There’s no official diagnostic test like there is for ADHD or autism, but there are recognizable signs. Here’s a short checklist—take your time to go through it and see what resonates with you:
Do you recognize yourself in these?
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You need time to recover after social events or busy environments
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Bright lights, loud noises, or crowded spaces easily overwhelm you
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You notice small details others miss (like facial expressions, atmosphere, background sounds)
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You get emotional from music, art, or movies
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You can sense when someone’s not being genuine, even if their words say otherwise
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You often reflect deeply on life, decisions, and emotions
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You feel tense or irritable when too much is happening at once
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You sometimes feel different or misunderstood
If many of these sound familiar, there’s a good chance you’re highly sensitive. You can also take the extended test by Elaine Aron, the researcher who introduced the concept of HSP.
How to manage high sensitivity
It’s all about learning how to protect your energy and turn your sensitivity into a strength, rather than something that drains you.
Practical tips:
Know yourself
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Learn your triggers: what energizes you, and what drains you?
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Recognize early signs of overstimulation (like headaches, irritability, or fatigue)
Schedule recovery time
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Quiet time, nature, solitude, meditation, journaling—whatever fits you
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After social or hectic days, give yourself space to recharge
Say “no” without guilt
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Setting boundaries isn’t selfish—it’s essential self-care
Limit overstimulation when you can
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Reduce screen time, social media, bright lights, and multitasking
Soften your inner critic
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HSPs are often perfectionists or hard on themselves. Be kind to you. Allow yourself rest, mistakes, and growth time.
Use your sensitivity as a strength
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Your empathy, intuition, and deep insight are incredibly valuable.
Many HSPs thrive as coaches, therapists, artists, leaders, or deep listeners.
High sensitivity isn’t something you need to “fix”—it’s something to understand and honor. When embraced, it becomes one of your greatest gifts.
With love, Gulschen