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HSP Test

Am I HSP?

What is it?

Curious if you’re highly sensitive?

Maybe you’ve heard about high sensitivity and wondered if it also applies to you. Many people feel a sense of recognition but aren’t sure what it really means for them. That’s where these questionnaires come in. They’re not official diagnoses — but they are powerful self-reflection tools that help you understand how you process the world around you.

The Original HSP Test

The very first test was created by Dr. Elaine N. Aaron, the pioneer of HSP research. With just 23 questions, it gives you a clear view of whether you recognize yourself in the traits of a Highly Sensitive Person. It’s simple, quick, and can already bring a lot of clarity.

Take the test: answer with yes or no.

  1. I notice small details and subtle signals.
  2. I’m influenced by the moods of others.
  3. I’m quite sensitive to pain.
  4. On busy days, I need to retreat into a quiet space.
  5. I react strongly to caffeine.
  6. I get easily overwhelmed by bright lights, strong smells, rough fabrics, or sirens.
  7. I have a rich inner life.
  8. Loud noises unsettle me.
  9. I can be deeply moved by art or music.
  10. I’m conscientious.
  11. I startle easily.
  12. I feel pressured when I have too much to do in little time.
  13. I usually know how to make a room more comfortable.
  14. I get irritated when asked to do too many things at once.
  15. I try hard to avoid mistakes or forgetting things.
  16. I avoid violent movies and shows.
  17. I feel uneasy when too much is happening at once.
  18. Hunger affects my mood and focus strongly.
  19. Changes unsettle me.
  20. I notice and enjoy delicate scents, flavors, or art.
  21. Avoiding overwhelming situations is a priority for me.
  22. I get nervous when being observed or competing.
  23. As a child, I was seen as shy or sensitive.

Result:
The more yes answers, the more likely you’re highly sensitive. From around 14 “yes” answers, you’ll recognize many core HSP traits.

The Revised Test (HSPS-Revised)

Building on Aaron’s work, researchers developed a broader version with 28 questions. This version highlights the four dimensions of sensitivity:

  • Deep processing – reflecting and thinking things through.
  • Overstimulation – feeling stressed in busy or chaotic environments.
  • Emotional intensity – being deeply moved by experiences and connections.
  • Sensory sensitivity – noticing subtle details, smells, or sounds.

Take the revised test: answer with yes or no.

  1. Do you notice right away when something has been moved?
  2. Are you easily affected by feedback (positive or negative)?
  3. Do bright lights, strong smells, rough fabrics, or sirens overwhelm you?
  4. Can you easily sense what others are feeling?
  5. Do you appreciate subtle scents, tastes, sounds, or art?
  6. Are you influenced by the moods of people around you?
  7. Do you often reflect deeply on things?
  8. Can you usually sense how someone will feel in a situation?
  9. Do intense stimuli (like loud noises or chaos) unsettle you?
  10. Do you react strongly to your experiences, even if you don’t show it?
  11. Do others often tell you that you understand them well?
  12. Can you lose yourself completely in music?
  13. Do you enjoy reflecting on philosophical or life questions?
  14. Do you notice weather changes earlier than others?
  15. Do you feel tense when too much is happening at once?
  16. Are you moved deeply by art or music?
  17. Do you notice subtle seasonal changes?
  18. Do you prefer deep conversations?
  19. Does hunger affect your mood or focus strongly?
  20. Do you need downtime to recover after a lot of stimulation?
  21. Do you feel others’ sadness, even if you don’t know them well?
  22. As a child, were you told you were “too sensitive” or took things too personally?
  23. Do crowded or noisy environments make you uncomfortable?
  24. Do you tire faster in social settings than others?
  25. Do you take extra time with decisions because you weigh so many details?
  26. Do you catch small mistakes others miss?
  27. Do you avoid violent movies or news?
  28. Do you feel a deep connection with nature?

Each "yes" counts for 1 point.
So, add up the number of "yes" you've answered.

Scoring:
  • 0 – 10: Few HSP traits — sensitivity may play a small role.
  • 11 – 17: Moderately sensitive — you notice it mostly in certain situations.
  • 18 – 22: Clearly HSP — sensitivity shapes how you think, feel, and live.
  • 23 – 28: Very high sensitivity — you often feel overstimulated, but also hold deep gifts of empathy, intuition, and creativity.
Extra Insight

It’s not just about the score — it’s where you answered “yes”:

  • Mostly on overstimulation: learn to protect your energy.
  • Mostly on deep processing & emotions: your strength is reflection, empathy, and creativity.
  • Mostly on sensory sensitivity: you have a gift for detail, nuance, and beauty.

These tests don’t define you — they reveal you. They offer a mirror to better understand your unique sensitivity, and that awareness is the first step toward embracing it as your strength.

Why these tests are valuable

Whether you take the short or the comprehensive questionnaire, both help you understand yourself better. It's not so much about the label, but about the insight. Knowing you're highly sensitive allows you to manage your energy, your limits, and your strengths more consciously. And, if desired, you can take the first steps toward appropriate and professional guidance.

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