The Five S's of Self-Care for HSPs
If there's a TON happening this week, you're probably feeling NUMB as one of the top emotions.
NUMB signals that you're experiencing TOO MUCH (i.e., experiencing nervous system overload) and that you're needing LESS. This is especially true for Highly Sensitive Persons (HSPs), who might find self-care not just beneficial but necessary. In this post, we’re going to explore the Five S’s of Self-Care for HSPs.
Nervous System Overload
If you don't give yourself what you need, your body will MAKE it happen (but often in messier, more inconvenient ways, at the most inopportune times).
The more your nervous system gets overloaded, the more reactive decisions you’ll make that make hard things even harder.
Make it easier on yourself - these are ways to do LESS this week.
Silence
Solitude
Stillness
Simplicity
Space
SELF-CARE for HSPs
Self-care for highly sensitive persons consists of what I like to call The Five S’s of LESS.
These elements are foundational in creating an environment where one can reduce nervous system overload, recharge, and find emotional balance.
Silence
There are a few simple things Highly Sensitive Persons can do to include Silence in their self-care practice.
Reduce literal noise in your environment - wear noise reduction earplugs
Reduce stimulation from the five senses - sight, smell, taste, touch, and hearing
Quiet your thoughts with meditation - tune into your body
Quiet other people’s thoughts, emotions, and experiences by putting your phone on silent for 1 hour at a time
Solitude
Solitude offers a precious opportunity for Highly Sensitive Persons to reconnect with themselves and process their feelings.
For 5 min for 3 times per day, spend time solo - go for a brisk walk or go to a coffee shop with the intention of not connecting with others or attuning to them (bring a book!)
Solitude is NOT loneliness. The point is to CONNECT, not disconnect.
Check in with yourself. How are YOU doing? What are YOU needing/wanting?
Stillness
In our busy world, taking a moment to be still is a powerful way for highly sensitive people to look after themselves.
Literally sit still, do nothing, zone out.
Don't hurry or try to make something happen.
Walk/move at a slower pace.
Be unproductive and "lazy" on purpose.
Don’t pack your schedule - build margin into your calendar.
Simplicity
Simplicity means reducing your nervous system overload and making life easier for yourself by choosing the less complicated option.
Don’t add more stops to the store thinking, “I may as well also go to the post office”. Go to the store, get your things, come back.
Take 1/4 as much time making decisions. Don’t deliberate over what kind of toothpaste to buy. Pick one that’s good enough and move along with your day. Try these quick exercises for HSPs to become more decisive.
Don't try to hyperoptimize or multitask, but solotask.
Pick one thing and enjoy it instead of focusing on what it COULD be.
Space
Last but not least, practice self-care by adding more Space.
A decluttered physical (and emotional) environment with room to move around does wonders.
Go outside to a park, under the open skies.
Stretch your body, move around.
Take up space (literally!). Expand your chest, stretch out your arms, look up to the sky.
Start SMALL.
Pick ONE of the bullet points (not even an entire category) to do this week. This is not a performance test, or turning self-care into another task on your to-do list.
The goal is to do LESS on purpose, not to STRIVE or FORCE yourself to do more (and then judge yourself afterwards for failing).
Choose something that feels manageable, something that speaks to you, and start creating space for what truly matters.
Enjoy!
The BIG Feelings First Aid Kit
Messy feelings spilling out at the WRONG TIME, WRONG PLACE, WRONG WAY?
Grab this free PDF guide that shows you how to handle feelings like a pro so that you can keep moving forward in life!
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© Copyright 2023 Joanne Kim. All rights reserved.
Joanne Kim, Feelings Translator
Hi! I’m a therapist-turned feelings coach who helps Highly Sensitive Persons, Empaths, Enneagram 2s & 4s, etc. turn their BIGGEST feelings into their GREATEST superpower!
They are often the first (or only) person in their family to intuitively process and express feelings; consequently, they are often judged or criticized so that they learn to people please, placate, or perform until they hit a wall.
They’re super familiar with anxiety, guilt, and shame, partly because of an allergic reaction to anger (theirs and others').
Often the super responsible, empathic, and ethical person in their environments, they reach out to me after they're already burned out, resentful in their relationships, or sucked into their shame spiral.
The most common feedback I get from people when I share about how feelings work is,
"Why didn't anyone teach me this in school??"
Hence, I am building a school helping people work WITH their feelings so their feelings work FOR them.
The part of your brain that helps you make wise, sound decisions to manage stress is the very part that also shuts down when you pass a certain threshold. Keep yourself grounded and balanced with this handy worksheet!