Last updated on November 8th, 2024 at 04:53 pm
Are you or your child an empath? If so, these empath self-care tips are for you.
What is an Empath?
An empath is a person who is highly attuned to other people’s feelings, emotions and moods.
While being an empath is linked to empathy, empaths don’t just understand other people’s feelings, they actually experience them.
Empaths tend to have good intuition (they go with their ‘gut’).
Are you an Empath?
Here are some common qualities shared by empaths:
- Often (but not always) introverts
- Feel drained after spending time with emotionally demanding individuals
- Sensitive to their environments (noise, crowds, smells, brightness, heat/cold)
- Intuitive and perceptive
- Find it hard to watch horror movies or the news
- Absorb other people’s moods and feelings easily
- Need to spend time alone or outdoors to re-energise
- Easily feel overwhelmed
Self-Care For Empaths
Empaths may be affected positively or negatively by the emotions of others. As a result, they may need to protect themselves from taking on others’ feelings too much.
Empaths are usually more sensitive and are therefore affected by noise, smells, heat and cold more than some.
They can often feel overwhelmed in crowded spaces or at parties. Carrying the emotions of others can be tiring and draining.
Self-care for empaths is important. It’s necessary to put boundaries in place and explore ways to re-energise and re-balance yourself.
Self-care tips for empaths
There are definitely actions you can take to protect and help yourself as an empath.
If you suspect your child is an empath, you can also support and encourage them to follow these empath self-care tips.
Celebrate your differences
It’s tempting to try and fit in. Sometimes, we can be tough on ourselves and believe that we should be able to cope with certain situations – especially since others seem able to.
However, once you start to get comfortable with the fact that you’re an empath, you’ll feel more confident about choosing what you do and don’t want to do.
Be kind to yourself and say no to things that you know you really won’t enjoy or will be a struggle for you.
Acknowledge that you have different qualities and that these don’t make you any ‘less’ than anyone else.
In fact, there are many positive attributes to being an empath, such as increased awareness, emotional intelligence and close and meaningful relationships. Celebrate those differences.
Don’t always be a ‘fixer’
If you’re an empath, you’re probably used to trying to help or ‘fix’ other people. ‘Broken wing syndrome’ is real.
It’s when empaths are drawn to people who need help (whether those people ask for it or not).
If you’re a highly intuitive empath, you can probably sense other people’s pain and it feels normal to you to want to remedy it. I’m pretty sure this is why I became a social worker. However, emotionally demanding work such as nursing, teaching or social work can be some of the worst jobs for empaths and you may face burnout.
While it’s ok to want to help others, it’s also important to recognise when you may be going overboard in this regard. Offering a listening ear is one thing, but if it seems like you’re banging your head against a brick wall, then it’s time to call it quits.
Recognise when you’re starting to feel depleted, move away from the situation and give yourself opportunities to rest and recuperate.
Meditate or do breathing exercises
Meditation and breathing exercises are excellent forms of self-care for empaths and great ways to recover in times of stress or overwhelm.
It might feel tricky to fit this into a busy lifestyle, however, I really believe just a 10-minute meditation or 5 minutes of a breathing exercise is hugely beneficial.
You can download a meditation app such as Headspace or Calm, or there are plenty of 10-minute meditations you can access on YouTube.
If I have just 5 minutes (for example, in the car at school pick-up), I’ll do a quick body scan meditation, or breathing exercise, which I don’t need guidance for.
My favourite breathing exercise is simple: breathe in for a count of four, hold the breath for a count of four, breathe out for a count of four and hold the breath again for a count of four.
You might also want to explore crystals for empaths, depending on whether this is something you’re interested in. Amethyst, Obsidian and Smokey Quartz are particularly good stones for empaths.
NLP and Reiki are also great choices for both sensitive adults and children.
Get outdoors and spend time in nature
Being in nature offers the perfect opportunity for a reset. Going for a walk is a form of moving meditation, and it’s particularly great if you have countryside or forest near you. Feeling connected to nature is great for your mental health.
Being outdoors can lift your mood and reduce your stress and cortisol levels. Fresh air is good for you, as is experiencing natural light rather than artificial light.
Getting outdoors will automatically give you a break from whatever it is you’re doing and that can really shift your thinking and help you feel more focused too.
Connect with others similar to you
It might sometimes feel as though you’re the only one who feels and thinks the way you do. This is where it comes in handy to find people who will ‘get you’ and who you can talk to in a way that you’ll be understood.
You could find groups online, or look for courses that might be of interest to you. Not all empaths will necessarily have the same interests so considering what groups or courses to join will be personal to you. Here are some ideas though:
- Mindfulness courses
- Art classes
- Alternative therapy courses such as Reiki
- Facebook groups
Read and Listen
It can be a great comfort to find a book or podcast that really resonates with you. Self-help books with tips for empaths are particularly helpful. Head to my article on the Best Books For Empaths to find some ideas.
Good fiction is perfect for a healthy dose of escapism. As an empath, you’ll probably become immersed in the story and in all the emotions of the characters. Just remember, depending on how you’re feeling, to choose your books carefully.
Just like with TV programmes and films, empaths need to ensure they protect themselves from storylines and content which might be too dark or gloomy. Make sure you intersperse any tougher reads with more light-hearted or funny reading.
Here are some of my favourite podcasts, which you might like to listen to. They’re a fantastic source of empath self-care:
- Happy Place (with Fearne Cotton)
- Eckhart Tolle: Essential Teachings
- Oprah’s Super Soul
- A bit of Optimism (with Simon Sinek)
- Where Should We Begin (with Esther Perel)
Pamper yourself
As an empath, you may tend to think about others more frequently than you think about yourself. You might worry about what others are thinking and feeling, whether they’re ok, or if you can help them.
You might also sometimes find close relationships with others a bit overwhelming at times.
Pampering is the ultimate empath self-care strategy. It looks different for everyone and what you choose will depend on what you feel comfortable with.
It might mean a bubble bath, your favourite coffee with a special treat (this is my go-to), an evening to yourself or a massage.
Whatever it is, make sure you put yourself first occasionally.
Get creative
Whether it’s writing, painting, gardening or cooking, doing something creative allows you an outlet.
Creative pursuits help you make the switch from ‘thinking’ to ‘doing’ and provide an opportunity to be in flow and present in the moment.
Not only a brilliant form of self-care for empaths, activities such as these are also opportunities to get better at something too!
Empaths are often creative types but sometimes life gets in the way and we lose sight of our creative abilities.
If this is you, try and get back in touch with what you used to love as a child. I used to draw a lot and I recently started an adult art class – mainly painting with oils – which I’m loving.
It allows me a chance to get out of my head and do something totally different for a few hours every week. Is there something you used to love doing that you could reignite?
Exercise
Exercise releases endorphins, the feel-good hormones which also make us feel relaxed.
Exercising regularly has huge mental health benefits, in addition to the physical ones we all know about.
If your mind is full of chatter and you’re feeling overwhelmed, exercise really is one of the best coping strategies.
Just like creativity, the type of exercise you’re attracted to will be personal to you. While aerobic activity such as running or cycling is good for your heart, it’s not for everyone.
Finding something you genuinely enjoy doing is the ultimate form of self-care for empaths.
Swimming and yoga are great choices as they are gentle activities which allow opportunities for mindfulness.
Think carefully about who you spend time with
When you have a choice, think carefully about where you want to put your energy and who you want to spend time with.
If you’re an introvert and you find particular people draining, limit the time you’re in their company. If you’re keen to help others, ensure that you put boundaries in place around how much time you spend helping and what you’re prepared to do to help.
Since you’ll pick up on the negativity of others (as well as the positivity, of course), consider how much of that you’re prepared to have in your life.
While everyone has bad days or sometimes needs support, there are some people who are consistently negative and that’s what you need to guard yourself against. Narcissists and empaths, for example, are not a good mix.
Ensure that you have time to re-energise after spending time with those people.
Travel
There are times when the best thing if you can possibly manage it, is to get a complete change of scenery.
Travel allows us space to gain perspective, time away from our regular routine and an opportunity to be exposed to something new.
It’s also a chance to relax and spend quality time with our kids, other family members and good friends. Solo travel every once in a while is also a great self-care for empaths tip as it will allow you to return fully re-charged.
If you need inspiration, take a look at the Travel section of this website. In particular The 8 Best Holiday Destinations for Curious Families.
Conscious travel might be particularly relevant for empaths. The concept of slow travel, in particular, may resonate. Take a look at my article How To Be A Conscious Traveller.
Have a social media detox
Social media can be a source of connection and there are lots of opportunities to make contact with like-minded people. However, it can also trigger anxiety, comparison and overwhelm for empaths.
If you use social media, either for work or your personal life, try and allocate a window to go on social media and be boundaried about going on it any more than that – or if you’re not feeling great.
A break from social media can also be a good idea. It helps us get out of the habit of repeated use or addiction to apps. It can also lessen anxiety and fear of missing out (FOMO).
I hope these empath self-care tips have given you some useful ideas. I’d love to hear what works for you!
If you’re supporting a child who’s struggling, you might also find these posts helpful:
How to Support your Child with Depression
Affirmations also work really well to boost confidence and protect yourself. I have some great ones here:
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