We all have those times in life when we think, ‘If only I’d known that when I was younger.’
So, today, I want to talk about 6 things I wish I’d known as a 30-year-old Empath.
Like I’m sure many of you did, before I knew I was an Empath, I genuinely thought there was something wrong with me. I could walk into a room feeling perfectly happy and leave feeling completely exhausted.
I’d spend time with certain people and come away from them feeling anxious or stressed.
The trouble was, I didn’t understand any of this at the time, so I assumed the problem must be me. I questioned whether I was insecure or just too sensitive.
Looking back now, there are five things I really wish I’d understood much sooner.
1. Those emotions you’re feeling aren’t always yours
This was probably one of the biggest revelations for me because, for years, whenever I suddenly felt stressed or uncomfortable, my first instinct was to look inward and try to work out what was wrong with me.
It took me a long time to notice that I could be perfectly content, then spend time with someone who was angry or anxious, only to find myself feeling completely different afterwards.
I wish I’d known to stop and ask myself a simple question: “Did I feel like this before I walked into this room, or before I was around this person?”
It could have saved me a lot of energy trying to work out why I was suddenly feeling the way I was.
2. Spending too much time around negativity will leave you completely drained
I also wish I’d understood just how much my environment could affect me. I could spend time with someone who complained constantly, criticised everything or always seemed angry with the world, and by the time I left I’d feel either angry or exhausted. At times, I’d even feel physically unwell.
What I hadn’t considered was how exhausting it was to spend that amount of time responding to another person’s emotional state. I’ve learned that I don’t necessarily have to stop caring about someone just because they’re going through a difficult period, but I do need to be aware of what prolonged exposure to negativity does to me.
There’s a difference between supporting someone who’s having a hard time and continually putting yourself in an environment that leaves you depleted.
I now know that time limits matter.
Of course, there are situations where I can’t avoid being around negativity, and that’s when scheduling some downtime afterwards becomes essential. I need that time to reset, and I’ve learned that there shouldn’t be any guilt attached to needing it.
3. Empath fatigue is real
Another thing I wish I’d understood when I was younger was emotional exhaustion.
I really did think I was being lazy or antisocial because I couldn’t face another conversation, another problem or another emotionally difficult situation.
I’d reach the point where I just wanted everyone to leave me alone, and then I’d feel guilty for wanting that.
As you know, I like to share different ways that Empaths can move through life feeling happier, healthier, calmer, and better able to handle the intensity that can sometimes come with being a sensitive person.
There are so many little things we can incorporate into our everyday lives that can make a surprisingly big difference to how we feel, and one of those things is something so simple that we often overlook it completely: smiling.
I have actually been meaning to write about this for quite some time, in fact, since earlier this year. But, as I like to say, better late than never!
I know I’ve mentioned the power of a smile in previous posts over the years, but I’ve never really dedicated an article to it. And because I’ve discovered for myself just how effective it can be as a little emotional uplifter, particularly when I’m out and about and surrounded by lots of people, I thought it was time to elaborate.
I’ve noticed that deliberately smiling at myself can change my internal state surprisingly quickly. It’s become a very simple way of uplifting and empowering myself when out and about or even when home alone.
Interestingly, I stumbled upon this little discovery quite by accident.
Back in January, I was at the airport waiting to board a flight to Thailand. I had a few minutes to spare, so I nipped into WHSmith to buy a book. I was in a rush and, as often happens when you’re rushing, I picked up something I probably wouldn’t ordinarily have chosen. Somehow, it ended up in my basket.
The book was by Mel Robbins and was about The High 5 Habit. I initially thought it was going to be about developing habits in the usual sense, but the idea was actually about giving yourself a high five in the mirror as a way of encouraging and supporting yourself.
Well, as I’m someone who likes to try things out for myself, I decided to give it a go.
I started making a habit of walking past the mirror, looking at myself, smiling, and giving myself a high five.
But something interesting happened.
I realised that it wasn’t really the high five that was doing anything for me.
It was the smile.
I’m not particularly a high-five type of person, and although there was something rather amusing about high-fiving myself in the mirror, the smile seemed to be the part that genuinely lifted my mood. So, rather than concentrating on the high five, I began experimenting with simply smiling more often, particularly when I was at home into a mirror as I passed.
And that’s when I started noticing just how powerful something as simple as smiling at yourself could be.
The thing is, smiling can be the very last thing you feel like doing when you’re feeling low or surrounded by people, noise, movement, and stimulation.
For Empaths or highly sensitive people, busy environments can sometimes feel like an assault on the senses. There are conversations happening everywhere, phones ringing, people rushing around, and emotions being picked up on.
When you’re already feeling overwhelmed, the last thing you may want to do is smile.
You might feel like retreating into yourself, putting your head down, avoiding eye contact, and getting out of there as quickly as possible.
But this is where I’ve found that deliberately introducing a gentle smile can make a difference.
Smiling can help shift the way we feel.
There is interesting research around the connection between facial expressions, emotions, and the brain, although some would say it’s more complicated than simply saying that smiling “tricks” the nervous system. I feel like it does.
Facial expressions and emotions influence one another, and a relaxed, genuine smile can be associated with positive emotional changes and a reduction in feelings of tension for some people.
So, yes, for me, it’s like literally fooling the nervous system into feeling safe, especially when I can see myself smiling.
For example, when you’re tense, your face often becomes tense too. Your jaw tightens, your brow furrows, your shoulders rise, and your breathing can become shallower. But when you consciously soften your face, relax your shoulders, take a slower breath, and allow a gentle smile to appear, you calm your senses and thus your nervous system.
And it doesn’t have to be a huge, exaggerated grin. It’s simply about softening your expression. A little smile. And perhaps saying internally:
“I’m okay. I can handle this.”
This can be particularly useful when we’re in busy public places.
One of our “Empath problems” is that we can become so focused on what’s happening around us that we lose awareness of what’s happening within us. We notice everyone else’s moods, expressions, conversations, and frustrations, and before we know it, we’ve become completely absorbed in the environment.
A smile can become an automatic distraction and an uplifter. It gives us something of our own to focus on, whilst creating a small moment of inward awareness.
You don’t need to see yourself when smiling, but I have found it more effective if you do. Even if that is just in the reflection of a shop window.
When you see yourself, smile!
Smiling can also change the energy of an interaction.
Smile at someone and quite often they smile back. You don’t know what that person has been dealing with that day. Perhaps they’re stressed, lonely, worried, or simply having a difficult morning. A tiny moment of friendliness from a stranger may be enough to lift them, even if only for a few seconds.
And that works both ways. Sometimes we give the smile, and sometimes we receive one. Either way, something shifts.
Of course, I’m not suggesting you walk around forcing a smile at everyone. And you certainly don’t have to pretend you’re happy when you’re not. A smile isn’t about denying what you’re feeling. It’s about giving yourself another option.
If you’re overwhelmed by the world around you, perhaps step away if you can. If you need quiet, find some quiet.
But if you’re simply feeling tense, overstimulated, or weighed down by the atmosphere around you, try experimenting with a gentle smile (in a mirror if you can) and see what happens.
You might find it particularly helpful in places such as:
Airports and train stations
Shopping centres
Busy supermarkets
Queues and waiting rooms
Crowded streets
Social gatherings
Anywhere you feel surrounded by lots of people and stimulation
The next time you’re somewhere busy and you notice yourself becoming tense or overloaded, try something incredibly simple.
Take a slow breath. Relax your shoulders. Unclench your jaw. Bring your attention back into your body. And allow a gentle smile to appear.
Then notice what happens.
You may find that your thoughts become a little less frantic. You may feel slightly lighter. You may even notice that the people around you suddenly seem a little less overwhelming.
And if nothing changes, that’s okay too. It’s simply another little tool to add to your Empath toolkit.
Because sometimes we’re looking for complicated answers when the smallest things can help us shift our state.
We sometimes underestimate how much influence we have over our own internal environment. I know that we can’t control the world around us. But we can become more conscious of how we respond to it.
So, the next time you find yourself surrounded by people and feeling that familiar sense of overload, remember to curl your lips upward.
You don’t really need a high five (but do try it, just to see if it works for you).
Just try smiling.
You might be surprised at what happens. Because sometimes, when the world around us feels overwhelming, a tiny change in expression can be the beginning of a much bigger change in how we experience the moment.
I recently came across the term otrovert, and it immediately caught my attention.
The more I learned about it, the more I started wondering whether this could be a word that describes many Empaths who have never quite felt comfortable being labelled as either an introvert or an extrovert.
Now, I do realise that we don’t need a label to understand our nature, but sometimes it helps us determine the reasons why we are the way we are.
The term otrovert isn’t a recognised psychological diagnosis, and it certainly won’t describe every Empath. But I found it fascinating because it seems to offer another way of looking at those people who don’t quite fit neatly into either box.
And I wonder how many Empaths there are who have spent years thinking, “I’m not really an introvert… but I’m definitely not an extrovert either.”
And that’s why the description of an otrovert could work for you.
So, what does an otrovert Empath look like?
You can be sociable. You can enjoy being around people, have a good conversation, laugh, join in and genuinely connect with others. But after a while, you need to step away. You need your own space, your own thoughts and some time to recharge before you feel ready to be around people again.
Being an otrovert doesn’t mean you don’t like people. In fact, you may actually feel things very deeply when it comes to other people. You can crave human connection and genuinely enjoy spending time with others, but you also need plenty of time alone to reset.
And being an Empath can also make this even more intense.
Because you pick up on other people’s moods without them saying a word. You notice changes in their voice, their facial expressions, their body language and even the atmosphere around them. And then, sometimes you can walk into a room and immediately sense that something isn’t right, even when everyone is pretending everything is fine.
Basically, you have an internal radar for people, where you can tell when someone is being authentic and when something doesn’t quite add up. You might not always be able to explain how you know, but you feel it. You notice the little things that other people overlook.
This can be another reason why social situations leave you feeling drained.
It isn’t always that people themselves exhaust you. It can be everything you’re picking up from them: their emotions, energy, and the things they aren’t saying.
AI also found it interesting, that an otrovert is also said to detest small talk.
So, if you identify as an otrovert, talking just for the sake of filling silence doesn’t interest you. You’d much rather have a meaningful conversation than spend hours talking about nothing. And if there’s silence, you don’t always feel the need to fill it.
You can be perfectly happy in your own company. However, some days, you’ll crave people. You’ll want conversation, laughter, affection and connection. Other days, you’ll want to disappear into your own little world and have nobody asking anything of you.
So, you can love people and still need distance from them. You can be incredibly sociable and still need hours, or even days, to recharge afterwards.
You can deeply care about other people while also knowing that too much of their energy can become overwhelming.
So, now we have to ask where did the term ‘Otrovert’ actually come from?
The word otrovert is a very new one.
It was coined by New York psychiatrist Dr Rami Kaminski, who had spent years noticing something in both himself and some of the people he worked with that didn’t quite fit the usual introvert, extrovert or even ambivert labels.
Kaminski described people who could be sociable, friendly and perfectly capable of mixing with others, yet still have this underlying feeling of being somehow different or slightly outside the group.
They weren’t necessarily lonely. They weren’t shy. And they certainly weren’t unable to make friends.
They were simply people who didn’t have that same natural need to belong.
Kaminski eventually used the word ‘otro’, meaning other, combined with ‘vert’, referring to turning or directing oneself. In simple terms, it was his way of describing someone who is naturally inclined to stand slightly apart rather than automatically becoming part of the crowd.
The idea became particularly well known through Kaminski’s 2025 book, The Gift of Not Belonging: How Outsiders Thrive in a World of Joiners. He describes otroverts as people who can be welcomed into a group and treated as though they belong, while internally still feeling like they are standing just outside of it.
And this is what makes the idea so interesting.
An otrovert isn’t necessarily the person standing alone in the corner of the room because they’re too nervous to join in. They may actually be right in the middle of the conversation, laughing, chatting and getting involved. But part of them is still observing. Which, I feel, could describe many Empaths.
Kaminski himself has said that he recognised this feeling from a very young age. He could be popular and surrounded by people, yet still feel strangely separate from them. Over time, he began noticing similar experiences in some of his patients, which led him to develop the idea of otroversion.
I should probably point out, that the term otrovert isn’t currently a medically recognised personality type.
For now, it’s more of a new way of describing a particular experience of personality, belonging and connection. Much in the way the term Empath won’t be used in a medical diagnosis or by health care professionals, yet it is a term that helps many Sensitive people better understand their traits.
So, perhaps you could also describe yourself as an otrovert Empath, someone who can connect deeply with people but doesn’t need constant company, someone who feels more than they let on, notices more than they say and needs solitude to come back to yourself. You don’t necessarily avoid people. You simply need to choose when you have the energy for them. And when you spend alone it isn’t just you withdrawing from the world, it’s how you reset after feeling so much of it.
Ok, well that’s my musings for today.
I hope everything is keeping fabulous in your world.
As you may already know, I love to bring my readers meaningful discoveries, tools, ideas that support the Empath’s path. When something proves valuable in my own life, I like to share it, hoping it may help others walking a similar journey.
And today, I want to talk about rebounding.
If you have never heard of rebounding before, it is simply the practice of exercising on a small trampoline, often called a rebounder. It may sound almost childlike, and that is part of its magic. Unlike punishing workouts that leave the body depleted and stressed, rebounding feels playful, uplifting, and surprisingly therapeutic.
As I write this, I have only been rebounding for around six months, yet it has quickly become one of my favourite forms of movement, not just physically, but emotionally and energetically too.
Rebounding has become one of my absolute favourite things. It’s joyful, energising, and downright addictive. With the music blasting and my feet bouncing, I can’t help but smile the whole way through.
There’s something freeing about it; it wakes up your whole body and brings out that inner child we so often forget about.
What makes rebounding extra special is that it does not feel harsh on the nervous system. Some Sensitive people struggle with intense exercise because high-impact workouts can increase cortisol, and adrenaline. Instead of feeling energised afterwards, they can feel wired, anxious, inflamed, or emotionally overwhelmed.
In recent years, the world has experienced noticeable shifts in collective energy, mood, and emotional tone. Whenever the emotional climate of the population changes, Empaths tend to feel it in unusual and intense ways. The real challenge, however, is how these shifts influence the behaviour of others and disrupt daily life.
When there is any kind of collective shift, buried emotions often rise to the surface. This can trigger conflict, anger, blame, and general unrest. As an Empath, if you suddenly feel overwhelmed, anxious, angry, or as though you’re under attack, without any clear personal cause, it may simply be the result of these energetic and psychological changes happening within the masses.
During these times, you may feel detached, almost as if you’re observing life from outside your body. Conversations around you might seem predictable or trivial, and you may wonder why people continue repeating the same patterns or clinging to the same “hamster wheels.” It can feel like watching from the sidelines as others avoid facing their own truths, while anger and distraction seem to dominate everywhere.
Many people are now confronting their long-buried issues, yet resisting the process. Instead of acknowledging their emotions, they may project them outward, onto politics, onto loved ones, or onto whatever target feels safest. This creates a destructive energy that builds and becomes overwhelming for those who are Sensitive.
Observing this chaos from a place of detachment does no harm. But it’s easy to get pulled in and absorb emotional energy that isn’t yours. Because this disruptive energy is so strong, the mind tries to make sense of it. Even when the emotions don’t originate from your own experiences, the mind searches its memory bank for something that matches the feeling.
For example, if you once had a painful disagreement with someone, you may suddenly find yourself revisiting those memories, even if you’ve long since forgiven them. If the mind can’t find a matching memory, it may latch onto something else: a friend’s injustice, a political issue you normally wouldn’t care about, or a minor irritation that suddenly feels enormous.
As Empaths, when we absorb strong emotional energy from others, it can easily trick us into believing it is our own. No matter how self-aware we are, these energies can still catch us off guard.
How You Might Experience Collective Energy Shifts
1. Waking Up Vexed
A common experience is waking up, either in the morning or in the middle of the night, feeling angry or fixated on a past injustice that wasn’t even on your mind before. These thoughts trigger emotional responses, and starting the day in a low mood often attracts more low-energy experiences.
2. Skin Outbreaks
Sudden sores, spots, or itchy patches may appear without explanation. Intense emotional energy can disrupt the body’s natural balance and manifest through the skin.
3. Stomach Troubles
Emotional turbulence often affects digestion, leading to discomfort, bloating, acidity, or changes in bowel movements. You may also crave heavier or sugary foods.
4. Disruptive Thought Patterns
Strong collective energy can trigger repetitive or intrusive thoughts, even in those who usually have calm, steady minds.
5. Feeling Under Attack
People who have avoided self-reflection may now be facing their unresolved issues. Instead of dealing with them, they may lash out, blame others, or project their inner turmoil. If you’re on the receiving end of this, it can feel dark, heavy, and destabilising.
What to Do
If the emotional energy isn’t yours, you don’t need to “fix” it, unless it triggers something unresolved within you. But you do need to clear it from your energy field and redirect your mind. Whether the emotion belongs to you or not, it can still affect your body if you allow it to ignite anger or distress. (And of course, not all physical symptoms are energetic, consult a health professional if issues persist.)
Here are some gentle ways to release overwhelming energy:
1. Calm the Senses
Take a salt bath with essential oils while listening to soft, soothing music. Salt is a powerful energetic cleanser and a wonderful way to end an emotionally heavy day.
2. Distraction
If your mind becomes stuck in destructive thoughts or you feel unfairly attacked, find a healthy distraction. Redirecting your focus withdraws your energy from the emotional trigger.
3. Acceptance
Acknowledge that the energy may not belong to you. Don’t fight it or try to analyse it, simply allow it to pass through.
4. Nurture Yourself
Eat nourishing foods, stay hydrated, exercise, ground yourself, and spend time in nature. Walking outdoors is one of the best ways to reset your energy. Lying on the grass under a star-filled sky is another powerful cleanser. If you can’t get outside, visualise nature in meditation, it can be just as effective.
5. Forgiveness
It may sound cliché, but holding onto negative emotions harms you more than anyone else. Whether the trigger came from another person or from absorbed collective energy, offering forgiveness, internally and quietly, helps release the emotional charge.
Ultimately, learning to navigate the shifting energy of the people around you is part of “the path.” It requires awareness, discernment, and a steady return to your own centre.
Not everything you feel is yours to carry, and not everything you witness is yours to fix. But nurturing your body and mind will help these transitions run a lot more smoothly, which ultimately can keep you happier and healthier.
Until next time,
Diane.
By Diane Kathrine
Have you ever felt like the world is just too much? Like you’re constantly absorbing other people’s emotions, feeling drained for no reason, or overwhelmed by energy you can’t explain?
You’re not broken. You’re an Empath. And you’re not alone.
7 Secrets of the Sensitive is the ultimate guide for Empaths who are ready to stop struggling and start thriving. This isn’t just another self-help book, it’s a transformational toolkit designed to help you understand your sensitivity, protect your energy, and unlock the incredible power that’s been within you all along.
If you are someone who feels deeply, who notices the subtle shifts in energy in a room, who carries other people’s emotions as if they were your own, then your breath matters more than you may realise.
As Empaths, we often live in a world that feels loud, fast, and overwhelming. Our minds can be busy. Our nervous systems can feel constantly “on.” You may already know I have written before about breathing exercises to calm the busy Empath mind. But recently, after reading Breath by James Nestor, I felt called to go deeper.
In his book, Nestor explains that many modern humans have forgotten how to breathe properly. He connects poor breathing to anxiety, sleep problems, dental issues, inflammation, and more. What struck me most is how something so simple, something we do every moment of our lives, can either gently support our wellbeing or quietly undermine it. Yet it is a subject that is not being discussed enough.
There are many types of psychic attack, but for this post, I’m talking about the kind that comes from one person toward another through dark or heavy thought energy.
Most Empaths experience psychic attack at some point in their lives, often without realizing what’s actually happening. It can be hard to tell the difference between emotions stirred up by our own stressful thoughts and those we pick up from others, which is why many Empaths don’t know they’re receiving someone else’s negativity.
While most people don’t feel the darker thoughts of others, Empaths often do. When someone is thinking negatively about them, Empaths can unconsciously pick it up.
Happy New Year. So here we are, standing at the start of another year. There’s something special about this moment. A sense of possibility. As Empaths, we often arrive at a new year carrying far more than we realise: emotions absorbed, lessons learned, energy spent caring, giving, holding space. The turning of the year offers us an invitation, not to reinvent ourselves, but to return to ourselves.
It’s easy to feel pressure. Pressure to set grand goals, make sweeping changes, or promise to be “better” in ways that don’t always match who we truly are. For Sensitive souls, that kind of approach can feel overwhelming and misaligned.
So, today, I want to share with you a list of to-dos that always help me start the year on the right footing. They aren’t resolutions, rules, or expectations to live up to. They’re reminders. Anchors. Ways of being that bring me back into balance when life starts pulling me in too many directions.
Because it really is so easy to get caught up in the rat race of life, the constant doing, the noise, the comparison, the emotional demands placed on us from every angle. As Empaths, we feel this more intensely than most. In the rush to keep up, we often let go of the very practices that keep us grounded, protected, and emotionally well. We forget to listen inwardly. We override our intuition. We give more than we have, while quietly running on empty.
These reminders aren’t about perfection. They’re about alignment. They help me reconnect with my energy, my values, and my sense of inner calm. Some of them I revisit daily. Others gently resurface when I need them most. All of them support a more balanced, conscious, and compassionate way of living as an Empath.
One of the biggest turning points for us as Empaths is when we realize that our sensitivity is not something to “fix” or fight against, it’s a gift to both own and embrace. But also it is something we have to work with.
I know that many of us, go through times when we see our ability to feel so deeply as a curse, especially when the emotions of others leave us anxious, exhausted, or confused about what is truly ours.
At its heart, being an Empath means experiencing the emotions and energies of others as if they were our own. It’s more than just sensing a mood shift or reading someone’s body language, it’s a deep, instinctual knowing.
An Empath can feel when someone is anxious, angry, or weighed down by sadness without a word being spoken.
When a Gift Feels Like a Burden
While some Empaths do come to view this heightened emotional awareness as a powerful gift, others continue to struggle with it, especially when they’re carrying their own emotional or physical imbalances.
And this is when many Empaths label their sensitivity as a curse rather than a blessing. However, with time, self-awareness, and healing, this gift can become a source of strength and wisdom.
A Birthright That Feels Natural
Many Empaths spend years unaware of their gift. Because this ability to feel others so deeply is innate, they assume it’s something everyone experiences. They don’t question why they “just know” when someone is upset or why certain places leave them feeling drained or anxious.
This sensitivity isn’t something Empaths force or practice, it’s simply a birthright, an inherent part of their nature. Once we awaken to this truth, everything changes. We often begin to understand that what sets us apart is not a weakness but a unique strength that allows us to connect, heal, and guide others in profound ways.
Stop Fighting What Makes You Powerful
However, there are too many Empaths, who spend years trying to toughen up or dull their sensitivity, believing life would be easier if they didn’t feel so much, and yes, I was probably one of them. But the more we fight our nature, the more drained and disconnected we feel.
Our sensitivity allows us to connect deeply, sense truth beyond words, and see the world through a lens that others can’t. The goal isn’t to shut this off, it’s to learn how to work with it.
Stepping into your Empath power begins with emotional ownership. So, if you have been struggling, here’s how to start:
Know What’s Yours and What’s Not:
Pause throughout the day and ask yourself, “Is this feeling mine or someone else’s?” Simply naming this distinction shifts your energy and stops you from internalizing emotions that don’t belong to you.
Create Healthy Boundaries:
Boundaries aren’t walls; they’re filters. By saying “no” when something feels wrong, limiting time in draining environments, and surrounding yourself with supportive energy, you respect your sensitivity instead of resenting it.
Emotions are meant to move. Don’t bottle them up or judge yourself for feeling “too much.” Letting emotions flow through breathwork, movement, journaling, or meditation prevents energetic build-up and restores your balance.
Empath empowerment is about transformation, not turning sensitivity down, but turning yourself up.
When you embrace your nature fully, you stop living as a sponge for everyone else’s pain and start becoming a lighthouse, shining brightly, and helping guide others home to themselves.
Before we go any further, I should point out that if you are physically out of balance, if you are suffering with any type of autoimmune condition, diagnosed or undiagnosed, if you suffer with food intolerances or you are living a lifestyle that is not conducive to your health and happiness, any of those can impact how you show up in the world and thus how you experience life as an Empath. In other words, you will find it a lot harder to find emotional stability, and you will probably not enjoy Empath life.
Bearing that all in mind let’s take a look at ways to start owning your sensitivity.
5 Steps to Start Owning Your Sensitivity Today
One: Acknowledge That Your Feelings Are Valid
Stop apologizing for feeling “too much.” Your emotions are not weaknesses; they’re messages and signals. Instead of trying to suppress them, try saying:
“My feelings are here to guide me.”
Simply acknowledging your emotions helps you take ownership of them rather than feeling victimized by them.
Two:Ground Your Energy Daily
Sensitivity feels overwhelming when you’re ungrounded. Incorporate grounding rituals into your routine, walk barefoot on the earth, spend time in nature, meditate with deep breathing, or visualize roots growing from your feet into the ground. Even 5 minutes a day can help you feel anchored and calm. See this post for more.
Three:Set Energetic Boundaries
Learn to protect your energy without shutting down your heart. Visualization tools (like imagining a protective bubble of light around you) can be powerful, as can saying “no” when something feels wrong. Boundaries allow you to accept your sensitivity while keeping yourself safe from emotional overload.
Four: Practice Emotional Release
Empaths absorb a lot, and emotions can get stuck if not released. Use tools like movement, breathwork, or power poses to clear your energy (See this post for more ways). Letting emotions flow prevents you from carrying energy that isn’t yours and helps you return to centre.
Five: Keep Your Mind Calm
Your empathy is a gift that allows you to connect deeply, intuitively guide others, and see truths for what they are. However, overactive thoughts can be destructive to a creative Empath mind. And your thoughts can be heavily influenced by the energy of your external world. Each time you find your thoughts going into overdrive or becoming somewhat toxic, pause and reframe them by repeating a mantra such as: “I am safe. I am strong. This moment will pass.”
These five steps are simple but powerful. Practiced daily, they’ll help you move from feeling overwhelmed and burdened to feeling empowered and aligned.
If you’re an Empath, chances are you carry strong introverted tendencies, even if you consider yourself more of an extrovert.
For many Sensitives, introversion seems to come naturally. Even if you began life as a social butterfly, the way the world makes you feel can nudge you toward introverted behaviours: craving solitude, avoiding large gatherings, feeling drained by crowds, or even developing social anxiety.
Empaths feel everything. And when we’re constantly absorbing the emotions, energies, and vibes of the world around us, it’s no wonder we crave solitude like a warm blanket on a rainy day.
Even the most outgoing Empath can find themselves retreating from crowds, dodging small talk, and yearning for quiet moments to recharge.
But being an introvert in a world that celebrates extroversion can feel like trying to fit into clothes that just don’t suit you. It can leave you feeling like an outsider, constantly performing just to “pass” in a society that doesn’t value stillness or sensitivity.
Let’s be honest, society loves a loud voice. We’re constantly told to “put ourselves out there,” “network,” and “be seen.” But for introverted Empaths, doing that can feel like wearing someone else’s shoes. Uncomfortable. Misaligned. Exhausting.
It’s easy to feel out of place, like you’re faking your way through a world that doesn’t quite get you. But once you embrace your introverted Empath nature, life starts to make sense. You stop apologizing for needing space. You stop pretending to enjoy things that drain you. And you start showing up as your authentic self.
Why Introverts Often Walk a Spiritual Path
Society has long pushed us to fit neatly into boxes defined by media and cultural expectations, but introverted Empaths naturally rebel against those moulds. Rather than seeking approval from the outside world, we look inward for truth and guidance.
This inward focus can be misunderstood.
Extroverts may see introverts as aloof or antisocial, but the introvert simply doesn’t depend on external validation. They’re content in their own company, deeply reflective, and comfortable existing outside the spotlight.
At a party, an introvert Empath might easily chat with others but chooses instead to observe, taking in the energy of the room rather than chasing attention. They prefer meaningful connections over small talk and are content with moments of silence, understanding that a smile or a hug can speak louder than words.
Some introvert Empaths learn to play the role of a “temporary extrovert” for work or social obligations, but at heart, they always return to solitude to recharge.
Empaths are not afraid of silence. In fact, they cherish it. They observe more than they speak, and when they do share, it’s with passion and purpose.
As Empaths, we don’t need a crowd, we need authenticity. A few close friends who get us are worth more than a thousand surface-level connections.
The Strengths of Introversion
Introverts make up only about 25% of the population, yet they rarely conform to fit societal norms. They prefer the role of the observer, often gravitating toward music, art, writing, and philosophy. Many possess strong intuitive or empathic abilities, easily sensing the emotions of others while navigating their own inner world with depth and clarity (Makes sense why so many Empaths are also introvert).
This ability to see beyond appearances often draws introverts and Empaths to spirituality and metaphysics. Unlike scientists who require physical proof, introvert Empaths trust their inner knowing and discernment. They question the narratives they’re fed, seek deeper truths, and use their inner compass as their guide.
Introversion as a Superpower
In a society that prizes constant engagement, introvert Empaths may feel like outcasts, but this detachment is actually a strength.
Introverts aren’t swayed by peer pressure or the need for approval. They know their truth lies within and refuse to compromise their authenticity to fit in.
Empaths don’t just live on the surface, they dive deep.
Society may push glossy ideals and loud personalities, but introverted Empaths quietly rebel. We don’t chase approval. We seek truth. We question what’s real, what resonates, and what aligns with our soul.
With Empaths especially, honouring these introverted tendencies is essential. It’s in solitude that we recharge, connect with our intuition, and truly thrive.
For you, life isn’t about fitting in, it’s about finally understanding why you were never meant to.
While the world celebrates those who are loud and outgoing, introverts quietly shape it through insight, creativity, and deep connection.
To finish: know that being an Introverted Empath isn’t a flaw. It’s Your Edge!
If you’re an Empath, you know how easy it is to feel overwhelmed by the world around you. But what if the secret to feeling more grounded, energized, and emotionally clear was already within you?
Enter Ayurveda, the ancient science of life and sister practice to yoga. During my yoga teacher training, I discovered how our unique body constitutions, known as doshas, shape everything from our digestion to our emotional tendencies. And trust me, this knowledge can be a game-changer.
I first wrote about this back in 2012, and I feel like now is a good time to revisit the subject.
Unlocking Balance for Empaths Through Ayurveda
Empaths are natural seekers, always learning, always evolving, always tuning into the subtle rhythms of life. If you’ve been searching for that missing piece to help you feel more grounded and aligned, discovering your unique dosha type might just be the breakthrough you’ve been waiting for.
As I’ve discussed many times, I’m someone who’s long believed in the transformative power of yoga, for both body and mind, and I took my passion a step further when I trained as a yoga teacher. One of the eye-opening parts of that journey was diving into the ancient wisdom of Ayurveda, yoga’s sister science and a profound system of healing that’s been guiding people for thousands of years.
What Is Ayurveda?
Ayurveda literally means “the science of life.” Its goal? To bring harmony to your body, mind, and spirit. One of its core teachings is that we each have a unique constitution, or dosha, that influences everything from our physical traits to our emotional tendencies.
There are three primary doshas: Kapha, Pitta, and Vata. Most people have one dominant dosha, while others may be dual- or even tri-doshic. Understanding your type can help you tailor your diet, exercise, and lifestyle to support your natural balance, especially important for Empaths, who often feel energetically overwhelmed.
Meet the Doshas
Here’s a quick snapshot of each dosha and how it shows up in your body and personality:
Vata (Air + Ether)
Slim build, dry skin
Restless mind, fluctuating energy
Quick to anger, easily overwhelmed
Best foods: Warm, moist, oily, and grounding, think sweet potatoes, ghee, and stews (skip the processed stuff!).
Pitta (Fire + Water)
Medium build, high energy
Sharp mind, strong digestion
Can be fiery, outspoken, and intense
Best foods: Cooling and calming, like cucumber, coconut oil, barley, and sweet fruits.
Kapha (Earth + Water)
Heavier build, slow metabolism
Calm, laid-back nature
Prone to sluggishness and excess mucus
Best foods: Light, spicy, and energizing, low-fat, low-sugar, and wheat-free options work wonders.
One Size Doesn’t Fit All
Here’s where Ayurveda flips the Western wellness script: what’s healthy for one person might be totally wrong for another. That kale smoothie your friend swears by? It could throw your dosha completely out of whack.
That’s why discovering your dosha type is so empowering, it gives you a personalized roadmap to wellness. And for Empaths, that kind of clarity is gold.
Why This Matters for Empaths
Let’s be real, Empaths carry a lot. We absorb energy, emotions, and stress from the world around us, often without realizing it. That’s why it’s crucial to keep our inner world as balanced as possible.
Knowing your dosha helps you:
Understand your emotional patterns
Choose foods and activities that restore your energy
Build resilience against external overwhelm
It won’t magically erase your Empath struggles, but it will help you feel more in control, more aligned, and more at peace.
Ready to Discover Your Dosha?
If you’re curious to find out your type, I recommend starting with the online quiz. When answering, think back to your late childhood or early adulthood, before life’s stressors may have thrown you off balance.
You’ll find a treasure trove of info on how to eat, move, and live in harmony with your dosha. And if you can, book a session with an Ayurvedic practitioner for a deeper, more personalized diagnosis.
As Empaths, we need every tool we can get to stay grounded in this wild world. Ayurveda is a powerful ally, and I hope it brings you the same sense of clarity and calm it brings to so many.
As Empaths, we are wired differently than most. We feel more deeply, love more fully, and often hurt more intensely. So, emotional harmony isn’t just a luxury for us; it’s a necessity.
So, it goes without saying that our mental, physical, and energetic well-being is often determined by the relationships we allow into our lives.
But let’s be honest: not everyone is meant to walk beside us on this path. And while we may pride ourselves on our compassion and loyalty, there comes a time when we must ask ourselves a difficult question:
Is it time to let them go?
Letting go isn’t an act of arrogance. It’s not about thinking we’re better than anyone. It’s about self-preservation; about choosing peace over pain, growth over stagnation, and light over shadows.
If someone constantly makes you feel depleted, anxious, or emotionally bruised; if their words or actions inject your life with chaos, confusion, or sadness; they’re not just a mismatch for your energy. They are a threat to your well-being. And no amount of good memories, shared history, or “what ifs” justifies keeping that door open.
Sadly, the people who most often drain us are the ones we once held closest: friends we’ve known for years, family members we’ve grown up with. We cling to the idea of who they were or who we hoped they’d become, even as they repeatedly show us who they are now.
And because we care, deeply; we hesitate to walk away. We convince ourselves they’re just in pain, that we can help them, heal them, lift them. But in trying to carry them, we end up sacrificing ourselves.
Here’s the truth:
Empaths are not here to be emotional punching bags for those who refuse to grow.
Most of us, if we’re being real, would have no one left if we cut ties with everyone who triggered us emotionally. Feeling someone’s sadness or discomfort is part of the empathic experience. But there’s a difference between occasionally being triggered and being emotionally poisoned.
There are some people; call them “super-charged negatives,” who seem to feed off your light, who pull you into their storm and leave you wearing their emotional chaos for days. No matter how much grounding, clearing, or shielding you do, their energy still cling.
Why? Because as you work on yourself, as you raise your vibration and align with higher frequencies, anything not in resonance becomes painful. Toxic relationships aren’t just emotionally draining; they become completely uncomfortable. They hurt your bones, your stomach, and your spirit.
When you rise up, people notice. Some feel inspired by your transformation; others feel threatened. And those who are not yet ready to grow may subconsciously (or very intentionally) try to pull you back down. They may mock your growth, dismiss your light, or attempt to destabilize your peace. It’s not personal; it’s projection.
But even if you understand their behaviour, even if you have compassion for their suffering, it doesn’t mean you have to stick around for it.
We are not responsible for saving those who choose to stay stuck. We are responsible for keeping ourselves whole.
Letting someone go doesn’t mean you don’t love them. It means you love yourself enough to stop bleeding for people who wouldn’t offer you a bandage.
Growth often comes through contrast. Yes, we learn from pain. We learn from betrayal, heartbreak, manipulation; we learn what we don’t want, so we can begin to align with what we do want. But that lesson doesn’t need to be repeated endlessly.
If someone’s behaviour is a recurring source of pain; if you find yourself reliving the same emotional wound over and over; it’s time to investigate. Once a lesson is learned, you don’t need to re-enrol in the same class.
You don’t have to carry bitterness. You can still hold love for someone in your heart and release them from your life. You can bless their journey without walking it beside them.
So, ask yourself with honesty:
Do I feel safe, seen, and uplifted by this person? Or do I feel small, anxious, or energetically burdened?
If the answer points to pain, perhaps it’s time to loosen your grip. To open your hands, your heart, and your life to people and experiences that feel aligned, life-giving, and safe.
Letting go isn’t cruelty.
Letting go is clarity.
Letting go is grace.
Letting go is… healing.
Being in harmony with others isn’t just ideal for Empaths; it’s essential for our survival.
Following on from my last post about the benefits of water, today I want to dive deeper, and discuss the benefits of solarised water.
You may already be aware that I am a full-on advocate of daylighting. Every morning, without fail, I go outside and soak up the morning’s first light. And I feel the benefits.
It makes sense that if our body’s get so much benefit from natural light our drinking water would also. After all, we are just “big bags of salty water.”
I first tried water solarising over 20 years ago, after studying colour and crystal therapy (see more here).
When I drink solarised water, I find it to be cleaner, lighter and more energising than standard filtered water. You can tell something special has taken place within the water’s structure.
So, What Is Solarised Water?
It’s exactly what it sounds like: water that’s been left out in the sun, or daylight, to absorb solar energy. Traditionally, this is done in coloured glass bottles (a form of colour therapy) to add another layer of healing intention. The practice comes from Ayurveda, an ancient Indian system of medicine.
Origins in Ayurveda
Ayurvedic texts dating back thousands of years emphasize the healing power of the sun (Surya) as a source of prana (life force).
Water exposed to sunlight was believed to absorb this energy, transforming it into “living water” that could balance the body’s doshas (Vata, Pitta, Kapha). See this post on discovering your dosha type
This practice is part of Surya Chikitsa, or solar therapy, which includes sunbathing, sun salutations (Surya Namaskar), and consuming sun-charged water.
In modern times, it’s found a place in holistic health scenes, blending beautifully with chromotherapy and mindfulness practices (chromotherapy is based on the idea that each colour has a specific frequency and energy that can affect the body and mind in different ways.)
The Benefits
It has to be said that modern science hasn’t caught up with the following claims. But here’s what advocates of solarised water say it can do:
Energise the body: Many people report feeling refreshed and uplifted after drinking solarised water, especially when it’s charged in the morning sun.
Support digestion: Ayurvedic traditions often link Surya Jal with digestive fire (Agni), drinking it is believed to help with bloating and acidity.
Encourage detoxification: With its soothing, restorative energy, solarised water is thought to promote cellular health and flush out toxins.
Balance emotional energy: Depending on the colour of the glass bottle you use, it’s said to gently tune your emotional and mental state.
Bonus: There’s some scientific backing when it comes to sunlight’s ability to purify water. Solar disinfection (SODIS) is used in parts of the world where clean water access is limited, UV rays kill bacteria when water is exposed to sunlight for a few hours.
Chromotherapy Meets Hydration
One of the best parts? You can choose your bottle based on how you want to feel:
Bottle Colour
Effects
🔴 Red
Stimulates energy, circulation, and passion
🟠 Orange
Boosts creativity and enthusiasm
🟡 Yellow
Enhances focus, digestion, and optimism
🟢 Green
Balances emotions, promotes healing and harmony
🔵 Blue
Calms the mind, reduces stress and inflammation
🟣 Violet
Supports spiritual awareness and intuition
How to Make Solarised Water
Ready to brew your first batch of sunshine? Here’s your how-to:
Choose Your Bottle Use a clean glass bottle, coloured glass if wanting the colour benefits. Make sure it’s food-grade and non-toxic. Avoid plastic.
Fill It with Water Use clean, filtered, or spring water for best results.
Let It Sunbathe Place the bottle in direct sunlight for 1–4 hours. Morning sunlight is gentle and lovely, but any bright day works. Just don’t leave it out too long in extreme heat.
Store and Sip Drink the water the same day for maximum freshness. You can store it in a cool place or refrigerate it, depending on your preference.
Optional extra: whisper a positive intention or affirmation to your water before placing it in the sun. It’s a small moment of mindfulness that adds to the ritual.
Why You Should Soak Up the Sun Too
Solarised water isn’t the only thing that benefits from a little sunshine, you do too. Here’s why stepping into daylight is one of the best things you can do for your body and mind:
Benefits of Daylight Exposure
Regulates your circadian rhythm, helping you sleep better and feel more alert during the day.
Boosts mood by increasing serotonin levels, nature’s own antidepressant.
Supports vitamin D production, which is essential for bone health, immune function, and hormone balance.
Improves cognitive function, including memory, focus, and decision-making.
Strengthens immunity by energising T-cells and reducing inflammation.
Even 15–30 minutes of morning light can make a big difference. So, while your water’s soaking up rays, why not join it?
The Infrared Advantage
Sunlight doesn’t just give us visible light—it also delivers infrared light, especially in the early morning and late afternoon. This invisible light has some pretty amazing effects:
Boosts circulation and helps oxygenate tissues.
Reduces inflammation and supports muscle recovery.
Stimulates mitochondrial function, increasing cellular energy (ATP) and promoting healing.
Enhances skin health and may even support detoxification through gentle sweating.
This is the same principle behind infrared saunas and red-light therapy, but the sun gives it to you for free. Just remember to enjoy it responsibly and avoid overexposure.
Finally
There’s something lovely and grounding about solarised water. And hey, if all you get out of it is a reason to drink more water, step into the sunshine, and feel a little more connected to nature, isn’t that already a win?
Did you know that irritability is one of the first signs that your nervous system is dysregulated?
Makes sense for those of us who are naturally laid back.
I know I can get irritable if I’ve experienced too much stress or if I’ve picked up too much emotional energy. But I also get ‘the prickly wobbles’ when a certain food does not agree with my body.
The point is, we all need to give our nervous system a break from time to time. Yet with hectic lives, finding time for ourselves can sometimes feel like an impossibility.
So, today I present you with five 5-minute hacks that are aimed at quickly calming your nerves and thus giving the old nervous system a break.
Before I get to that, I should probably give you a brief nervous system overview:
The nervous system plays a crucial role in coordinating and regulating our bodily functions.
It consists of two main parts: the central nervous system (CNS), which includes the brain and spinal cord, and the peripheral nervous system (PNS), which encompasses all the nerves outside the CNS.
The nervous system is responsible for functions such as memory, learning, and emotional regulation.
So, yes, pretty important for us Empaths to keep on top of it.
If we don’t work to maintain the health of the nervous system it can impact our overall well-being and quality of life. It can also make Empath life more difficult.
YOUR NERVOUS SYSTEM WILL ALWAYS CHOOSE FAMILIAR CHAOS OVER UNFAMILIAR PEACE UNTIL YOU LEARN
TO HEAL DIFFERENTLY.
– MELISSA BLYNN
Taking intentional breaks allows the nervous system to recuperate, reducing stress levels and helping to prevent burnout, which can also help restore balance.
This not only enhances mental clarity but also improves our mood and emotional regulation. (meaning we can better control those pesky emotions).
I must add, before I get to the hacks, that the absolute best way I have found to quickly balance my nervous system is by having a regular short yoga practice that is heavily focused on my breath. Without the breath focus, yoga simply becomes a form of gymnastics.
Not to say there’s anything wrong with gymnastics, but it doesn’t have the same recuperative benefits.
That said, I know not everyone practices yoga, and as time is often short, we still need quick ways to reset.
And that’s what I hope to offer with these quick hacks.
1. Practice Deep Breathing
A really easy one to try is the 4-count breath.
Inhale for 4 seconds, hold the breath for 4 seconds, exhale for 4 seconds, and hold the breath again for 4 seconds. Then repeat for as long as feels good. A few minutes is normally enough.
When you inhale allow your belly to fill up like a balloon. I find this really helps with relaxation.
I also find the breath retention part particularly good for letting go of internal stress and returning calm
2. Take a Power Walk
A short 5-minute brisk walk can do wonders for resetting your nervous system. Round the block or even on the spot.
It is a good idea, with your walk, to try and get yourself a little breathless. It helps shed the stress.
3. Listen to Music
Pop your earphones in and listen to one of your favourite songs. Even better, sing or hum along (I find singing or humming in public places really helps to ‘blast away’ the emotions of others).
Music can release those feel-good hormones that help melt away the stresses of your day. Putting your earphones just makes the experience more immersive.
4. Have a Snack
Ever suffered from being hangry? This is a sign of having low blood sugar and nervous system dysregulation.
By having a snack containing protein and fat (not sugar), it can help stabilise your blood sugar.
Even better if you follow this with a brisk power walk.
5. Hydrate
This may seem like an odd one, but often when we are stressed, we are also dehydrated.
When the internal workings of our body are doing more than usual, by being stressed, it can lead to dehydration.
By glugging down plenty of clean mineralized water, it can really have an uplifting cleansing effect. Adding in a slice of lemon also helps, because stress depletes vitamin C.
So, there you go, 5 quick ways to give your nervous system a well-deserved break.
Have you tried any of the above? Did you find them helpful?
Ok, that’s it for today.
I hope everything is keeping fabulous in your world.
