Are you an empath or a highly sensitive person?
Learn the signs of being an empath or highly sensitive person (HSP), discover where you fall on the sensitivity spectrum, and explore how healthy boundaries can help you thrive
For as far back as I can remember, I have been very attuned to other people's emotions, to the point of feeling them myself. I was often told I was too sensitive, too nice, and that I should become tougher, which was especially true during my previous career as a journalist.
Looking back now, I realize that my sensitivity was often at odds with both the job and some of the people around me. For years, I believed that meant there was something wrong with me. What I understand now is that my sensitivity was never the problem—it was simply a part of myself that wasn't always understood or valued in the environments I found myself in.
Now, instead of telling myself I need to toughen up, I honour my feelings and try to understand where they come from. When a wave of emotions washes over me, I ask myself:
Are these feelings mine, or am I picking up on someone else's emotions?
I support my empath and highly sensitive person (HSP) clients in the same way and encourage them to ask themselves these questions as well. Over time, I have learned how to distinguish between my own feelings and the feelings of others so that I can protect my energy, maintain my sense of balance, and let go of emotions that do not belong to me.
I have also learned, both through my own personal growth and my work as a therapist, that when people tell you that you are "too sensitive," it often says more about their discomfort with emotions than it does about you. It is easier for many people to criticize others than to look inward and reflect on their own feelings.
Empath vs. Highly Sensitive Person: What's the difference?
While there is overlap, not all highly sensitive people are empaths, and not all empaths identify as highly sensitive people.
Research suggests that approximately 20 percent of the population are highly sensitive people, while a much smaller percentage identify as empaths.
Highly sensitive people tend to process sensory and emotional information deeply. They often notice subtleties that others miss and may become overwhelmed by stimulation more easily than the average person.
Empaths, on the other hand, often feel and absorb the emotions of others intensely, almost as if those feelings were their own.
What Is a Highly Sensitive Person?
The term Highly Sensitive Person was coined by psychologist Dr. Elaine Aron. Being an HSP means that you process information deeply and tend to be more sensitive to your environment.
Common HSP traits include:
Being easily overwhelmed by loud noises, bright lights, or busy environments
Having a rich inner world
Feeling emotions deeply
Needing alone time to recharge
Disliking conflict
Being affected by violence in movies, television, or the news
Appreciating beauty, art, music, and nature on a profound level
Experiencing anxiety or emotional overwhelm more easily than others
What is an empath?
Being an empath means that you deeply feel the emotions of others, often in your own body. Empaths are typically highly intuitive, emotionally aware, and skilled at reading the energy and intentions of those around them.
They are often the people others turn to for support, comfort, and guidance.
These are beautiful qualities, but they can also be exhausting.
Walking into a crowded party, a shopping mall, or even a large family gathering can feel overwhelming because of the emotional energy present. This is why it is so important for empaths to learn how to manage emotional boundaries and protect their energy from people who may unintentionally—or intentionally—take advantage of their openness and kindness.
How can empaths and highly sensitive people protect their energy?
If you identify as an empath, highly sensitive person, or both, feeling emotionally drained in social situations and being deeply affected by other people's emotions is likely nothing new.
The question becomes: How do you care for yourself while still embracing your sensitivity?
The answer lies in creating healthy boundaries and learning to honour your own needs.
For example, you might choose to attend a social gathering but decide in advance how long you want to stay. You might decline invitations that don't genuinely interest you or drive yourself to events so that you can leave when your social battery is depleted.
You may also benefit from building quiet time into your day, taking walks in nature, practicing mindfulness, journaling, or spending time alone to recharge.
If your partner, family members, or friends are more extroverted than you are, it can be helpful to explain that your social battery works differently. Helping others understand your needs often makes it easier to protect your energy without guilt.
To help protect your energy, take one minute to listen to an audio meditation.
Sensitivity is a strength
One of the most important things to remember is that being a highly sensitive person or an empath is not a flaw that needs fixing.
These qualities are incredible gifts.
Empaths and HSPs are often compassionate, intuitive, insightful, creative, and deeply caring. They bring empathy, understanding, and emotional intelligence into their relationships and communities.
When you begin to see your sensitivity as a strength rather than a weakness, it becomes easier to protect and honour these parts of yourself. You become more comfortable communicating your needs, setting boundaries, and making choices that support your well-being.
This is exactly what happened for me.
Once I understood my sensitivities, I stopped allowing other people to define my value. I leaned into these gifts and felt empowered to make decisions based on my own needs rather than the expectations of others.
Are You an Empath or a Highly Sensitive Person?
A Self-Reflection Quiz
Many people use the terms empath and highly sensitive person interchangeably, but they are not exactly the same. While both involve deep emotional awareness and sensitivity, empaths often absorb the emotions of others intensely, while HSPs are more sensitive to stimulation, environments, and emotional nuances in general.
Take this quiz to discover where you may fall on the sensitivity spectrum.
Instructions
For each statement, choose the answer that fits you best:
A = Rarely
B = Sometimes
C = Often
D = Almost Always
The Quiz
I can immediately sense the mood of a room when I walk in.
A B C D
Loud noises, bright lights, or chaotic environments overwhelm me.
A B C D
I absorb other people's emotions as if they were my own.
A B C D
I need a lot of alone time to recharge after social situations.
A B C D
I am deeply moved by music, art, or nature.
A B C D
People often come to me for emotional support or advice.
A B C D
I notice subtle details that others seem to miss.
A B C D
I feel emotionally drained after being around negative people.
A B C D
Conflict or tension affects me strongly, even if I'm not involved.
A B C D
I startle easily or feel stressed under pressure.
A B C D
I have strong intuition about people or situations.
A B C D
Crowds and busy places can feel emotionally or physically exhausting.
A B C D
I often need emotional boundaries to protect my energy.
A B C D
I think deeply about things and reflect on conversations for a long time.
A B C D
I can feel another person's pain even when they don't say anything.
A B C D
Scoring
Give yourself:
A = 1 point
B = 2 points
C = 3 points
D = 4 points
Add up your total score.
Results
15–25 Points: Mild Sensitivity
You likely have healthy emotional awareness without being deeply affected by external stimulation or other people's emotions. You may still relate to certain empath or HSP traits occasionally.
26–40 Points: Strongly Sensitive
You show many qualities of a highly sensitive person. You're emotionally aware, intuitive, and likely affected by your environment more than most people.
41–50 Points: Highly Sensitive & Empathic
You strongly experience both HSP and empath traits. You may absorb emotions from others, require frequent downtime, and feel deeply connected to the emotional energy around you.
51–60 Points: Deep Empathic Sensitivity
You are extremely emotionally perceptive and may identify closely as both an empath and highly sensitive person. Emotional boundaries, self-care, and energy management are especially important for your well-being.
If you recognized yourself in this quiz
If you see yourself in these words, know that you are not alone. Many empaths and highly sensitive people spend years believing there is something wrong with them because they feel things so deeply.
The truth is that sensitivity is not a weakness — it is a gift that can be understood, nurtured, and supported.
If learning more about being an empath or a highly sensitive person has piqued your curiosity about yourself and your relationships, therapy can help you better understand your unique strengths and challenges.
Many empaths and highly sensitive people struggle with emotional overwhelm, anxiety, setting boundaries, and prioritizing their own needs. They may find themselves absorbing the emotions of others, feeling emotionally exhausted, or putting everyone else's needs ahead of their own.
The good news is that you do not need to become less sensitive to feel better. Instead, you can learn how to honour your sensitivity while protecting your energy, creating healthy emotional boundaries, and caring for your own mental health and well-being.
If you're ready to live a richer, more fulfilling life, we're here to help. Reach out for a free consultation, and we'll match you with a therapist who understands the experiences of empaths and highly sensitive people and can support you on your journey toward greater balance, self-compassion, and emotional wellness.