JULIE STAUB, HWC
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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

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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
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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

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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
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Julie Staub, Holistic Wellness Coach      |  Terms of Use  |  Disclaimer  |  Privacy Policy  |     Copyright © 2022
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  • About
  • Highly Sensitive People
    • HSP Clubhouse Community
    • HSP Freebies
    • HSP Self-Test
    • HSP Self-Care Guide
    • HSP Conversations
  • BLOG