Embracing Sensitivity: Self-Care for Highly Sensitive People and Empaths
Introduction
I wanted to explore what it means to be a highly sensitive person (HSP) or empath, and alongside share Carl Jung, the Swiss psychiatrist and founder of analytical psychology, insights into sensitivity, and offer practical strategies for wellbeing so you can thrive, not just survive.
With thanks Unsplash - Nik Shuliahin @tjump
On a personal level, all through my life, I have been described as “too sensitive” and have been advised about not taking things personally or absorbing the emotions surrounding difficult situations or people.
Sounds easy?
Well, no, it’s a little bit more complicated than attending an assertiveness course – I know, because numerous times in my early work life, I have attended these types of courses only to be left frustrated, disillusioned and disappointed at the lack of any real impact.
These are my experiences of being highly sensitive or empathic:
Picking up on subtleties others miss. I often notice small details—a shift in tone, or sadness hidden behind a smile that others might overlook. When I try to explain what I sense, it can sometimes be dismissed if others don’t notice it too.
Sensing the energy of a room. Walking into a space, I can often feel the atmosphere immediately. Tension, especially anger, is almost tangible.
Absorbing other people’s emotions. If someone near me is having a bad day, I often find myself carrying that heaviness in my own body, as though their stress has been transferred to me.
Feeling overstimulated by noise, light, or activity. There’s a point where outside stimuli suddenly become too much, and my nervous system feels overwhelmed.
Holding onto words deeply. I tend to latch onto what people say sometimes, analysing them intensely and storing them for years. Even now, I can recall exact phrases spoken long ago, often adding my own meaning, whether positive or negative.
If these sound familiar, you may also be a highly sensitive person or an empath or recognise this in others.
Both of these terms describe people who experience the world with heightened awareness and emotional depth. Research suggests that around 15 – 20% of the population could be described as highly sensitive (Aron, 1996), and whilst not every HSP is an empath, there is often an overlap.
I have lived this reality all my life. As a highly sensitive person and empath, I know both the gifts and challenges of moving through a world that often values toughness, speed, and noise over softness, depth, and reflection.
For most of my life I thought there was something wrong with me, that I was somehow weak. And today, although at times I can get overwhelmed, I understand that this isn’t a flaw, it’s just a different way of being; one with potential for healing, creativity, and connection.
Carl Jung, described these qualities long before we had modern language for them. He recognised that some individuals are naturally attuned to the unconscious, the symbolic, and the emotional lives of others.
Carl Jung’s work laid much of the foundation for how we understand personality, sensitivity, and intuition today. Although he never used the modern term HSP, Jung’s exploration of the unconscious, archetypes, and psychic sensitivity resonates deeply with the experiences of both HSPs and empaths.
He spoke of “innate sensitivity” and the capacity of some individuals to attune to the subtle undercurrents of human emotion and collective experience. Jung also emphasised the value of introversion and intuition, traits often linked to highly sensitive or empathic individuals, suggesting that such people act as bridges between the conscious and unconscious worlds.
Later, his psychological theories inspired the development of the Myers-Briggs Type Indicator (MBTI), which expanded on his typology of personality preferences. Many HSPs and empaths identify strongly with intuitive-feeling types in MBTI, finding validation in Jung’s recognition that sensitivity is not a weakness but a profound way of engaging with the world.
Differences Between Highly Sensitive People (HSPs) and Empaths
A HSP can be described as having a more finely tuned nervous system which leads them to process sensory inputs, like sounds, light, textures, and emotions more deeply.
Deep processing of information.
Heightened awareness of subtleties (tone of voice, body language, environmental changes).
Easily overstimulated by sensory input.
Strong emotional reactivity (positive and negative).
High empathy, but through psychological sensitivity.
An empath can be described as a person who not only feels their emotions deeply, but also absorbs and experiences the emotions and energies of others as if they were their own. It’s often described more in spiritual, energetic, or intuitive terms rather than just psychological.
Take on emotions and energies of others, sometimes indistinguishably from their own.
Often described as “emotional sponges.”
May also be sensitive to environments, animals, or even global world events.
May also be sensitive to environments, animals, or even global world events.
Sometimes linked with intuitive or energetic sensitivity (e.g., sensing “vibes” in a room).
It is also worth noting that HSP is backed by psychological and biological research. It is measurable and considered an innate temperament trait, i.e., something you were born with, not learnt through life events.
In contrast, being considered an empath is more anecdotal, experiential, and spiritual. While psychology acknowledges high empathy, the empath experience of absorbing energy goes beyond current scientific frameworks.
The other noteworthy thing here is that empaths are also HSPs, but not all HSPs are empaths, for example, an HSP might cry during a sad movie because of their emotional depth, while an empath might feel the sadness of the person sitting next to them and be unsure where their emotions end and the others begin.
HSP and Empathic Challenges
Before I move to the gifts associated with HSP’s and empaths, it’s important to spend some time exploring the challenges because ignoring them can lead to overwhelm, burnout and psychological illnesses.
Emotional Overload – Carrying the weight of others’ emotions can feel exhausting. Empaths, in particular, may absorb feelings like sponges.
Boundary Struggles – Sensitive people often find it difficult to say “no,” leading to overcommitment and energy depletion. Jung warned against over-identifying with the persona — the mask we wear to meet the world. Without boundaries, HSPs risk losing touch with their authentic selves.
Sensory Sensitivity – Crowded spaces, loud noises, or chaotic environments can be draining. What others brush off easily can feel overwhelming to a highly tuned nervous system.
Feeling Misunderstood or “Different” – Because sensitivity is less common, many HSPs grow up feeling odd, weak, or “too much.”
HSP and Empath Gifts
These are ways in which your HSP and empath traits are a superpower:
Deep Empathy and Connection – Empaths often feel others’ emotions as if they were their own. This can make them natural friends, partners, and healers.
Jung’s concept of the collective unconscious resonates here, the idea that we are all interconnected through shared archetypes and experiences. Empaths may simply be more tuned in to this deeper field of human connection.
Intuition as Inner Guidance – Many HSPs describe a strong intuitive sense.
Jung recognised intuition as one of the four primary psychological functions (along with thinking, feeling, and sensing). He saw it as a way of perceiving reality that bypasses logic, offering flashes of insight about people, situations, or possibilities.
Creativity and Emotional Depth – Because sensitive people process life so fully, they often channel their experiences into writing, art, music, or spirituality.
Jung himself engaged in painting and journaling as forms of what he called active imagination, a process of dialoguing with the unconscious.
Awareness of Patterns and Synchronicities – HSPs and empaths often notice connections others miss — meaningful coincidences or patterns that feel like guidance.
Jung coined the term synchronicity to describe these “acausal connecting principles,” suggesting that life is woven with meaning beyond chance.
Wellness and Self-Care Strategies for HSPs and Empaths
The key to thriving as a sensitive person lies in learning to balance openness with protection, depth with grounding, and connection with solitude. Here are some strategies that have supported me, inspired both by modern psychology and Jung’s teachings.
1. Grounding Practices
Nature time: Walk barefoot on grass, sit under a tree, or spend time near water.
Breathwork: Simple deep breathing can bring you back into your body.
Mindful rituals: Yoga, tai chi, or meditation help regulate the nervous system.
Jung often encouraged practices like active imagination using visualisation and inner dialogue to integrate unconscious material and restore balance.
2. Protecting Your Energy
Visualise a bubble or shield of light around you before entering crowded or emotionally charged spaces.
Carry grounding crystals like black tourmaline or hematite if that resonates.
Set intentions before social interactions: “I am open to connection, but I release what is not mine.”
This practice echoes Jung’s idea of balancing the persona with the true self — creating a healthy boundary between your inner world and external demands.
3. Healthy Boundaries
Learn to say no without guilt.
Limit time in draining environments when possible.
Choose relationships that nurture, not deplete.
For Jung, individuation which is the lifelong process of becoming whole required honouring your own needs, even when they clash with external expectations.
4. Sacred Solitude
Schedule downtime, even if it’s just 10 minutes of silence.
Use journaling, art, or meditation to process emotions.
Honour solitude not as isolation, but as a sacred space for renewal.
Jung himself valued solitude deeply, often retreating into quietness to reconnect with his inner life.
5. Nourishment for Body and Mind
Eat balanced, grounding foods (whole grains, fresh vegetables, good protein).
Stay hydrated — sensitivity can increase dehydration effects.
Move your body in gentle, restorative ways.
A sensitive nervous system thrives when cared for physically as well as emotionally.
6. Digital and Media Hygiene
Limit exposure to distressing news or social media.
Unplug regularly to reset your energy.
Choose content that inspires rather than overwhelms.
Closing Reflection
In today’s world, noise and speed often drown out quiet wisdom. Yet it is precisely in this climate that sensitive souls are most needed. HSPs and empaths remind us of our shared humanity, our interconnection, and the importance of tenderness.
For HSPs and empaths, this means reframing sensitivity from weakness to strength.
You are not “too sensitive.”
You are wired to notice what others miss, to feel deeply in a world that often skims the surface, and to bring compassion where it is most needed.
Thriving as a highly sensitive person or empath is not about shutting down your depth, it’s about learning to care for yourself so your gifts can shine. As Jung taught through the process of individuation, wholeness comes from embracing every part of who you are: your shadows, your softness, and your light.
So next time someone calls you “too sensitive,” remember this: your sensitivity is not a flaw to be fixed. It is a strength, a guiding light, and a gift the world deeply needs.
If you wish to explore this further, I have provided reading suggestions below.
If you prefer a more accessible way of learning more about HSPs and empaths I recommend a documentary called Sensitive: The Movie, which features Alanis Morissette alongside Dr Elaine Aron.
Alanis Morissette explores sensitivity in her own life. The documentary illustrates the gifts of being highly sensitive such as deep empathy, creative expression, and emotional resonance.
The film also highlights how self-awareness and intentional self-care can transform sensitivity into strength. Alanis Morissette’s reflections underscore that with the right support and practices; sensitive people can thrive rather than just survive.
References and Further Reading
Aron, E. N. (1996). The Highly Sensitive Person. New York: Broadway Books.
Aron, E. N., & Aron, A. (1997). Sensitivity and the Highly Sensitive Person. Journal of Personality and Social Psychology, 73(2), 345–368.
Orloff, J. (2017). The Empath’s Survival Guide: Life Strategies for Sensitive People. Sounds True.
Orloff, J. (2020). Thriving as an Empath: 365 Days of Self-Care for Sensitive People. Sounds True.
Jung, C. G. (1921/1971). Psychological Types. Princeton University Press.
Jung, C. G. (1968). The Archetypes and the Collective Unconscious. Princeton University Press.
Jung, C. G. (1960). Synchronicity: An Acausal Connecting Principle. Princeton University Press.
Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Sensitive – The Untold Story (Documentary, 2015), featuring Dr. Elaine Aron and Alanis Morissette. Available on Prime Video, Apple TV, Gaia, Tubi.