5 Essential Practices

We feel obligated to make decisions and establish priorities. But, because we are so conscientious, highly-sensitive people often put themselves last.”
- Elaine Aron

5 Essential Self-Care Practices
To Embrace as a Highly Sensitive Person

BONUS : PRACTICES THAT HEAL

Emotional Freedom Technique (EFT) or Tapping
Trauma Release Exercises (TRE)
Vagus Nerve Stimulation: humming, OM, singing
mind-body connection practices: breathing exercises, self-massage, Tai Chi, guided visualization, yoga, progressive muscle relaxation, dancing, bodywork
Physical therapy in water, Feldenkrais, chiropractic adjustments

As highly sensitive people, we must manage our daily life stressors, or our life stressors will rule our lives.

Self-care for HSPs is not just an act but a way of life.
If we don't create a lifestyle that supports our biology and our specific needs for deep rest and recharging, we will burn out. When we are chronically burned out, we can get stuck in fight/flight/freeze which impacts our immune system and all the organs our nervous system regulates. This can potentially lead to chronic health issues, chronic fatigue or chronic pain issues as well as mental/emotional overload.

Mind your sensitivity load. Know your limits and set boundaries.

Common issues for HSPs who don't allow for proper rest and recharge and ongoing, intentional, stress management may suffer with:

autoimmune conditions
chronic pain
food sensitivities
chemical sensitivities
digestive issues
chronic fatigue
mystery health symptoms
anxiety
depression

It's really important for us HSPs to incorporate regular, mindful and intentional practices that give our finely tuned nervous system a break.

Our kind of self-care needs to be deep, restorative, and grounding AND be something we enjoy and lights us up! Make it fun! If it's not, you won't prioritize the practice or be consistent with it. Keep exploring until you find what feels good for you.

There are so many wonderful ways to take care of ourselves, but I have found the following holistic practices to be extremely helpful for HSPs who not only want to survive, but thrive.

Which of these 5 essential self-care practices have you embraced along your HSP Journey?

1. Connect with Water

visit a body of water: stream, lake, pond, ocean, sit, relax, process near the water, helps you process feelings + release emotions
cold water plunge, stimulates the vagus nerve
hot/cold water immersion, good for blood circulation, flushing toxins
float tank, sensory deprivation, experience weightlessness, magnesium-rich water is calming/restorative
swimming, laps, freestyle, play in water
shower, new thoughts and ideas come, wash off the day, process emotions
end daily showers with 2 minutes of COLD shower, stimulates the vagus nerve, reduces inflammation
bath, soak in essential oils and magnesium, release and wash away the day, feelings and emotions
create a running water sculpture in your home to enjoy

2. Eat Real Food

Avoid the big ones if you can: sugar, gluten, dairy
Cut out or lower use of: coffee, soda and alcohol
Increase: whole foods // Decrease: processed foods
Increase: organic, local, seasonal foods // Decrease: conventional, out-of-season, GMO foods
Increase: local meats, organic meats // Decrease: factory farmed meats
Increase: farmer's markets // Decrease: chemical pesticides, fertilizers
Increase: home cooking // Decrease: take out, fast food
Increase: sustainable food practices // Decrease: plastic packaging, plastic food storage, plastic water bottles, plastic straws
Increase: home gardens, grow your own food, composting // Decrease: food waste, food scraps to landfill
Increase: mindful practices around food // Decrease: eating on the go, eating standing up, not breathing when you eat, not chewing your food long enough

3. Ground in Nature

bare feet on ground, sand, soil, grass
lie on the ground and feel held and supported
hug a tree
sit under tree w/ back up against tree
forest bathing
walk, hike, bike in nature
sit in your garden/yard and take in the nature sounds, observe nature, be present to the nature around you
soak up some sun and much needed vitamin D, helps elevate your mood, regulate your circadian rhythm, and sleep better

4. Daily Meditation/Spiritual Practice

loving kindness meditations
binaural beats with headphones
Yoga Nidra, Yin Yoga
Energy Medicine
new moon/full moon rituals
sit quiet with yourself for 10 minutes, connect with our breath
prayer
set daily intentions
affirmations, mantras
visualizations, see yourself where you want to be, feel it, emotionally connect with it
connect with your spirit guides, guardian angels, ancestors
pull an angel card, tarot, crystals, stones

5. Self-acceptance
I accept who I am, a highly sensitive person who views the world differently, experiences the world differently than the majority and I allow myself to go at my own pace and create a lifestyle that honors my sensitive nature and finely tuned nervous system

self-compassion

I love myself unconditionally, I give myself grace, I honor my own pace, my inner wisdom, my intuition, I make my own needs a priority

self-expression

I express my unique perspective, with my words, my energy, through dance, making art, singing, etc. It feels good to authentically express myself

self-connection

I spend time going inward, time alone, in quiet, sensing inward, what shows up? Sounds, words, thoughts, ideas, colors, images, memories to process, feel and connect with

self-worth, self-belief

I value myself, I know my worth, I believe in myself, my knowledge, my wisdom, my gifts, my unique perspective

self-awareness

I know myself, I am in tune with all parts that make me, me. The more I know about myself, the better I can be my own best friend

self-expansion, self-growth

I am always open to expanding and growing, growth mindset, we came here to this human experience to grow and evolve, mind-body-spirit

“Highly sensitive people might need complete silence after even a moderate and familiar stimulation, like a normal day of work.” -Elaine Aron