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Many people who identify as highly sensitive often wonder whether they might also be autistic. Similarly, some autistic individuals recognise traits of high sensitivity in themselves. The experiences of heightened sensory awareness, deep emotional processing, and susceptibility to overwhelm can feel strikingly similar in both groups.
However, while high sensitivity and autism share some overlapping traits, they are not the same. Understanding the differences between them can be helpful for self-awareness, self-acceptance, and seeking the right kind of support. In this article, we’ll explore what high sensitivity and autism are, where they intersect, and how therapy can help individuals navigate their experiences.
What is High Sensitivity?
High Sensitivity, often referred to as Sensory Processing Sensitivity (SPS), is a temperament trait found in about 15-20% of the population. It is characterised by:
Deep processing of sensory and emotional information – Highly sensitive people (HSPs) tend to think deeply and reflect extensively on their experiences.
High empathy levels – Many HSPs are deeply attuned to the emotions of others, often feeling them as if they were their own.
Increased sensitivity to sensory input – Bright lights, strong smells, loud noises, and even certain textures or tastes can feel overwhelming.
Greater susceptibility to overstimulation – Because HSPs process so much information at once, they may become easily overwhelmed in chaotic or high-pressure environments.
A strong reaction to subtle changes – HSPs often notice small details that others miss, such as shifts in mood, subtle sounds, or the slightest change in routine.
High sensitivity is not a disorder but rather a natural variation in how people process the world around them. While it can bring challenges, such as sensory overwhelm and emotional exhaustion, it can also be a source of deep connection, creativity, and intuition.
What is Autism?
Autism is a neurodevelopmental condition that affects how a person experiences the world, communicates, and interacts with others. It is typically diagnosed based on differences in:
Social communication and interaction – Autistic people may find social norms confusing, struggle with small talk, or prefer direct and clear communication.
Repetitive behaviours and special interests – Many autistic individuals find comfort in routines, have strong passions for specific topics, or engage in repetitive movements (stimming) to self-regulate.
Sensory processing differences – Sensory sensitivities are common in autism, with individuals experiencing hypersensitivity (over-responsiveness) or hyposensitivity (under-responsiveness) to stimuli such as sounds, textures, and lights.
Cognitive processing differences – Many autistic people have a unique way of thinking, often excelling in pattern recognition, deep focus, and innovative problem-solving.
Autism is a spectrum condition, meaning it presents differently in each individual. Some autistic people may be highly verbal and socially engaged, while others may prefer minimal social interaction.
Where High Sensitivity and Autism Overlap
Given the similarities in sensory sensitivity, deep processing, and emotional intensity, it’s easy to see why high sensitivity and autism can be confused. Some key areas of overlap include:
Sensory Processing – Both HSPs and autistic individuals can experience sensory overload, whether from loud environments, bright lights, or strong smells.
Emotional Intensity – Many autistic people and HSPs process emotions deeply, feeling things intensely and needing time to recover from strong emotional experiences.
Overwhelm in Social Situations – Both groups may feel exhausted after social interactions, particularly in large groups or high-stimulation environments.
Deep Thinking and Reflection – HSPs and autistic individuals alike tend to process information deeply, noticing details and subtleties others might miss.
Because of these similarities, some highly sensitive individuals might wonder if they are actually autistic, and vice versa. However, despite these commonalities, there are important distinctions between the two.
Key Differences Between High Sensitivity and Autism
While both groups experience heightened sensory awareness and deep processing, they are not the same. Here are some key differences:
Feature | High Sensitivity (HSP) | Autism |
Social Differences | Often intuitive in social settings, highly empathetic, and attuned to subtle social cues | May find social interactions confusing, prefer direct communication, and struggle with unspoken social norms |
Sensory Sensitivity | Primarily hyper-sensitive (over-responsive to stimuli) | Can be hyper- or hypo-sensitive (over- or under-responsive to stimuli) |
Routine and Change | May prefer stability but can adapt with time | Often strongly attached to routines and may experience distress with unexpected change |
Communication Style | Typically fluid in conversation and socially aware | May struggle with small talk, prefer literal communication, or experience difficulty interpreting social nuances |
Stimming (Repetitive Behaviours) | Less common | Often present (e.g., rocking, hand-flapping, fidgeting) as a self-soothing mechanism |
Special Interests | Interests can be broad and change over time | Often has deep, intense special interests that remain consistent over long periods |
Essentially, high sensitivity is a temperament trait, while autism is a neurodevelopmental condition. Some autistic individuals are also highly sensitive, but not all highly sensitive people are autistic.
How Therapy Can Help
Regardless of whether someone identifies as highly sensitive, autistic, or both, therapy can provide valuable support in navigating challenges related to sensory processing, emotional regulation, and self-acceptance.
1. Understanding Your Unique Wiring
Many people feel relief in therapy when they finally understand why they experience the world differently. Exploring high sensitivity and/or autism in therapy can help individuals make sense of their traits and how they impact daily life.
2. Managing Sensory Overload
Therapists can help clients develop strategies for managing overstimulation, whether through sensory-friendly environments, self-soothing techniques, or learning how to set boundaries to protect energy levels.
3. Processing Social and Emotional Challenges
For highly sensitive and autistic individuals, social interactions can sometimes feel draining or confusing. Therapy offers a space to explore these challenges, navigate relationships, and develop strategies for self-care.
4. Embracing Self-Acceptance
Many HSPs and autistic individuals have spent their lives feeling like they are "too much" or "not enough" in some way. Therapy can help reframe these narratives, fostering self-acceptance and recognising sensitivity as a strength rather than a flaw.
Final Thoughts: Embracing Your Unique Experience
Whether you identify as highly sensitive, autistic, or somewhere in between, your experience of the world is valid. Understanding the overlap and differences between high sensitivity and autism can be a powerful step toward self-awareness, helping you find the right support and strategies that work for you.
Therapy can offer a compassionate space to explore your experiences, manage challenges, and build a life that aligns with your needs. If you resonate with aspects of both high sensitivity and autism, you don’t need to fit into one box—your experience is uniquely yours, and that is more than enough.
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The content on this page is provided for general information only. It is not intended to, and does not mount to advice which you should rely on. If you think you are experiencing any medical condition you should seek immediate medical attention from a doctor or other professional healthcare provider.