Self Care for Empaths & HSP’s

Being sensitive both physiologically and emotionally can be draining if you do not create a good self-care routine. I am a social butterfly but I relish the sacred quietness of my home. It is my refuge after a busy day.

There are so many tools available today that can help you navigate the challenges of everyday life. First and foremost determine the level of self-care that you need. If you have unprocessed trauma, it would be a good idea to try somatic therapies so you can move past being in a “fight or flight” state. Being in a constant state of anxiety can drain your adrenals and create cortisol in the body which can lead to illness and/or disease in the body. Empaths and HSP’s tend to have autoimmune issues. Some common ailments that you might be susceptible to: chronic fatigue syndrome, adrenal fatigue, Epstein Barr Syndrome, Hashimoto Disease, Graves Disease, fibromyalgia, Celiac Disease, lupus, MS, allergies, rosacea, ezcema, ulcers and arthritis. This is not an extensive list but it gives you an idea of how the body can react to stress and sensitivity.

Here are a few common types of therapies that can help you to calm your system – both physically and emotionally:

  • EMDR (Eye movement desensitization and reprocessing) – a psychotherapy treatment that can help remove unprocessed trauma.
  • EFT (Emotional Freedom Technique) – used by therapists and certified practitioners to clear negative energies from body meridians by tapping. It is great for quitting a bad habit, clearing negativity, anxiety and stress.
  • CBT (Cognitive Behavioral Therapy) – used by counselors and practitioners to reframe negative thought processes.
  • NLP (Neural Linguistic Programming) – reframe negative thinking and anchor better thoughts

The somatic therapies mentioned above can also be useful for anyone who has the desire to break negative patterns in their life.

The next step is to make your home and surroundings as comfortable as possible. As a Highly Sensitive Person, you have to create a safe space to retreat to when you get overwhelmed by the outward stimuli. Know what triggers your body so that you can minimize the discomfort that comes from being over stimulated. If you are not completely aware of what you are sensitive to, take the time to check in with your body to see how something makes you feel. I have a sensitivity to chemicals on my skin. I choose products that are as natural as possible with the least amount of ingredients. Here is a basic list of environmental triggers:

  • Sight – bright lights, flashing or strobe lights, certain colors, florescent lighting
  • Smell – candles, perfumes, flowers/plants, chemical cleaners, personal care products, air pollution, foods
  • Touch – textured clothing, extreme heat or cold, slimy/oily skin products, clothing that does not allow the body to breathe, barometric pressure changes
  • Hearing – loud noises, negative or fear based music, room full of people talking, the sound of electricity, water dripping, tinnitus, layered audio input
  • Taste and the consumption of food and beverages – textured foods, food flavors, food coloring, sugar, caffeine, alcohol, preservatives, gluten, artificial foods

You cannot avoid everything but limiting the stimuli around you can limit your stress levels.

Through my own journey, what I have learned is that I need time to unwind in a space that is peaceful and calm. One of my favorite things to do is play healing frequency music while I meditate, journal, or rest. You can find healing Soffegio music on Youtube in various frequencies. One of my favorite channels is from Meditative Mind. You can find them by clicking on hyperlink https://youtu.be/goyZbut_KFY

Here is a list of self care things that have worked for me:

  • Journal – write down your feelings or create a doodle/art journal so you can creatively express how you feel
  • Listen to calming music
  • Meditate/Pray
  • Move your body – yoga, Tai Chi, hula hoop, dance, go for a walk, swim, roller skate, skateboard, golf
  • Watch cute animal/baby videos
  • Read a book that inspires you
  • Light a candle (unscented if you are sensitive to fragrances)
  • Power nap
  • Sleep with a weighted blanket
  • Listen to a positive podcast
  • Skip the news and be discerning about TV shows that you watch
  • Spend time with a pet
  • Shield yourself from other’s negative energy (This can be done through visualization. My favorite is to imagine I am standing in an eggshell that is translucent with a reflective mirror on the outside. I imagine that all negativity does not penetrate my shell but goes back to where it came from.)
  • Take vitamins and supplements that support your body (Always check with your Doctor before beginning new supplements)
  • Get a massage or acupuncture
  • Ground your energy daily. To learn more about grounding, click here: https://www.healthline.com/health/grounding
  • Spend time in nature and/or water
  • Set healthy boundaries with people. Respect your time and learn how to say no to people: https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-relief/art-20044494

I hope that this blog is helpful to my fellow sensitives and empaths. If you have a self care ritual or sensitivity that I didn’t mention, I’d love to hear from you!

I am not a licensed health care professional and this blog is only intended to give you a first hand experience point of view.

Author: Dina Neatherlin

Author, Intuitive, Transformation Coach

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