problems, extreme fatigue, emotional flatness, or, on the other hand, emotional outbursts. Being empathetic and sensitive is, in fact, an amazing and attractive trait. Don’t let anyone convince you otherwise.

"How to get rid of hypersensitivity?" Instead, ask how to work with it

We know how challenging it can be when you easily feel overwhelmed. Everyday tasks might be harder for you, but others don’t take that into account – the constant pressure to perform and be productive leaves you with little space to breathe freely.

Naturally, you might ask how to get rid of it. But instead, ask how to work with it. You won’t get rid of this setting, but sensitivity doesn’t only bring negatives. It also carries many beautiful and positive things:

• You are exceptionally empathetic, making you amazing partners, friends, and colleagues.
• You are able to experience deep happiness, and you feel joy and emotion intensely.
• You’re creative, you enjoy creating beautiful things, and you can unwind while doing it.
• You have a rich inner world – it’s your sanctuary, where you can just be and think.
• You feel a strong connection with nature, finding joy in small things like a walk in the forest.
• You listen to yourself better, guiding yourself toward a fulfilled life.
• You live life more fully. You experience it intensely and deeply, cherishing every moment.
• You are loyal, compassionate, and observant. That’s a beautiful trait. The world needs people like you.

Did we just awaken a bit more self-love in you? If you're still struggling with it, read our article on how to truly love yourself. It's time to turn all that love you feel for others inward, towards yourself.

9 tips on how to work with hypersensitivity (HSP)

Hypersensitivity doesn’t have to be a burden. If you get to know yourself better and learn how to work with it, you can turn high sensitivity to your advantage. Our therapists recommend the following steps:

1. Try changing your inner dialogue

Instead of saying "I am overly sensitive," try saying "I am more perceptive than most people because I have a more sensitive nervous system. There’s nothing wrong with that – in fact, I can use it to my advantage and enjoy it."

2. Practice self-love

Self-love and self-respect can be learned. You won’t see your sensitivity as something negative, but rather as a space for growth. Here, you can read our practical guide on how to love yourself.

3. Try to learn how to say "no”

You would love to split yourself in half for others, which is an incredible trait, but only until it starts harming you. Setting boundaries doesn’t mean you’re a bad person. You can still be just as kind, but also take care of yourself. THAT is the true path to happiness.

If you’re struggling with this, our article on people-pleasing can help.

4. Learn to recognize your triggers

Notice in which situations you feel most overwhelmed. Is it crowds, noisy places, a horror movie, or maybe the hateful comment section on Facebook? For the sake of your mental health, you can limit these situations. Anything that drains your energy, leaves you feeling exhausted and wanting to lie down or run for a coffee – that’s a trigger.

5. Listen to your body

Your body is constantly telling you what it needs. You just need to learn to notice and listen to what it’s saying. When you feel hungry, thirsty, tired, pain, resistance, or anything else that can be felt on a physical level – respond to it if possible. When I feel hungry, it’s time to have at least a little something. When I feel like I’m coming down with something, it’s time to slow down and take a moment to stop. Your body is always communicating its needs, so give it what it asks for and don’t overwhelm yourself more than you already are.

6. Plan time for recharging

Try to consciously plan a moment of peace every day – just you, with headphones on or in nature. Close your eyes and recharge your energy. Your nervous system will calm down, and you’ll feel relief.

7. When overwhelmed, focus on your breath and body

When it all becomes too much, try these methods: focus on deep, slow breaths into your belly. Ground yourself – lean against a wall or place your palms on the ground. You can simply stand up and notice the ground beneath your feet, feeling what your soles are touching... Focus on what you can hear around you, what you can feel, what you can see, and name these things out loud. You can also explore meditation techniques.

8. Try to surround yourself with people who don’t drain you

The healthiest environment is where you don’t have to defend yourself, where you don’t have to explain anything, and where you don’t need to adapt. Even just one person who supports you and loves you exactly as you are is incredibly important.

Do you have such a relationship in your life? If so, enjoy it fully and allow yourself to draw energy from it. It’s a big gift. People who drain you and bring nothing to your life are worth gradually removing from it. It’s not always possible, but if it is, do yourself that kindness and stop meeting for coffee with that friend you only see because she reached out and you feel bad saying no.

9. Consider therapy

You don’t have to go through this alone. Therapy is not a sign of weakness, but a safe space where you can better understand your thoughts, discover new meaningful connections, and work with your therapist to find a path to a calmer life. Choose a therapist who suits you the most.

Highly sensitive people and relationships: How to build a fulfilling relationship?

As an emotionally sensitive person, you experience relationships intensely. You might fall in love easily, feeling deep love and connection. However, it can also be challenging – especially if your partner isn’t as sensitive as you are. Conflicts affect you strongly, and you need reassurance and a sense of safety.

1. Try to communicate openly. If you need more affection or deeper conversations, try to explain this to your partner openly. They might not even realize it’s bothering you. Talk about your sensitivity before any unnecessary misunderstandings occur.
2. Work on self-love, take care of your relationship with yourself. This includes setting healthy boundaries, saying no, or asking for space to sort out your thoughts.
3. Give yourself time to process arguments and intense situations. You can say something like, “I want to talk about this, but later. I need time to think it through.”

If you want to improve and build a healthy relationship, read our 5 rules for a successful relationship.

Jobs for highly sensitive people: What career is made for you?

A fast-paced and chaotic work environment can really throw you off. For highly sensitive people, such a job feels like hell on earth. While there’s no career where you’ll never feel overwhelmed 100% of the time, there are plenty of options that at least come close. Does one of them catch your interest?

• Independent work in a calm environment, e.g., craftsman, programmer, librarian.
• Analytical work, e.g., financial or data analyst, SEO specialist, proofreader.
• Creative work, e.g., illustrator, designer, copywriter, fashion designer, photographer.
• Home office jobs, e.g., online tutor, virtual assistant, social media manager.
• Helping professions, e.g., therapist, teacher, or assistant in a senior care facility.
• Scientific research, e.g., humanities or natural science researcher, research assistant.
• Work with a deeper meaning, e.g., in a nonprofit organization, environmental protection, or at an animal shelter.

In general, the ideal career for you is one where you can fully utilize your empathy and creativity, without being overwhelmed by stressful and chaotic situations or a conflict-driven environment. You need a job that fulfills and excites you, not one that drains the life out of you.

Don’t go through it alone

There’s no such thing as a “small” or “insignificant” topic in therapy. You might have been living with your hypersensitivity for so long that you've become used to it and feel it doesn’t deserve your therapist’s attention. But that’s not true. A therapist can help you uncover various connections, and together, you’ll find a path to a calmer, happier life in alignment with your sensitivity.

At Hedepy, among many verified psychotherapists, you’ll surely find the right one for you. To make it easier, we’ll recommend the most suitable therapist based on a 5-minute test. Your first session could be in just a few days.