HSPs & Empaths

Highly Sensitive People

HSPs (Highly Sensitive People) and empaths are often talked about together because they both experience heightened sensitivity, but they’re not quite the same thing.

 

HSP (Highly Sensitive Person)

Being an HSP is a personality trait studied in psychology. It’s called Sensory Processing Sensitivity (SPS).

HSPs are very sensitive to sensory input, bright lights, loud noises, textures, smells, etc.

They process emotions deeply, often need time to recharge after socialising, and can be easily overwhelmed.

Many HSPs are empathetic, but that’s not their defining trait, they’re more defined by overstimulation and deep processing.

 

Empath

An empath goes beyond empathy; they actually absorb and feel the emotions of others as if they were their own.

Empaths are often described as being sensitive to energy (people’s moods, vibes in a room, etc.).

Being an empath isn’t as scientifically studied or defined; it often overlaps with spiritual or metaphysical perspectives.

Some empaths may not be sensitive to sensory stimuli like HSPs are.

 

Overlap

You can be both an HSP and an empathy, but not all HSPs are empaths, and not all empaths are HSPs.

Both may feel overwhelmed in crowds, need alone time, and struggle with emotional boundaries.

 

HSP (Highly Sensitive Person) Checklist:

• I get overwhelmed by bright lights, strong smells, or loud noises.
• I need quiet time alone every day to recharge.
• I notice small details or changes in my environment that others miss.
• I avoid violent or emotionally intense movies/shows.
• I get rattled when I have a lot to do in a short amount of time.
• I reflect deeply on things and often replay conversations in my head.
• I have a rich inner life and imagination.
• I’m deeply moved by art, music, or nature.

 

Empath Checklist:

• I can instantly sense what others are feeling, even without them saying anything.
• I often absorb the emotions or energy of people around me.
• Being in crowds or around negative people drains me quickly.
• I sometimes can’t tell if what I’m feeling is mine or someone else’s.
• People tend to come to me with their problems or confide in me easily.
• I feel physically unwell or emotionally off after spending time with certain people.
• I need to emotionally “detox” after social interactions.
• I feel a strong connection to animals, nature, or spiritual energy.

 

Results:

If you checked mostly HSP: You likely have sensory processing sensitivity.

If you checked mostly empath: You’re likely an empath, tuned in to others’ emotions and energy.

If you checked many in both: You’re probably both an HSP and an empathy, a deep feeler and deep sensor.

Here are some coping strategies for how to protect your energy, whether you’re an HSP, an empath, or both.

 

For HSPs (Highly Sensitive People)

1. Create quiet space daily: Make time for stillness, whether it’s a walk alone, journaling, or just sitting with tea in silence.
2. Limit sensory overload: Carry sunglasses, noise-canceling earbuds, or inhaling essential oils to help soften overwhelming environments.
3. Set boundaries with media: Avoid news or content that’s emotionally intense. Curate your social media feeds too.
4. Get enough sleep: You’ll feel more overwhelmed if your nervous system isn’t rested.
5. Don’t overbook yourself: You thrive with space between plans. Say no when needed—your downtime is sacred.

 

For Empaths

1. Ground yourself daily: Spend time barefoot on the ground, take salt baths, or do grounding meditations. Visualise roots growing from your feet into the earth.
2. Clear your energy: Visualise brushing off or releasing energy that doesn’t belong to you. Some use sage or crystals, others prefer breathwork.
3. Practice shielding: Visualise a bubble of light around you (gold, white, or blue, whatever feels protective). Set the intention: “Only love and truth may pass through.”
4. Identify what’s yours vs. what’s not: Pause and ask, “Is this feeling mine?” If not, release it. Journaling helps here too.
5. Choose your circle wisely: Empaths are emotional sponges, so surround yourself with people who nourish, not drain, you.

 

For Both HSPs & Empaths

1. Alone time is non-negotiable. Don’t feel guilty for needing it.
2. Nature is medicine. Go outside when you’re overwhelmed, even a short walk can reset you.
3. Creative outlets help you process emotion. Draw, write, dance, sing, anything that lets energy move.
4. Breathwork and body awareness bring you back to yourself when emotions get overwhelming.

 

Supportive Daily Routine

Here’s a calming daily routine specially designed for HSPs, empaths, or both. It’s gentle, grounding, and supports your energy from morning to night.

 

Morning (Start with intention)

• Wake up slowly.
• Avoid grabbing your phone first thing.
• Take 5 deep breaths.
• Say a gentle affirmation like: “Today, I protect my peace and energy.”
• Grounding moment.
• Stretch or do light yoga for 5–10 minutes.
• Walk barefoot on the ground or stand by a window with sunlight.
• Sip warm water or tea mindfully.
• Energy check-in.
• Ask: How do I feel today?
• Visualise a protective bubble or light surrounding you for emotional boundaries.

 

Midday (Stay centered)

• Pause and reset.
• Take short breaks between tasks.
• Step outside for fresh air, even for 2–3 minutes.
• Do a quick grounding breath: inhale for 4, hold for 4, exhale for 6.
• Light, nourishing food.
• Eat slowly and mindfully, your body digests better when calm.
• If you’re around intense people or chaos, step away if you can.
• Energetic check-in.
• Ask: Am I feeling drained?
• If yes, try placing your hand on your heart and breathing deeply or journaling briefly.

 

Evening (Unwind and release)

• Gentle transition from the day.
• Dim lights, play calming music, and disconnect from screens if possible.
• Write down any emotions or thoughts you’ve picked up from others and “release” them.
• Energy clearing ritual.
• Salt bath, essential oils (lavender or eucalyptus), or simply washing your hands with intention.
• Say: “I release all energy that is not mine.”
• Creative or quiet time.
• Read, sketch, listen to calming music, or just be still.
• Avoid heavy conversations or emotional TV right before bed.
• Prepare for deep rest.
• Sleep in a cosy, low-stimulation space.
• Optional: Weighted blanket, soft eye mask, or white noise.
• Say an affirmation like: “I am safe, I am protected, I am recharging.”

 

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