This article originally appeared in Highly Sensitive Refuge. It’s a 5-minute read.
“The world is hurting my soul.”
A friend and fellow HSP sent me these words over the weekend, and made me realize how much the world is hurting my soul, too.
We’ve all been through a lot over the past few years, living in a state of unsustainable uncertainty, anticipatory grief, and heartbreak. As the war in Ukraine breaks hearts around the world, for us sensitive souls, it can feel like too much to bear.
How we cope and exist and survive has to look different because we’re wired differently, and the world needs us during times like this. Here are nine ways to take care of yourself when you’re triggered, drowning in emotion, or feeling completely overwhelmed.
Explore Your Emotions
We’re wired to feel deeply, and as a result, it’s easy to get caught in a downward spiral of negative emotions. One of the most effective ways to stop this is gaining some objectivity around what you’re feeling.
Ask yourself:
Are these feelings helpful or useful?
Can I learn from them?
Are they trying to teach me something?
Are they nudging me to do something?
Regardless of whether your answer is yes or no, it’s so important to name your emotions so they lose some of their power. Sit with them and feel your way through them as long as you can, but don’t allow yourself to get stuck inside them.
7 Techniques for Releasing Your Emotions
Now, it’s time to let the emotions that aren’t serving you go, or they’ll continue to weigh you down. You can do this in a variety of ways, and different strategies may work for different emotions.
Here are seven techniques that have been working for me.
Dry Bathing
Dry bathing has been life changing for me. You’ll likely feel strange doing it the first few times, but this Reiki technique feels like I’m literally brushing layers and layers of heavy emotion off of me.
As HSPs, we’re taking on the emotions of others all day long, so it can be extremely helpful to do this multiple times a day—and especially when you’re feeling weighed down by the world.
Let yourself cry, without judgment
This morning, I started crying in the shower. There was no clear reason, and I’m still not completely sure why I was crying, but a weight lifted off my shoulders as I allowed the tears to fall.
With all the emotions we’re carrying, sometimes it can feel incredibly healing and cleansing to allow the tears to fall—without even asking ourselves why.
Intentional Breathing
I’ve also started taking a few minutes each day to do some deep breathing, and very intentionally let specific things go—like the tragedies happening in Ukraine, but other things that I’m carrying, too.
This is both mental and visual for me. I breathe in positive emotions like joy, gratitude, and peace, as I exhale the heavy emotions I’m feeling that are attached to specific situations and specific people.
I carry all my tension and stress in my right shoulder blade, so as I exhale, I’m visualizing the release from the exact point in my body where it all builds up.
Prayer
My faith is an integral part of who I am. One of the most impactful things that I do, after the breathing exercise above, is pray for the people in Ukraine.
I’m struggling a lot right now with why God is allowing Russia to attack Ukraine, because I know this is breaking God’s heart, too. But praying is something that I can do, and it’s another way to let go of something that’s completely beyond my control.
Move Your Body
Movement is another powerful way to release emotions that aren’t serving you or anyone else in your life. You can move in an intentional way, like yoga or running, or in a free and crazy way, to shake off those negative emotions and help you get into a different mental state.
Write Through It
Writing is another technique I use a lot. Putting your feelings and emotions down on paper, while allowing yourself to free write, can lead you to places you don’t expect as you write your way through everything you’re feeling.
Donate
If you’re able, turn your heartbreak into help by giving to an organization that is on the ground in Ukraine. Together Rising is a non-profit that I’ve personally vetted, who is focusing on the most urgent needs which include medical supplies, food, and cash, as well as medical and psychological support.
I’ve always had the deepest respect for therapists, social workers, and people who risk their lives by being on the ground to offer humanitarian aid because I know that my heart couldn’t survive that.
So instead, I donate whatever I can, whenever I can to give these heroes the funds they need to do the work I can’t do.
Be Careful About What Your Consume
For years, I avoided the news completely, because it hurt too much to hear about humanity at its worst.
But shortly after the murder of George Floyd, I saw an Instagram post from a Black HSP, talking about how she didn’t have the privilege of turning off all the hard stuff. She was living it.
Something inside me shifted after I read that. I felt a responsibility to stay informed enough to know what I could do to help, and I started reading The Skimm. It summarizes the facts of what’s going on in the world, and often offers ways to help.
If you choose to stay informed this way, give yourself permission ahead of time to stop reading if it gets too heavy or painful for you, and then use one of the strategies above to help you release any emotions you’ve picked up.
I still recommend staying off of social media or carefully curating your news feed so nothing too heavy pops up.
Also, know that you’re not alone in the way you feel. At least 20% of the entire world is highly sensitive, and their souls are feeling as heavy as yours right now as they feel as deeply as you do.
Take care of yourself so you can keep showing up with the unique gifts our world so desperately needs.