Essential Self Care Techniques for Empaths and Highly Sensitive People (HSP)

Take Care of Yourself First

• Empaths are natural healers and caregivers, but it’s important for us to remember that if we don’t take care of ourselves first, we will not be well enough to help others or contribute to making the world a better place. Remember the last time you flew on a plane when the flight attendant instructed the passengers about safety? He or she instructed you that if you are with a child to ensure that your safety mask is on first before getting your child’s mask on. Remember this example when you are tempted to give too much or do too much.

Take Care of Your Physical and Mental Health

• Eat healthily

Eating a healthy diet filled with fresh vegetables and fruit and healthy sources of protein several times a day stabilizes and grounds empaths. This is essential to maintaining the health of empaths and avoiding chronic illness and weight gain. Empaths tend to be emotional eaters and have a tendency to become overweight. It’s also important to avoid sugar and alcohol. Although you may crave sugar and carbs, they can trigger mood swings which makes you more susceptible to absorbing unwanted energy and emotions. Also, remember to drink lots of water as it purifies your body.

• Exercise

Moving your body and breathing is an excellent way to release stored negative energy that is built up in your body. Some healthy and effective exercise regimes are yoga, swimming, Tai Chi, and other gentle martial arts, and walking or hiking in nature.

• Get enough rest

It is essential for empaths to get at least eight hours of sleep every night. When we become rundown and tired it is more difficult to stay centered and grounded and we are more vulnerable to absorbing unwanted energy and emotions.

• Manage stress

Life has been extremely stressful during the past couple of years with a worldwide pandemic, active shooters, and a country that is very divided. Learning to manage stress is essential for empaths as we feel the pain of other people and the problems going on in the world.

• Seek professional help when needed

If you are feeling overwhelmed and depressed seek the professional services of a licensed counselor or psychiatrist. Take prescribed medication as directed. It can also be helpful to try complementary and alternative healing methods such as energy healing, acupuncture, Reiki, and shamanic healing. If you are feeling stuck with how to manage your emotions, and energy and trust your intuition, consider working with a coach who specializes in working with empaths and HSP.

• Know and avoid your triggers in order to avoid or overcome emotional overload

Do you notice that certain situations or people are emotionally and energetically overwhelming? It is helpful to be aware of your triggers or things you are sensitive to and eliminate or limit contact with people who stress you out and situations that overwhelm you. When you feel overwhelmed take the time to practice the self-care activities listed here to become centered, grounded, and recharged.

What are some common triggers for empaths? Angry, mean, negative, aggressive, or rude people in real life or on social media. Conversations around polarizing topics where people may get defensive or divisive. Arguments and confrontation. Social situations where one doesn't know the people or the energy of the group.

• Take time to rejuvenate and recharge your batteries

This often includes alone time doing something you enjoy like reading, writing, taking a hot bath, or working on creative and artistic projects. Unplugging technology and social media can also be beneficial in recharging your energetic batteries.

• Setting boundaries and saying no

Empaths often struggle with boundaries and we tend to be people-pleasers so saying no is difficult for us. However difficult settings and enforcing boundaries (including saying no) may be, it is imperative to our well-being, and emotional and energetic health. Setting boundaries means putting limits and non-negotiables in place with people who may or may not intentionally test our limits.

• Learn an emotional vocabulary to better identify your emotions and the emotions of others

Learning to identify our emotions effectively can be very helpful for empaths. Ask yourself several times a day if this emotion is mine or someone else’s. Scan your body for tension and take a moment to reflect and determine if the emotion is legitimately yours or if it belongs to someone else. Watch for sudden changes in emotions and if possible, ask those around you if they are experiencing the new emotion you are sensing.

• Get centered and grounded in nature and rejuvenate near water

Nature is extremely healing for empaths and bodies of water (the ocean, lakes, rivers, waterfalls) rejuvenate us. This may be partly due to negative ions, invisible particles that are said to increase serotonin, the mood-boosting chemical.

• Hug your dog or pet your cat

The unconditional love of pets makes just about anyone happy and content. Many empaths have a strong connection with animals and having pets can enhance their emotional and physical well-being. If you don’t have a pet, perhaps you can spend time with a friend’s animal or volunteer at a local animal rescue.

• Use crystals and healing stones

Many empaths enjoy natural stones and crystals. You may find selenite, black tourmaline, and quartz crystal helpful. Selenite and black tourmaline are especially helpful in protecting against negative energy. Some other helpful stones for empaths are rose quartz, malachite, amethyst, and lepidolite.

• Unplug digitally

Limit your screen time and time on social media, follow positive people, delete negative and draining people and get your news from trusted sources (if you follow the news). You don’t need to be in the same room with someone to pick up their energy.

• Get emotional support from family and friends

Having healthy relationships with other people is very helpful for empaths. Empaths tend to put other people’s needs before their own and often hesitate or fail to reach out when they need support. Your needs are just as important as anyone else’s and getting emotional support from family and friends can be very helpful for empaths.

• Make friends with other empaths

If you currently don’t have other empath friends, seeking them out and befriending them can be really amazing. How would you go about finding other empaths? Local Meetup groups are one effective way to find people with similar interests. You could also enroll in a local class or group for empaths. Another option is making empath friends through social media, but it may be more difficult to meet people in your specific location.

• Decorate, declutter and clean your home

Make your home your special retreat and sanctuary. Decorate in a pleasing aesthetic reflecting your personal taste. Bring in plants to boost your mood, increase creativity, reduce stress, and eliminate air pollutants Because empaths are so sensitive to energy and have the tendency to become overwhelmed emotionally it is important for them to keep their homes decluttered and clean. Empaths can be very distracted by clutter and dirty environments to the point of becoming depressed and anxious. Keeping on top of things is essential because empaths often get overwhelmed by having too many things to do and not knowing where to start.

• Take Epsom salt baths

Epsom salt baths have been used for detoxification and relaxation for centuries. Here are some of the benefits for empaths: They relax sore muscles, they replenish magnesium levels in the body (having a magnesium deficiency can cause cramped muscles, anxiety, hyperactivity, and insomnia), they draw out toxins in the body, and they are calming and grounding, and they clear our aura of denser vibrations. Mix 1-3 cups Epsom salt (the denser the vibration the higher amount, 1 cup baking soda (which is great for increasing the detoxification), and several drops of your favorite essential oil.

• Journaling

Get to know yourself better through journaling or art journaling. Journaling allows you to process the emotions you are having about yourselves and others. It also reduces stress and helps manage anxiety and depression and helps with problems solving.

Exercise: Journaling with your non-dominant hand. For this exercise, get an empty notebook and open it so that you have two pages, one on each side. Ask a question while writing with your dominant hand on the left side of the page. Then use your non-dominant hand to answer your question on the right side of the page. By writing with your non-dominant hand, you are accessing areas of your subconscious mind and intuition.

• Volunteer or give back to your community

Empaths typically have a strong sense of wanting to contribute to something greater than themselves and feel inspired to help. Volunteerism gives them the chance to get involved in ways that are personally meaningful to them. It also results in happier individuals and stronger communities with less conflict. One of the most powerful ways to teach empathy to others is by leading by action and example. The world is in desperate need of more empathy these days.

• Read a book

Reading can enhance your life in many ways you may not be aware of. Not only is it relaxing, but it helps promote sleep if added to your nightly routine. Reading can combat symptoms of stress and depression by providing an escape from real-world problems and a good story can take you away to another world. In addition, research shows that regular reading keeps your mind sharp and can help prevent dementia.

• Take a nap

Because empaths frequently become overwhelmed and fatigued napping can be part of a healthy self-care routine. Studies show that naps can help people regulate emotions and emotional responses to anger and fear. In addition, they help people feel more happy and more positive.

• Practice mindfulness, meditation, and visualization

Mindfulness has become increasingly popular in the past twenty years. The practice originated in the Buddhist traditions founded 2,600 years ago. What exactly is mindfulness? Davis and Hayes (2012) define mindfulness as “a moment-to-moment awareness of one’s experience without judgment.” While mindfulness may be practiced through meditation, it is not the same thing. Several practices can foster mindfulness such as yoga, tai chi, and qigong (Davis & Hayes, 2012).

Meditation involves the conscious effort to quiet the mind. This is a practice that takes time and effort, but the benefits for empaths are enormous. Focusing on our breathing, chanting, and breathwork are all different techniques for meditating. Yoga can be a good alternative as a moving meditation for people who have difficulty sitting still. It helps to unite the mind, body, and spirit.

Visualization is a form of mediation that involves the creation of mental visual images. It can be very helpful for empaths for grounding and shielding and protecting against negative energy. Visualization can help reduce stress, depression, and anxiety by focusing your thoughts on the desired outcome rather than worrying about negative outcomes. When combined with strong emotions, visualization can also help in manifesting what we desire in our lives.

• Do something artistic or creative

One of the best ways for an empath to channel energy is through creativity. There are numerous types of creative activities that empaths may find helpful and enjoyable. You can draw, paint or color, learn to make jewelry or other crafts, practice creative writing, or write poetry or music. If you enjoy singing you can take a car ride and sing your heart out or better yet, try karaoke. If you play an instrument, keep it nearby and practice playing music. Movement like dance is can also be creative and help empaths release tension and emotions stored in their bodies.

• Listen to music

Music and emotions are closely linked together. Music connects people regardless of culture, race, and age. Specific frequencies like 432 and 528 Hz emit healing energy that can help to heal, repair DNA, promote relaxation and release emotional blockages. Some people prefer classical and new age music because it can help calm them down when stressed. Others prefer upbeat music that makes them want to dance or rock out.

• Practice gratitude

As part of your journaling, it is helpful to include a list of at least three things you are grateful for every day. This helps keep your focus on the positive and the appreciation you have for people, experiences, and things you have in your life. It can also help with manifestation as we tend to draw things to us of similar vibration to what we are emitting.

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Sources cited:

Davis, D. & Hayes, J. What are the benefits of mindfulness. American Psychological Association. Monitor on Psychology July/August 2012. Vol 43 No 7. Print version: Page 64