The Most Accurate HSP Test Yet
-Grab a pen and paper and let’s find out if you’re a highly sensitive person…
About The New HSP Test
Elaine Aron, who first identified the trait of high sensitivity in the 1990’s, has recently released an updated HSP self-test for adults (it can also be used with teens).
This new version has been through extensive research and testing, making it a more precise tool for self-assessment.
The Rating Scale
You are asked to give a rating of 1-7 for each question, compared to the ‘yes, no’ answer of the old version.
The new HSP quiz now highlights six key factors that make up the trait of high sensitivity. These are:
Overstimulation
Sensitivity to experiences
Social sensitivity
Depth of processing
Emotional reactivity
Sensitivity to details
Am I a HSP? Take Elaine Aron’s New Test:
It’s really helpful to see how each of the 6 factors contribute to your overall sensitivity, which is why I’ve divided the quiz clearly into these subsections for your clarity.
In this new version of the HSP test you are asked to rate each question on a scale of 1-7.
Grab a pen and paper and let’s begin…
1= not at all, 7= extremely.
Overstimulation
1. Are you easily overwhelmed by things like bright lights, strong smells, coarse fabrics, or sirens close by?
2. Are you bothered by intense stimuli, like loud noises or chaotic scenes?
3. Do you become unpleasantly aroused when a lot is going on around you?
(Please give a rating from 1-7 for all 18 questions)
Sensitivity to Experiences
4. Do you notice and enjoy delicate or fine scents, tastes, sounds, works of art?
5. Do you tend to get deeply immersed in music?
6. Are you deeply moved by the arts or music?
Social Sensitivity
7. Do you easily recognise what others are feeling?
8. Are you good at anticipating how someone may feel about a situation?
9. Do other people tell you that you are good at understanding what they are feeling or thinking?
Depth of Processing
10. Do you tend to reflect on things deeply?
11. Do you find yourself thinking about philosophical questions?
12. Do you like deep conversations?
Emotional Reactivity
13. Are you easily affected by feedback (both negative and positive)?
14. Are you easily affected by the mood of people around you?
15. Do you generally react strongly to your experiences, whether you show it or not?
Sensitivity to Details
16. Do you notice when things have been moved around?
17. Do you seem to notice changes in the weather more than others do?
18. Do you tend to notice subtle signs of changing seasons (winter/ spring etc.)?
Download the original version of the new HSP test here in PDF form.
Instructions to Calculate the Results
To get your sensitivity score, add up your total score from all 18 responses and divide this by 18. This essentially gives you an average.
An average score of greater than 5 indicates that you are very likely to be highly sensitive.
Individual scores can of course vary to some extent depending on gender, age, cultural background and other characteristics. So naturally some people will fit it clearly, while others feel unsure.
What If It Is Borderline Or You’re Just Not Sure If You Are HSP?
My top tip is to try one of the childhood HSP tests as well if you’re unsure- and if you have parents you can ask, go through it with them to draw on their memories.
Often, sensitivity is clearest when we look back at how we were in childhood, before life taught us to adapt or mask.
This Isn’t About Fragility: Why It’s Time to ‘Own It’ and Make the Call
From both my professional and personal experience, the deep processing is at the heart of what it means to be highly sensitive.
The ability to process experiences, thoughts, and feelings at greater depth is what shows up very clearly in all of my highly sensitive clients.
This isn’t just about noticing details or feeling deeply - it’s about the way your brain naturally goes deeper, connecting dots, reflecting, and searching for meaning in ways others might not.
This may currently show up in your life as overthinking, perfectionism, anxiety, overwhelm, shame or a persistent sense of feeling misunderstood.
And on a more positive note it may show up as conscientiousness, empathy, innovation, creativity and strong values.
The gifts and strengths, once nurtured, are impressive and much needed in today’s world.
It’s so important to make a judgement and then own it, because with the right understanding your depth can become your greatest asset.
This isn’t about fragility, it’s about susceptibility and responsivity- to emotion, to the environment, to nuance and to the depth others often overlook.
So if you’re borderline, my advice is that if much of this feels like a fit, then it is reasonable to self-identify as resonating with the highly sensitive trait.
It’s not a diagnosis, it’s an empowering lens…
Through this you can see, explain and understand yourself more fully.
Because we don’t all experience the world in the same way- which is a hugely neglected reality.
This is an extremely important area of individual difference that can bring a life-altering sense of validation and ‘belonging’.
It certainly did for me- and now I see it transforming so many of my clients’ lives too.
So if you’re new to discovering that you’re a highly sensitive person, welcome to the club 💛
You are most certainly in good company and I wholeheartedly hope this marks the beginning of a beautiful new chapter in your life’s journey.
If you’d like to explore any of this with an experienced professional, I’d love to hear from you.
I’m Sarah Weaver and helping others thrive as an HSP is my genius zone. Contact me here.