Everyone needs include self-care in their lives to varying degrees. But we, as highly sensitive women, require more than the average person if we’re going to be at our best.
Why is this? Highly sensitive women have finely tuned nervous systems that pick up on all the little things throughout the day that others may not, such as extraneous sounds, temperature changes, bright lights, the moods of those around them and tension in a room, just to name a few. Without a dedicated daily practice of self-care, this can easily lead to overwhelm, excessive fatigue, physical symptoms, depressed mood, anxious feelings and burnout. Overtime and if not addressed, these things can lead to more extreme states of chronic health issues and chronic mental and emotional distress.
The good news is that there are simple ways we can engage in self-care that don’t require endless hours of our day! Yes, it is true, that we need to put in some effort and set some time aside during the day for self-care. But once you begin a practice of self-care, you’ll find that over time, it becomes a natural part of your day that flows seamlessly and doesn’t require a lot of extra effort. In fact, you’ll probably find that your self-care time becomes some of the most cherished and enjoyable time of your day!
Below, I’ve listed some ideas you can try out for self-care. Take time to explore these and, also, be creative – imagine what else appeals to you that lights you up and feels nourishing and rejuvenating. The possibilities are endless!
- Sleep and rest: because our nervous systems are so attuned and often on high alert, they require more time dedicated to rest. Try taking 15 – 20 minutes during the day to step away from your work, turn off or shut down electronics (including your phone), lay in a comfortable spot and close your eyes. Let go of your thoughts during this time or just notice them as they appear and let them move on. Just this little bit of time for yourself can make a world of difference in your energy and capacity throughout the day, especially when it becomes a daily practice. In addition to rest, quality sleep is so important. Start winding down your day an hour before bedtime by turning off electronics, dimming the lights and engaging in any practices that help you relax and let go of the stress from the day. Aiming to be in bed by 10pm can greatly enhance the quality of your sleep. Also, set up your sleeping area for success – no tv or screens before bed, invest in an eye-mask or black out curtains, and use earplugs if you’re awakened by nighttime noises.
- Journaling or expressive writing is a great way to process and release stuck or repressed emotions. Commit to writing for 15-20 minutes at a time. Pick a topic that holds a high level of emotion from your past or a current stressor. Let yourself write knowing that no one will ever see this. Say all the things you fear are too awful to say out loud. Don’t hold anything back. This is not reflective writing…it’s an unburdening. Don’t think your way through it. Feel your way through as you write. Don’t worry about spelling or grammar. When you’re finished, delete the entry from your computer or shred your handwritten paper. Knowing that your writing will not be kept, even if you believe it will be private, will allow your unconscious thoughts and feelings to come to the surface more freely.
- Spend time outside in nature. Lay in the soft grass. Sit against a tree. Watch the clouds float by in the sky.
- Take a gentle walk. This is not a walk for exercise. It is a slow, leisurely walk to gently move your body and connect with the environment around you.
- Put on your most comfortable clothes, play your favorite music and dance like no one is watching! Do this in a private setting, allowing yourself to feel free to move your body in any way she wants to move!
- Spend a few quiet minutes in meditation or mindfulness reflection to start or end the day.
- Develop a morning and/or evening ritual of self-care. These are great ways to start and end your day that will set you up for a more peaceful and productive day without feeling so overwhelmed.
- Engage in your favorite energy hygiene practices or energy psychology practices, such as AIT, EFT and Eden Method exercises (future blogs and videos to come with examples and practices). You can also explore my free e-book which offers some of these practices, including two video demonstrations.
- Engage in soothing self-touch. With light to firm pressure, rub your hands up and down the opposite arms. Lightly stroke your face from forehead, through your cheeks and down to your chin and neck. Self-touch has been shown to be calming and soothing to an activated nervous system.
While these self-care practices can go a long way in creating and maintaining physical and emotional well-being, if you have a history of trauma or emotional woundings that interfere with your ability to live a full and authentic life, it may be time to seek further support to process and heal these challenges. I invite you to explore my offerings for 1:1 coaching or my community for highly sensitive women.