10 Essential Tips for Empaths
Feeling overwhelmed by big personalities is simply the reality of life as an empath and highly sensitive person. We have heightened sensitivity to energies and emotions, and I don't believe we’re meant to just “turn it off”or “stop being so sensitive.”
Instead, I want to offer you a few survival tips that have helped me in the past.
10 Tips for Empaths and Highly Sensitive People
1. Awareness and acknowledgement
The first step is to admit that you have this kind of power and sensitivity. "Yep, I can feel the energy mac truck coming!" Recognize and then acknowledge your feelings of overwhelm — with compassion, if you can.
2. Give yourself some space
Politely excuse yourself with a smile or a wink, like a ninja disappearing into the shadows (or just find a quiet corner.) Let your inner little one know that it's okay to feel this way, and that you’re going to support them through this.
3. Center yourself
Breathe deeply and channel your inner Glinda The Good Witch. Yes, you’re feeling big, but you got this. Nothing is bigger than you and nothing has power over you that you don’t allow and give permission to.
Imagine yourself walking barefoot on the ground, feeling the morning dew and breathing in fresh air. Practice a grounding technique like this or do some intentional breathing, mindfulness, or visualization to center yourself and manage your own energy amidst strong personalities.
4. Protect your energy
Picture yourself in a bubble-wrap suit; not recommended for actual wear, but the mental image should make you smile while also communicating the point! Use protective techniques like visualizing a shield of light around you, wearing protective crystals black tourmaline or selenite, or carrying grounding objects that keep you more grounded in your own energy so that you’re less likely to absorb the energy of others.
5. Support your own needs
Treat yourself with the same tenderness and care you would offer to royalty or a cherished child. You've just survived something chaotic and used a huge amount of energy to do it. Prioritize activities that recharge you, such as spending time in nature, practicing yoga or meditation, resting, journaling, or engaging playfully with your creativity or imagination.
6. Create boundaries
Establish clear boundaries when your nervous system is feeling really activated and dysregulated. Sometimes it’s not people that overwhelm you — it’s you that needs greater care and space from the expectations and needs of others. This could mean limiting your time with certain groups or activities that feel draining, creating more space for alone time in your day, or politely excusing yourself from a situation when you feel overloaded, overwhelmed, or unclear.
7. Seek support
Find a tribe of fellow empaths who get it (like in my new course, The Empath’s Survival Guide). Sharing stories and feeling truly witnessed, seen, and heard can transform your relationship with yourself and others. Letting others empathize with you can provide validation and relief. Seek out community experiences where you can recharge together. Connect with supportive friends, family members, or fellow empaths who understand your experiences.
8. Set intentions for your day or before interacting with big groups
“Today, I will not absorb everyone's emotional melodrama.” Repeat after me: “Not my circus. Not my monkeys." Before interacting with big personalities, set intentions for how you want to feel and respond. Stay in your body and your own emotions. Focus on maintaining your own emotional equilibrium and not being a sponge for others' emotions.
9. Practice detachment
Imagine yourself as a wise owl observing the chaos below, nodding sagely but not getting involved. It’s okay to observe the processes of others without jumping in the deep end with them. You can learn to observe without absorbing. Remind yourself that you are not responsible for managing the emotions of others, and no one is asking you to be that person (unless you are in a clearly defined and therapeutic container of support). It's okay to let others simply be in their processes and to protect your well-being. Sometimes, this is incredibly supportive.
10. Get professional support
If all else fails, call in the empathy experts (aka therapists, like me). Let yourself be supported by someone who has the tools to do so. We can help you navigate the emotional rollercoaster. If overwhelming emotions persist or significantly impact your daily life, consider seeking guidance from a therapist or counselor who specializes in empathy and sensitivity.
Remember, being an empath is a superpower wrapped in a cozy blanket of sensitivity. Embrace your unique gifts, laugh at the quirks, and know that you're not alone in feeling this way!
If you want to dive deeper into these topics in a supportive community, join us in the Empath’s Survival Guide: A 5-week course for Highly Sensitive People. We start 9/9/24!