If you’ve ever heard that you’re “too sensitive,” “too emotional,” or that you “need to toughen up,” you’re not alone.
For Highly Sensitive People (HSPs), life often feels like everything is turned up emotionally, physically, and energetically.
Crowded places, bright lights, loud noises, or even the news can be draining and overwhelming.
However, this sensitivity also means you can notice beauty and subtlety that others may overlook. By appreciating the delicate nuances of your environment, you add a layer of richness to your experiences.
But before we dive deeper, there’s a question that’s getting more attention these days.
Is high sensitivity a form of neurodivergence?
In recent years, as the term “neurodivergent” has gained more widespread understanding, many individuals with sensitive needs have begun to wonder where they fit in.
They ask:
- Does being an HSP mean my brain is wired differently?
- Am I part of the neurodivergent community?
- Or is high sensitivity something else entirely?
To answer these questions, let’s explore what high sensitivity really means, how it overlaps and differs from neurodivergence, and how understanding this can help you embrace your sensitivity.
What Does “Neurodivergence” Actually Mean?
Before we look at whether high sensitivity is a type of neurodivergence, let’s start with the basics.
Understanding what neurodivergence means sets the stage for exploring how high sensitivity fits into this concept.
Defining Neurodivergence
Neurodivergence means differences in how the brain works and processes information compared to what’s considered “neurotypical.”Simply put, some people’s brains are wired differently, and this can affect how they think, learn, feel, and interact with the world.
Common forms of neurodivergence include:
- Autism spectrum disorder (ASD)
- ADHD (Attention-Deficit/Hyperactivity Disorder)
- Dyslexia
- Dyspraxia
- Tourette’s syndrome
- Schizophrenia
The neurodiversity movement, a term coined by sociologist Judy Singer in the 1990s, advocates for the idea that neurological differences are natural variations in individuals, rather than deficits or disorders.
It’s about recognizing brain diversity, just as we do with cultural, personality, or physical traits.
So, neurodivergence is not about “normal vs. abnormal.” It’s about different kinds of normal.
On a personal note, I simply have the HSP Trait, and I’ve noticed over time that experiences I’ve shared with individuals with conditions like autism and schizophrenia have allowed me to connect with them in a way others can’t. Some of these individuals were gifted.
By simply being patient and accepting, I was able to act as a bridge or interpreter, noticing, acknowledging, encouraging, and appreciating their gifts.
Now that we’ve introduced neurodivergence, let’s turn to high sensitivity, also known as Sensory Processing Sensitivity (SPS), to set up a clear comparison between the two concepts.
High sensitivity is also called Sensory Processing Sensitivity (SPS).
The Science Behind High Sensitivity
Dr. Elaine Aron, a psychologist and researcher, first introduced the idea of the Highly Sensitive Person (HSP) in the 1990s. Her research found that about 15 to 20 percent of people have a nervous system that is more sensitive to sensory and emotional input. 
- Notice subtle details others might miss.
- Feel emotions deeply and empathetically.
- They can be more easily overstimulated by noise, light, or crowds.
- Need more downtime to recharge.
- Reflect deeply before making decisions.
Dr. Aron’s studies showed that this trait is innate, heritable, and biologically based.
Brain imaging research has found that individuals with HSPs tend to exhibit greater activation in areas associated with empathy, creativity, awareness, and emotional processing.
It’s not a disorder; it’s a temperament type.
How High Sensitivity Shows Up in Everyday Life
If you identify as highly sensitive, you might find yourself:
- Crying easily during movies, music, or touching moments.
- Feeling drained after social gatherings or noisy environments.
- You need more alone time than your friends.
- Feeling highly attuned to other people’s moods.
- Being deeply affected by criticism or conflict.
It’s not a weakness. It’s about a nervous system that takes in more information—both positive and negative.
This deep way of processing can be a strength in supportive environments, but it can also feel overwhelming if things around you are chaotic or stressful.
When you feel overwhelmed, try a simple grounding technique, such as deep breathing.
For example, inhale slowly for a count of four, hold your breath for four counts, and then exhale for four counts.
Repeat this process a few times to help calm your nervous system.
Another self-soothing technique is to carry a small, comforting object with you, such as a smooth stone or a piece of fabric, to touch when you need to regain focus.
High Sensitivity and Neurodivergence: The Overlap
Here’s where things get interesting: high sensitivity and neurodivergence can appear similar on the surface because both often involve heightened sensory experiences and profound emotional responses.
However, high sensitivity (as seen in HSPs) is identified as a temperament trait, primarily involving deeper sensory and emotional processing.
In contrast, neurodivergence describes broader neurological differences, including conditions such as autism or ADHD, which encompass additional developmental, executive function, and social communication differences.
The roots and daily impact of high sensitivity and neurodivergence are therefore quite distinct, even if the experiences sometimes overlap.
Let’s look at where they intersect and where they differ.
1. Sensory Sensitivity
Both HSPs and many neurodivergent people experience sensory sensitivity.
For example: 
- People with autism or ADHD often have heightened or lowered sensory responses.
- HSPs have strong reactions to sensory input.
The difference lies in the underlying mechanisms and context.
In autism or ADHD, sensory processing differences are part of a broader neurodevelopmental profile that affects social communication, executive function, and more.
For HSPs, sensory sensitivity is an inherent aspect of their temperament, rather than a symptom of a broader neurodevelopmental profile, as is often the case with neurodivergent conditions.
Neurodivergent profiles, such as autism or ADHD, combine sensory differences with other areas of neurodevelopmental variation, like executive functioning or social communication.
In contrast, high sensitivity focuses mainly on the depth of sensory and emotional processing and is not viewed as a dysfunction.
2. Emotional Responsiveness
HSPs are often emotionally reactive and empathetic, while many forms of neurodivergence also involve emotional dysregulation or intensity.
For example, people with ADHD can feel emotions very strongly (a phenomenon called emotional hyperarousal), and autistic individuals may also have deep empathy or emotional sensitivity, though it might show up in different ways.
Again, high sensitivity involves deep sensory and emotional processing as part of a temperament, rather than as a result of broader neurodevelopmental differences that characterize classic neurodivergent conditions, such as ADHD or autism spectrum disorder.
The experience for HSPs is defined primarily by the depth of processing, rather than the broader range of challenges associated with neurodivergence.
3. Overstimulation and Shutdowns
Sound familiar?
Many HSPs experience “overstimulation” when they’ve had too much sensory or emotional input. Similarly, autistic individuals might experience sensory overload that can lead to shutdowns or meltdowns.
While the experiences can feel similar, their origins differ:- In autism, sensory overload is a core part of how the brain processes information.
- In HSPs, overstimulation results from deep processing combined with a more reactive stress response; however, it is not part of a wider neurodevelopmental difference, as it is for individuals with autism.
Still, the coping tools, such as creating calm environments and making time for rest each day, can be very similar.
4. Social Sensitivity
Many HSPs describe themselves as overly empathetic.
They pick up on micro-expressions, tone shifts, or emotional undercurrents that others miss.
In neurodivergent communities, social experiences vary widely—some people find social interactions confusing or draining, while others are hyper-aware of emotional cues.
Both groups may struggle with social burnout, masking, or people-pleasing, especially when attempting to fit into environments that don’t accommodate their sensitivities.
After exploring points of overlap, it’s time to address a central question that many HSPs consider: Is high sensitivity a form of neurodivergence?
Here’s the short answer: Not officially.
High sensitivity, also known as Sensory Processing Sensitivity, is not classified in psychology or neuroscience as a neurodivergent condition, such as autism, ADHD, or dyslexia.
The differences lie in scope: high sensitivity is considered a trait that affects sensory and emotional depth, whereas neurodivergent conditions involve broader neurological differences.
It’s considered a typical, naturally occurring trait—a genetic variation affecting how some people process information and emotions, without the broader neurodevelopmental differences seen in neurodivergence.
However, the longer answer is more nuanced.
Many experts argue that high sensitivity meets some of the conceptual criteria for neurodivergence because:
- It involves a brain that functions differently from the majority of brains.
- It influences how individuals experience, process, and respond to the world.
- It’s a stable, biological trait, not a learned behavior.
So, while high sensitivity is not formally categorized as neurodivergence, it can be considered part of neurodiversity—a legitimate and natural variation in how human brains process sensory and emotional information.
Why the Distinction Matters (and Why It Doesn’t)
Instead of only reflecting, take one concrete action today to support your high sensitivity. 
Identify a change—big or small—that could make your environment or routine more comfortable, and commit to implementing it this week.
Still, for many HSPs, knowing whether they’re “neurodivergent” can shape how they relate to themselves and others.
Why It Matters
- Self-Validation: If you’ve spent your life feeling “different,” understanding the biology behind your sensitivity can be deeply affirming.
- Access to Support: Identifying with neurodiversity can help you find community and resources for managing overstimulation, anxiety, or burnout.
- Reducing Stigma: Viewing sensitivity as a natural difference challenges the old idea that being “too sensitive” is a flaw.
Why It Might Not Matter
- Whether we refer to it as neurodivergence or not, the lived experience of high sensitivity remains the same.
- Commit today: Set a reminder to regularly assess your needs, make one environmental change that supports your sensitivity, and take one step toward self-awareness and self-care by the end of the week.
The Neuroscience of High Sensitivity
Let’s take a closer look at what research tells us about the HSP brain.
Functional MRI studies have shown that HSPs display:
- Increased activity in the insula, the region that integrates emotional and sensory information.
- Heightened activation in the mirror neuron system is associated with empathy and understanding others’ emotions.
- Stronger responses in the prefrontal cortex, which is responsible for attention and planning.
These patterns show that HSPs’ brains process information more deeply, especially when it comes to emotional and social cues.
You might take longer to make decisions, replay conversations in your mind, or feel emotionally saturated after social events—not because something’s wrong with you, but because your brain is doing more behind the scenes.
The Evolutionary Purpose of Sensitivity
Here’s something fascinating: high sensitivity likely evolved as a survival advantage.Dr. Aron and other researchers believe that having a minority of “highly sensitive” individuals in a population benefits the group as a whole.
These individuals notice subtle dangers, sense shifts in group dynamics, and pick up on environmental changes before others do.
In evolutionary terms, HSPs were probably the early warning system. They were the ones who said, “Wait, something feels off,” or “We should take a different path.”
So, while modern society might undervalue sensitivity, it’s actually a deeply adaptive trait that helped humans survive.
The Challenges of Being a Highly Sensitive Person
Of course, what was once an advantage in small communities can be overwhelming in our fast-paced, noisy modern world.
Common Struggles HSPs Face
- Sensory overload from constant stimulation.
- Emotional exhaustion from noticing the feelings of others.
- Perfectionism and overthinking.
- Difficulty setting boundaries.
- Remember, your sensitivity is a strength.
Take the next step: advocate for your needs, seek supportive environments, and connect with others who share your experience.
Explore online or local HSP communities and support groups to find understanding and connection. Embrace your nature and begin exploring new ways to honor and harness your sensitivity today.
When you see your sensitivity as a trait, not a flaw, you can start to shape your life around it instead of fighting against it.
Thriving as a Highly Sensitive (and Possibly Neurodivergent) Person
Whether or not you consider yourself neurodivergent, what truly matters is learning how to honor your sensitivity.
Here are a few ways to start:
1. Build a Low-Stimulation Environment
Create spaces that feel calm and soothing. Soft lighting, gentle sounds, and minimal clutter can go a long way in creating a serene atmosphere.
2. Protect Your Energy
Plan downtime after social events, work meetings, or days with lots of sensory input. You don’t have to earn rest; it’s essential for your nervous system.
3. Set Clear Boundaries
It’s okay to say no, to step back, or to choose quiet instead of chaos. Boundaries aren’t selfish; they’re a way to nurture yourself.
4. Connect with Other Sensitive or Neurodivergent People
Community is powerful. Being around people who understand your depth and intensity can be incredibly healing.
5. Reframe Sensitivity as Strength
Your sensitivity helps you be creative, empathetic, intuitive, and insightful. These are strengths in a world that truly needs more compassion.
High Sensitivity in the Neurodiversity Movement
The neurodiversity movement is growing, and many HSPs feel a sense of belonging there. Even though high sensitivity isn’t officially seen as neurodivergence, it shares the same core message:
Different brains are valuable. Difference is not deficiency.
When we view sensitivity as part of the broader neurodiversity spectrum, we can shift from treating it as a problem to embracing it as a unique aspect of our diversity.
Imagine if sensitivity were seen not as fragility, but as depth.
Not as weakness, but as wisdom.
Not as overreaction, but as attunement.
That’s the future many HSPs and neurodiversity advocates are working toward.
Frequently Asked Questions (FAQ)
1. Is being highly sensitive the same as having autism or ADHD?
No. While there may be some overlapping traits, such as sensory sensitivity or emotional intensity, high sensitivity is a personality trait, not a neurodevelopmental condition. You can be an HSP without being autistic or having ADHD, and the reverse is also true.
2. Can you be both highly sensitive and neurodivergent?
Absolutely! Many people identify as both. For example, someone with autism or ADHD can also have high sensory processing sensitivity.
The two can exist together and may even make each other’s effects stronger.
Dr. Elaine Aron’s Highly Sensitive Person Test is a good place to start.
If you relate to most of the statements, such as feeling easily overwhelmed or deeply moved by art, you’re likely an HSP.
To deepen your self-awareness, consider keeping a journal of your experiences and the triggers that prompt them.
This practice can help you track patterns over time, offering insights into how your sensitivity influences your daily life and interactions.
4. Is high sensitivity something that needs to be treated?
No. High sensitivity isn’t a disorder or pathology.
It’s a normal variation in human temperament.
What’s important is learning how to manage overstimulation and self-care in a world that often feels too loud.
5. Can HSPs thrive in a non-sensitive world?
Absolutely.
Once you understand your needs, you can build a life that supports your sensitivity by choosing work, relationships, and environments that fit your natural rhythm.
Final Thoughts: Embracing Your Sensitivity as a Superpower
Whether or not high sensitivity is officially seen as neurodivergence, one thing is clear: it’s a valid and powerful way to be human. 
Your sensitivity lets you experience life with great richness.
You notice beauty others might miss, connect deeply, care strongly, and bring empathy to places that need it.
You don’t have to fit into a narrow idea of what’s “normal.”
You just need to understand and respect your own way of being.
You just need to understand and respect your own way of being.
So maybe the real question isn’t whether high sensitivity is a form of neurodivergence.
Maybe it’s this: How can we be thankful for and celebrate every kind of brain, including yours?
As the creator of the HSP World Mastery Program, Rayne Dowell writes to empower Highly Sensitive People to see their sensitivity as a unique form of intelligence and connection. Through her work, she explores the overlap between high sensitivity and neurodivergence, inviting readers to celebrate the beauty of diverse minds.
