Self-Care Guide for Highly Sensitive People

Self-Care Guide for Highly Sensitive People


Because you are worth it.

Self-Care is critical for you to thrive in all areas of your life. Your sensitivities do not mean you are weak, broken or less than someone who is not sensitive. You came into the world able to perceive what 80% of the population cannot. Your sensitive traits and those of the other 1.4 billion HSPs’ serve to support the rest of humanity and the world. Highly sensitive people are the worlds innovators, creatives, leaders, therapist, doctors., coaches, teachers, CEOs, entrepreneurs, problem solvers, change agents, HR, healers, philosophers, and philanthropist…

As a highly sensitive, too much of anything, such as large gatherings, noise or chemical scents is overwhelming to your system. This doesn’t mean you are “high maintenance” in a bad way, but rather high maintenance so that you can function to your highest ability, and allow yourself to be the best you. You have sensitive superpowers that don’t function well when you are not well. To be your best requires you to respect and cherish your mind, body and spirit.


Your self-care will allow you to operate from a healthy, positive, balanced and empowered state of being.

-Marilyn O ́Malley


Are You a Highly Sensitive Person? Take the Test

Check each statement if it is somewhat true -> true for you.

  •  I have an acute awareness of my environments
  •  I have a rich and complex inner life (live a lot in my head imagining)
  •  I have a strong intuition
  •  I am deeply moved by people, culture, animals,and experiences in nature
  •  I take on other people’s feelings and I know how to help them before they do ~Empathy
  •  I don’t like making mistakes or forgetting things
  •  I find it unpleasant to have a lot going on around me and on my plate
  •  I’ve been labeled as too emotional or shy
  •  I need to make private time for  myself everyday, otherwise I’m stressed out
  •  I am particularly sensitive the effects of caffeine (tea,coffee and dark chocolate)
    The Top 5 Are SuperPowers !
    Honor and develop your sensitive self with the assistance of this self-care guide.

Empathy – the ability to understand and share the feelings of another.

Self-Care for an Empath:

  • Train yourself to stop reading or picking up on other people’s energy all the time.Give yourself breaks and you don’t have to isolate to do this.
  • Create moments of peace and calm throughout the day.
  • Frequently, check in with yourself to see what you are feeling and need. Give yourself what you need.
  • Check in and clear any feelings, emotions and pain that is not yours
  • Put up an energetic screen to help you keep other people’s energy at a distanceand not take it on as your own.
  • Set healthy boundaries, don’t make other people more important than you, it’s disempowering.
  • Practice compassion and rigorous self-care with yourself.
  • Ground yourself in nature, animals or in water (shower, bath, swim) at leastdaily.

Highly Creative & Complex Inner Life

Self-care of your very creative and complex inner life:

  • Meditate, learn how to manage your cluttered mind and not let it run unfocused.
  • Create a positive mindset, stay focused on possibilities instead of fears and limitations.
  • Journal your feelings and thoughts to get them out of your head rather than play them over and over.
  • Create a place to put all the ideas that are interesting to you (idea journal, word doc on desktop…)
  • Understand that not every idea you get is to be implemented NOW or even in the future. Just because you think it doesn’t mean you need to create it.
  • Schedule your day on a daily sheet and record reminders of those things that come up that aren’t priority, so you’re not trying to remember everything in your head.
  • Stay focused on one goal at a time. Set a timer (15, 30, 60 or 90 minutes)

Overstimulation by Your Environment (Home or Office)

Self-care to minimize overstimulation

  • Plan your day on a daily calendar every morning and stick to it.
  • Add things that make you feel nourished, grounded, beautiful and happy.
  • Declutter and clear anything that doesn’t feel good or reminds you of a negative experience.
  • Stop watching and listening to the news or violent TV and movies.
  • If busy office, too loud… listen to your music.
    Lights too bright, wear tinted glasses.
    Too much action – put plants up to block out activity around you…
  • Learn to manage your mind (focus on the present moment-not stressing) and energy (grounded, present, vital) so you are not distracted by everything around you.
  • Remove distractions, phone, email and message notices…
  • Surround yourself with powerful objects, sounds or symbols that make you feel good; crystals, affirmations, pictures of people who love you, plants, energy tools…
  • Schedule breaks throughout the day of nurturing time. Walk, short meditation…

Overwhelmed with Too Much to Do?

Self-care to deal with overwhelm

  • Create a plan of action, so you know the actions and steps needed. When you know the path to where you are going it doesn’t feel so overwhelming. Planning creates a sense of certainty.
  • Sunday night look at what your week is like and after that just look at one day at a time. The week is too much.
  • Chunk down the bigger projects into smaller action steps.
  • Focus on one thing at a time, no multitasking or checking phone.
  • Set time limits for each action, that way you can’t over schedule and we tend to get things done within the time frame we set. If you say all day… you’ll take all day. Use time as an intention.
  • Take short breaks in between timed sessions, move your body, sing, play with pet, something fun or nourishing, drink water…
  • Delegate or hire help.
  • Eat and drink healthy to sustain energy.
  • Ask for support and receive it.
  • Breathe, close your eyes and take 5 breathes into your belly, through your nose. Breathe in 4 count, hold 2 count, exhale 4 count, hold 2 count. Calms you!

Nervous System Frazzled

Self-Care for frazzled nervous system
Take a break if you can. Even if 30 minutes to refresh your system.

  • Create healthy boundaries, learn to say “NO” and ask for help.
  • Kava Kava and Rescue Remedy are good for calming the nervous system ifyou’re anxious. Check with your health advisor.
  • Pet an animal or spend time in nature.
  • If you’re feeling like it is your inner child not feeling safe, let her know she can relax and that you are in control and will take care of her. She doesn’t need to be on high alert. Then ask her what she needs, listen and take care of her. When we take care of ourselves, the part of our brain that is looking for danger will quiet down.
  • Drink water and eat something that is fresh and nurturing.
  • Use EFT Tapping to reduce overwhelm and the fight or flight stress response.
  • Exercise daily to move energy and emotions.
  • Stop listening to news, watching horror or violent movies and TV shows, playing violent games…
  • Stop being around negative, narcissistic and abusive people
  • Get plenty of good sleep. ©2017 Marilyn O ́Malley

Daily Practice

It is important to make self-care a daily routine. Here are some practices to keep you healthy, grounded, energized and empowered:

  • Feel your feelings rather than think about them
  • Move your body
  • Quiet time or meditation
  • Daily intentions
  • Plan your day
  • Clearing other people’s energy multiple times a day
  • Ground yourself
  • Create healthy boundaries around you, so others can’t suck on your energy
  • Pay attention to your inner child and make them feel safe, seen and heard
  • Learn to say “no” to everything that is not a “yes”
  • Use your intuition to guide you
  • Eat healthy
  • Lots of sleep
  • Do something that brings you pleasure
  • Open, clear and balance your chakras ©2017 Marilyn O ́Malley

What NOW

First, Congratulations! for signing up for this guide. Focusing on your well-being will help you feel empowered, connected, authentic and creative, so you can help others do the same.

There is no “perfect” way to take care of yourself or “perfect” you. You will have to experiment trying different self-care options and see what works best with you. Be compassionate with yourself, your on a journey not a race.

Pick one category in this guide where you are having the most difficulty or choose the Daily Practice, and start by implementing one new self-care activity. It takes 30+ consecutive days to create a new habit, so stick with it and you’ll feel better.

Self-care will relieve your stress, overwhelm, anxiety, fear, and overstimulation. Managing your life nurtures and empowers you to be the best you.

If you want to learn more about your SuperPowers , being highly sensitive or how to do some of the energy work mentioned here, like grounding, you can go to my website and search by topic. and my YouTube channel

If you’d like more help you can call for a free 60-minute Discovery Session with me. 805 883-8598

Proud to be a highly sensitive! Marilyn O’Malley

©2017 Marilyn O ́Malley

You Deserve To Be Your Best

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