15 Ways to Stay Grounded as an HSP

Do you sometimes feel overwhelmed as you’re juggling multiple responsibilities and trying to keep up with constant change? Maybe you feel like you’re bombarded by news and information, and being pulled in many directions. Highly-sensitive people are especially susceptible to feeling overwhelmed and out of balance when there are many inputs to process.

It can be hard to stay grounded unless you train your body and mind to stay calm under pressure.

Try these daily habits that will keep you centered and peaceful.

Habits to Keep Your Mind and Spirit Grounded:

  1. Slow down
    Make a conscious decision to stop rushing around. Do less and accomplish more by clarifying your priorities. Focus on one activity at a time, and pause in between tasks.

  2. Breathe deep
    Lower your stress levels with simple breathing exercises. Work at breathing from your abdomen instead of your chest, and lengthening your exhalations. Try alternate nostril breathing to activate both sides of your brain by using your thumb to close off one side of your nose at a time.

  3. Practice mindfulness
    Daily meditation will help you to live in the present moment. Find a quiet place where you can sit down and let go of distracting thoughts.

  4. Monitor your self talk
    Replace doubts and limiting beliefs with more encouraging messages. Remember your past victories and cheer yourself.

  5. Soothe yourself
    Be gentle with yourself when you’re having a tough day. Listen to soft music or take a warm bath.
    If you are going through a hard time be compassionate towards yourself and use self-compassionate talk.

  6. Engage in meaningful activities
    Understand your strengths and spend time doing things that create a sense of flow. You may find fulfillment in your job or hobbies.

  7. Connect with others
    Surround yourself with loving and supportive family members and friends. Create opportunities to share laughter and deep conversation.
    For instance, if you want to meet other Highly Sensitive People you can join the Happy Sensitive Community.
  8. Express gratitude
    Count your blessings. Let others know how much they mean to you and look for ways to make them smile.

  9. Strengthen your faith
    Contemplate your purpose and beliefs. Find a community where you feel accepted and inspired, whether it’s your church or a secular discussion group.


  10. Think positive
    Give yourself permission to feel your emotions, be present with them, accept them, make peace with them and let them pass naturally. After that, look on the bright side. An upbeat attitude will increase your resilience.

Habits to Keep Your Body Grounded:

  1. Adjust your posture
    The way you hold your body can help you feel balanced and give you more strength and energy. Stand up straight and tall with your shoulders held back and your stomach tucked in. Check that your head is level, and your knees are slightly bent.

  2. Exercise
    Working out keeps your body and mind in top condition. Aim for at least 30 minutes of physical activity at least 3 days a week. Pick something that aligns with your sensitive nature. Don’t go to a crowded gym if this leads to sensory overload. I myself like to cycle around the lake with my daughter at least once a week.

  3. Eat a balanced diet
    Make natural whole foods the mainstay of your diet, including at least 5 servings of vegetable and fruits each day. Choose lean proteins and healthy fats. Cut back on excess sugar and salt.

  4. Rest and sleep
    Give your body time to heal and restore. While individual sleep requirements vary, 7 to 8 hours is sufficient for most adults. HSPs often even need more than 8 hours of sleep. Pay attention to the quality of your sleep too. Darken your bedroom and block out background noise.

  5. Limit irritants
    Ironically, some of the things we do to manage stress can actually backfire. Consume caffeine and alcohol in moderation. A lot of HSPs are extremely sensitive to caffeine.

Your daily choices can help to introduce more peace and harmony into your life as you navigate minor and major challenges. Staying grounded will make you happier and more productive.

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