Could You Be a Highly Sensitive Person?

Welcome, Sensitive Soul

If you’ve ever felt like you’re too much or too sensitive for the world, for other people, or in your experience of life, this quiz is for you.

This short, research-informed self-assessment can help you understand whether you have the trait of High Sensitivity — something about 1 in 5 people are born with. It's not a flaw. It’s a way your brain and nervous system are wired — and it changes how you process the world, relate to others, and take care of yourself.

Do You Recognize Yourself Here?

• Feel overwhelmed by loud spaces or strong smells?

• Pick up on people’s moods — even when they’re trying to hide them?

• Need more rest, quiet, or space than your friends seem to?

• Get told you’re “too sensitive” (or secretly worry they’re right)?

You might be a Highly Sensitive Person (HSP). And you’re in good company.

How to Take the Quiz

Read each statement and rate how true it feels for you:

1 = Not at all true
2 = Slightly true
3 = Moderately true
4 = Very true

You can jot your answers down or simply reflect. There’s no pressure — just gentle self-discovery.

🧠 Your Sensory World

• I am easily overwhelmed by strong sensory input (bright lights, loud sounds, rough textures).

• I notice subtle changes in my environment that others miss.

• I need to find a quiet place during busy days to find relief from stimulation.

• Things like strong smells, new or spicy foods, and feeling a little too warm or a little too cold can be very distracting or overwhelming for me.

💓 Your Heart’s Depth

• I feel emotions more deeply than most people seem to.

• I get overwhelmed when there’s a lot going on emotionally around me.

• Other people’s moods affect me strongly.

• I cry easily during movies or when witnessing others’ pain.

🌌 Your Inner Landscape

• I think deeply about things and consider many possibilities before making decisions.

• I notice connections and patterns that others often miss.

• I need time to process experiences before I can fully understand what they mean to me.

• I have rich, complex inner experiences, imagination, and thoughts.

🤝 Your Presence with Others

• I tend to take things (comments, situations) personally and to heart.

• I perform better when not being watched or evaluated.

• When I make a mistake (even a small one) does it really stresses me out.

• I startle easily when surprised.

🔋 Your Rhythm + Reserves

• I need more time to recharge than others seem to.

• I feel drained after social gatherings, even enjoyable ones.

• I have difficulty saying no when others ask for help.

• I often put others’ needs before my own.

🌟 Optional: Your Outgoing Sensitivity

Some Highly Sensitive People are also extroverts — yes, really. You can be social, expressive, and energized by connection and still feel life deeply. If you identify as an extrovert, you might reflect on these optional questions:

• I thrive on meaningful social interactions but feel depleted afterward.

• I enjoy being around people, yet need solitude to process what I experienced.

• I often feel torn between wanting to connect and needing space.

• I’m passionate, expressive, and empathic — and I sometimes get overwhelmed by my own enthusiasm.

📊 Understanding Your Score

Add up your points from the main quiz (maximum is 80). If you answered the optional extrovert section, you can calculate that separately.

60–80: You’re very likely an HSP. Your nervous system is wired to feel, sense, and process deeply. This explains a lot — and it’s not a flaw. It’s a gift.

45–59: You likely have many HSP characteristics. Sensitivity might show up more strongly in some areas than others. That’s beautifully human.

30–44: You may relate to some HSP qualities. Life experience can also shape how we feel and respond — trust what resonates.

20–29: You’re probably not an HSP — but you may still have a gentle, empathic way of relating. Sensitivity is a spectrum.

If you scored highly in the extroverted section, know that being a social and expressive HSP is real. Your wiring is just as valid — and your needs just as worthy of care.

This quiz is inspired by the original Highly Sensitive Person Scale developed by Dr. Elaine Aron. It is not a diagnostic tool, but rather a resource for gentle self-reflection and insight.

🌷 A Loving Next Step

If this quiz sparked recognition, relief, or curiosity — you’re not alone. I’d be honored to help you explore what it means to thrive as an HSP.

For years you've most likely been trying to manage your sensitivity instead of working WITH it.

People have probably been told you to "toughen up" or "not be so sensitive." But your brain is literally wired differently than 80% of people. Trying to be less sensitive is like a left-handed person trying to be right-handed - exhausting and unnatural.

Here's what works instead:

• Understanding your unique nervous system needs

• Creating environments that support your sensitivity

• Using your depth of processing as a superpower

Want to learn how? Click here to sign up for my free mini course - The Sensitivity Shift