The HSP Self-Care Roadmap
For a Highly Sensitive Person, self-care means honoring and embracing a lifestyle that supports your innate biological trait through self-compassion and kindness toward yourself on all levels.
Based on research I have done on the HSP trait, as well as my work with highly sensitive clients and my personal experience as a HSP, I developed a holistic approach to health and wellness that is designed to not only elevate your self-care practice but to transform every area of your life.
Creating awareness and implementing self-care practices in these 13 key areas will lead you towards a healthier, happier, slower and more creative, balanced HSP life. When you honor your HSP strengths and superpowers and design your lifestyle to match, you will begin to thrive naturally without so much striving and struggling.
Creating awareness and implementing self-care practices in these 13 key areas will lead you towards a healthier, happier, slower and more creative, balanced HSP life. When you honor your HSP strengths and superpowers and design your lifestyle to match, you will begin to thrive naturally without so much striving and struggling.
The following areas of your life need your awareness, attention and loving support to calm and nourish your sensitive nature.
1. Sleep
Most of us know what quality sleep feels like, but very few of us actually get it. You want to aim for 7-8 hours of solid sleep each night. And according to Elaine Aron, you want to strive for 8-10 hours in bed every day. This can look like getting in bed and reading for an hour before you go to sleep or spending time in the morning in bed to journal or record your dreams. Or lingering in bed after you wake up to do some deep breathing exercises or a 30 minute meditation. Use that non-sleeping bed time to reset and regulate your nervous system. This can help you sleep better and help you feel more grounded as you start your day.
2. Slowing Down
Our society and culture does not have patience for 'slow'. People wear 'busy' like a badge of honor. However, HSPs do not do well in a busy, rushed and fast-paced environment. Slowing down for HSPs involves creating space for down time, alone time, transition time, grounding time, reflection time and processing time in our daily schedules. Breathing and relaxation techniques are a couple of ways we can bring more awareness to slowing down.
Elaine Aron suggests that we spend two hours each day alone, in silence to process, putter, meditate, breath and slow down.
Elaine Aron suggests that we spend two hours each day alone, in silence to process, putter, meditate, breath and slow down.
3. Mindfulness
Mindfulness and being mindful is an important practice HSPs can embrace to connect with their inner environment. According to Greater Good Science Center, being mindful means "maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a gentle, nurturing lens."
Due to our ability to be more aware of our internal sensations and responses, HSPs have an advantage in developing a mindfulness practice and a kinder approach to how we respond to our inner stimuli.
Due to our ability to be more aware of our internal sensations and responses, HSPs have an advantage in developing a mindfulness practice and a kinder approach to how we respond to our inner stimuli.
4. Food
Food is medicine. As highly sensitive people, we need to pay attention to what we put in our body by focusing on whole organic foods. Making food choices that are nutrient dense and nourishing is good for everyone, but HSPs need this approach even more so than others.
As an HSP who struggles with a lot of food sensitivities and food intolerances, this can be one of the most challenging parts of being an HSP. The mental emotional load of restrictive eating or having to make all of your meals at home can really take a toll on our sensitive selves. However, the journey toward better food choices for our mind, body and spirit can be fun, adventurous and creative. There is nothing more satisfying than cooking your own meals, filling you plate with the colors of the rainbow and getting creative in the kitchen and making your food taste good.
If this feels like an overwhelming process for you as an HSP, you are in luck! I LOVE helping HSPs find their way with foods that fuel you and feel good. There is no one right way to eat and learning to pay attention to how you feel when eating certain foods, removing processed foods from your diet can be life giving! Finding the best foods for you and your body is the key to everything. Every BODY is different. Love and honor the one you have by feeding it foods that look, taste and feel good!
Are you an HSP who needs support on your food journey? Click here to book a 20-min discovery call! Let me be your guide on this journey!
As an HSP who struggles with a lot of food sensitivities and food intolerances, this can be one of the most challenging parts of being an HSP. The mental emotional load of restrictive eating or having to make all of your meals at home can really take a toll on our sensitive selves. However, the journey toward better food choices for our mind, body and spirit can be fun, adventurous and creative. There is nothing more satisfying than cooking your own meals, filling you plate with the colors of the rainbow and getting creative in the kitchen and making your food taste good.
If this feels like an overwhelming process for you as an HSP, you are in luck! I LOVE helping HSPs find their way with foods that fuel you and feel good. There is no one right way to eat and learning to pay attention to how you feel when eating certain foods, removing processed foods from your diet can be life giving! Finding the best foods for you and your body is the key to everything. Every BODY is different. Love and honor the one you have by feeding it foods that look, taste and feel good!
Are you an HSP who needs support on your food journey? Click here to book a 20-min discovery call! Let me be your guide on this journey!
5. Boundaries
Personal boundaries. Work boundaries. Relationship boundaries. Boundaries can be really difficult for HSPs to hold! This is an important area that requires HSPs to tap into our inner awareness and notice when things feel off. When we feel resentful, guilty, anxious or energetically drained in our relationships, this usually indicates weak boundaries. HSPs are great at accommodating the needs of others - often at the expense of their own needs. This is where you practice mindfulness and self-compassion in understanding your needs and how you respond to those needs.
6. Time in Nature
Nature and the outdoors is very therapeutic for sensitive souls like us. Nature is naturally grounding and restorative for HSPs. Being in nature helps us connect with our natural cycles and appreciate the cycles of life. Simply sitting outside, getting some sun on your face and enjoying the sights and sounds of nature can be life giving! Elaine Aron suggests we spend an hour a day outdoors to survive and thrive as HSPs. Simply making a practice of a daily walk, walk in the woods, or being around bodies of water can help you relax, get out of your head and dramatically reduce the daily stress of life.
7. Declutter & Detox
HSPs are very sensitive to their environment because our nervous system is designed to take in more information and process that information longer. This is why it's important to think about our home space, our work space and any space we spend a lot of time in. Clutter can be a huge distraction and can drain us HSPs energetically. We are also more sensitive to the products we use and keep in our spaces.
HSPs also need to create a safe space to retreat from the outside world, relax, reset and process all of our deep thoughts and feelings we accumalate in a day. Creating a home sanctuary can look like a cozy chair near a window, a plush pillow to throw on the floor to mediate on or time in a comfortable bed to focus on deep breathing.
Detoxing your environment can look like purifying your air with an air purifier, buying organic clothing (fast fashion and synthetic materials are highly toxic), investing in non-toxic beds/bedding and furniture and investing in a water purification system for your home.
HSPs also need to create a safe space to retreat from the outside world, relax, reset and process all of our deep thoughts and feelings we accumalate in a day. Creating a home sanctuary can look like a cozy chair near a window, a plush pillow to throw on the floor to mediate on or time in a comfortable bed to focus on deep breathing.
Detoxing your environment can look like purifying your air with an air purifier, buying organic clothing (fast fashion and synthetic materials are highly toxic), investing in non-toxic beds/bedding and furniture and investing in a water purification system for your home.
8. Process Through Creativity
Being creative and embracing a creative practice can be a form of therapy for HSPs. Paint, doodle, scribble, color, draw. Journal, write, release your thoughts onto paper. Play music, listen to music, sing. Use creativity to get out of your head and back into the body.
Processing through creativity is a way to use art to unload and release all that deep processing. It allows us to get out of our head and use art to move through any heavy thoughts, feelings or emotions. The practice isn't about the finished product, although many HSPs are in creative fields, it's about using creativity as a tool to calm the nervous system, relax the brain and mental chatter.
Processing through creativity is a way to use art to unload and release all that deep processing. It allows us to get out of our head and use art to move through any heavy thoughts, feelings or emotions. The practice isn't about the finished product, although many HSPs are in creative fields, it's about using creativity as a tool to calm the nervous system, relax the brain and mental chatter.
9. Movement You Love
Exercise should feel good, it shouldn't be a punishment for something you ate the night before. If you don't love your workout, keep looking for new ways to move your body that is fun and feels good. If you don't enjoy it, you won't make it a regular practice.
Just getting outside for a daily walk has several benefits. Time in nature decreases cortisol and helps you reset your nervous system. Fresh air and Vitamin D from the sunshine is also nourishing. Walks can also increase productivity by giving your mind some space and time to unwind, which allows for new inspiration and bright ideas to come to mind. This can also be a good time for a podcast or audio book that helps you learn something new, shifts your perspective and help you grow - making a healthier and happier you.
Just getting outside for a daily walk has several benefits. Time in nature decreases cortisol and helps you reset your nervous system. Fresh air and Vitamin D from the sunshine is also nourishing. Walks can also increase productivity by giving your mind some space and time to unwind, which allows for new inspiration and bright ideas to come to mind. This can also be a good time for a podcast or audio book that helps you learn something new, shifts your perspective and help you grow - making a healthier and happier you.
10. Meaningful Work & Making A Contribution
Finding work that best suits our sensitive nature can be tough for HSPs. It requires knowing yourself, advocating for your needs and setting boundaries that prioritize your sensitivity. Most HSPs need to get creative about the work they do so they are able to work around their energy. Most 9-5 jobs and work environments may feel depleting for HSPs who feel the need to compete, keep up and prove themselves through their achievements.
As a self-employed HSP, I have found that being in control of my own schedule is really helpful in reducing anxiety and overwhelm. If I end up losing sleep one night, I can rearrange my work priorities the following day to take better care of myself.
If working for yourself is not possible or desirable, advocate for yourself in you work place. Speak to your supervisor or manager and let them know about your trait and how it can impact your work. And remind them, a positive, nurturing, calming environment will allow you to step into your superpowers and be even more of an asset to the company or organization you work for.
HSPs also crave meaningful work that makes a difference in the lives of others, animals or the planet. If your work is not centered around service, making a contribution through volunteering with organizations that are making a difference in the world can ground you in purpose and meaning as well.
As a self-employed HSP, I have found that being in control of my own schedule is really helpful in reducing anxiety and overwhelm. If I end up losing sleep one night, I can rearrange my work priorities the following day to take better care of myself.
If working for yourself is not possible or desirable, advocate for yourself in you work place. Speak to your supervisor or manager and let them know about your trait and how it can impact your work. And remind them, a positive, nurturing, calming environment will allow you to step into your superpowers and be even more of an asset to the company or organization you work for.
HSPs also crave meaningful work that makes a difference in the lives of others, animals or the planet. If your work is not centered around service, making a contribution through volunteering with organizations that are making a difference in the world can ground you in purpose and meaning as well.
11. Fun, Laughter & Adventure
For HSPs who carry the world on their shoulders, life can feel very serious all the time. This is why HSPs need to carve out time for fun, laughter and adventure. Find the JOY in everyday moments. Plan a relaxing trip or book a date to travel and to visit a friend. Watch something funny to lighten your mood and spirit.
If stress is overwhelming your ability to find joy in life, get some support from an HSP knowledgable therapist or HSP Lifestyle Coach like myself! Book your free 20-min discovery call here to learn how I can support your HSP journey in finding peace, relief and JOY in being an HSP!
If stress is overwhelming your ability to find joy in life, get some support from an HSP knowledgable therapist or HSP Lifestyle Coach like myself! Book your free 20-min discovery call here to learn how I can support your HSP journey in finding peace, relief and JOY in being an HSP!
12. Connection & Belonging
HSPs can feel alone and isolated due to their sensitive nature, it's is vital that you find your tribe.
Building community can support positive changes, new habits, and healthy ways of being and living life. Community is essential for success. Humans are wired to connect. But HSPs tend to feel different from others because they process the world differently than 80% of the population. Feelings of inclusivity are hard to cultivate when you always feel like the outcast which increases feelings of not belonging. Being too much, feeling too much, feeling too sensitive. Preferring to spend time alone, being an introvert. HSP prefer smaller groups or quality one-on-one time for deep conversation. HSP get bored with meaningless conversation and small talk.
Elaine Aron says HSP community is one of the 5 Necessities to thriving and surviving as an HSP. A great way to cultivate HSP Community is to join the HSP Club on Clubhouse! I have been holding space weekly on this platform since January 2021. If you are not able to make the live rooms, you can always tune into the replays here or inside the Clubhouse app!
Click here to tune into a Clubhouse replay that celebrated the 1-year anniversary of holding HSP community on Clubhouse and how that impacted the HSPs who regularly meet up and attend live to connect and get support from their fellow HSPs! Honestly, I have found my truest friends through the HSP Club on Clubhouse! So grateful for the connections I have built there in just over a year!
Building community can support positive changes, new habits, and healthy ways of being and living life. Community is essential for success. Humans are wired to connect. But HSPs tend to feel different from others because they process the world differently than 80% of the population. Feelings of inclusivity are hard to cultivate when you always feel like the outcast which increases feelings of not belonging. Being too much, feeling too much, feeling too sensitive. Preferring to spend time alone, being an introvert. HSP prefer smaller groups or quality one-on-one time for deep conversation. HSP get bored with meaningless conversation and small talk.
Elaine Aron says HSP community is one of the 5 Necessities to thriving and surviving as an HSP. A great way to cultivate HSP Community is to join the HSP Club on Clubhouse! I have been holding space weekly on this platform since January 2021. If you are not able to make the live rooms, you can always tune into the replays here or inside the Clubhouse app!
Click here to tune into a Clubhouse replay that celebrated the 1-year anniversary of holding HSP community on Clubhouse and how that impacted the HSPs who regularly meet up and attend live to connect and get support from their fellow HSPs! Honestly, I have found my truest friends through the HSP Club on Clubhouse! So grateful for the connections I have built there in just over a year!
13. Spirituality & Gratitude
What spiritual experiences uplift you? Prayer, walking meditation, time in nature, yoga, spiritual readings or joining a spiritual community or service. Elaine Aron suggests that you schedule that in daily, weekly and quarterly.
Do you have a gratitude practice? Simply focusing on three things you are grateful for everyday, can help your you sleep better, increases mental strength, improves self-esteem, enhances empathy and reduces aggression according to Psychology Today.
Do you have a gratitude practice? Simply focusing on three things you are grateful for everyday, can help your you sleep better, increases mental strength, improves self-esteem, enhances empathy and reduces aggression according to Psychology Today.
Julie Staub, Holistic Wellness Coach | Terms of Use | Disclaimer | Privacy Policy | Copyright © 2022