The HSP World Podcast Ep. 41: Physical Self-Care Strategies for Highly Sensitives

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Hi, and welcome to The HSP World Podcast, a place and space for Highly Sensitives.

With each episode, we have a conversation about an interesting HSP-related topic.

We’re holding space with you because HSPs only make up 15 to 20% of the population. So most of the time HSPs are surrounded by non-HSPs and HSP only convos are a bit different than non-HSP convos. We feel it’s important for HSPs to hear this difference.

We’re not coaches or therapists. We’re HSPs holding space with you.

I’m one of your co-hosts Rayne. And our other wonderful co-hosts are Tonya and Britta.

Rayne: Hey, Tonya,

Tonya: Hi, how are you today?

Rayne: I’m pretty good, thank you. Hey, Britta.

Britta: Hi, there. So nice to be back here with you.

Rayne: Thank you. Okay. And how are you both doing today?

Tonya: Pretty good. Pretty good.

Britta: Yeah, me too. Pretty good.

Rayne: Okay, now, we started a mini-series on self-care for Highly Sensitives and it includes six topics on aspects of self-care we’d like to explore with you. We’re on the third topic of self-care in our series, and it’s physical self-care strategies for Highly Sensitives.

So first, what is physical self-care? Some examples are taking walk a walk during lunch breaks, sleeping eight hours a day, and staying hydrated. So that’s what it is and a few examples. So, Britta, how do you practice physical self-care?

Britta: Well, I have a couple of different things that I do. And it was funny how you mentioned eight, eight hours of sleep, I think I need at least eight hours, the more the better. Sleeping is really a time for me to recover. So yeah, at least eight hours is definitely a must. And if I don’t, if I have a bad night, most of the times, it’s not really the day after they get like the hit in the head, but even two days after, I don’t know why that is.

So definitely getting enough rests even if necessary during the day. Like if you’re working and you feel like drained. I sometimes just take a nap in the afternoon or whenever I feel like, okay, I’m staring at a screen here, but I’m not really being productive. I’m tired. So it’s just smarter in in, in my opinion to just take a twenty minute nap or half an hour. Doesn’t have to be too long. But just to get re-energized and get a fresh head.

Rayne: I like, I like how you were saying that because sometimes actual sleep for me is awesome. So rejuvenating, but sometimes if I’m dreaming that can tire me out. So yeah, I wake up after an eight hour sleep but it I didn’t feel like I was actually sleeping, like getting rest. So I like when you were talking about napping, because yeah, sometimes it’s, sometimes I need that too.

Britta: Yeah. Yeah, I think I think I hear a lot of people mentioned that, like it’s okay to nap. And that’s one of the nice things also, when you work from home that there is this freedom to take a nap when you feel you need one, you know. So that’s definitely a big one for me.

And then also, I liked what you said about taking the walk. It’s something that I started doing together with my husband a couple of months ago, is making sure that we go for like 45 minute walk every day, even if it’s raining or doesn’t even matter. It’s just get, get some physical exercise outside. And not, not like slow walking, we like to walk well, at least a good, a good, keeping a good rhythm. And that also helps me to just I don’t know, I always have a lot of energy and then it just helps me get rid of the excess of energy that seems to keep stuck in my body otherwise.

Rayne: Makes sense. Make sense. How about, how about you, Tonya?

Tonya: Yeah, some of the some of the same things for me, but like I like getting outside at least once a day is huge for me, but kind of for the opposite reason of uberta because I tend to have very low energy.

And so making sure that I get outside and get some fresh air really kind of boosts my mind and my body. So even if it’s You know, just to walk around the block, or even sometimes just I’ll just walk around the yard a few times, you know, on the grass or whatever, just to kind of get some, some fresh air in my lungs.

And typically, typically cooler air because, you know, I’m in the Pacific Northwest, so a lot of damp gray days. And I think that also contributes a lot of times to kind of my low energy levels, not having the amount of sunshine that I would necessarily like all the time. So yeah, so getting outside is important for me, also, the way I start my day.

And the way I end my day, I’m finding are extremely important, which is something I didn’t really start thinking about too much before a few years ago.

And so even, you know, in the morning, just, you know, even if it’s only two or three, sun salutations in the morning, or, you know, just doing like a quick 15 or 20 minute, kind of like jump around type of movement, you know, like, I have a couple of apps that I like, you know, that give you kind of like quick, no equipment, like cardio things, and I can kind of go at my own pace.

But also how I end my night as well. So, you know, doing moon salutations at night, just getting some stretching in. And breath work as well is huge for me, especially when it comes to sleep. I’m finding that it’s making a huge difference in the quality of sleep that I have, right? Because like you were saying Rayne, we can sleep for eight hours, but if the quality of our sleep isn’t that good, right, then then we feel the effects of it. So and that’s why I love Kundalini Yoga so much is because it’s really changing my life with the breath work and everything. So those are those are kind of my big, my big go-to’s that that I try not to miss on a daily basis.

Rayne: Well, that’s okay.

So I when I was thinking about it, I thought, physical self-care so… So one way I practice physical self-care is to do mindful movement meditation after I wake up, which sounds really, you know, whatever, but it’s a lot of words for basically stretching.

Yeah, it’s basically stretching like a cat, right? So for me, when I wake up in the morning, my joints and muscles may or may not feel stiff, right? But usually, you know, just sort of my upbringing and how I lived my life. I never… I just sort of jumped out of bed and that was that started the day. That’s that so I never really, you know, took the time to to do stretching, right?

So I find that by taking my time and sometimes that means I have to wake up a bit earlier is I can unhurriedly feeling to my body. So what each part of my body feels like. So I’ll notice things like ooh, yeah, that lower back stretch feels really good. Yeah, I’m gonna do it again. You know it needs more stretching out, or is that a knot in my right calf? Let me stretch that okay, that out that kind of hurts. But it’s feeling better now that I’m stretching it cool. So, so I spend the time really kind of moving and stretching my body in a in a slow mindful way.

Which feels exasperating sometimes when I’m excited about stuff I want to do that day. But going slow, teaches me there’s always enough hours in the day and it teaches me patience and acceptance with myself. So those are the things that I say to myself when I’m getting like, you know, when I’m when I’m trying when I feel like trying to hurry myself through it. I you know, I have to check myself will go no, no, no, this isn’t… This isn’t just about you know, the stretching of your body. This is also your, your, you know, you need to practice patience with yourself and self-compassion with yourself. So, so it’s, you know, work. I’m a work in progress. So that’s the way it is.

Tonya: Rayne, Rayne, do you feel like it it really sets the tone for the for the rest of your day and how you move through the day because that’s how I feel how I kind of the first couple of things that I do in the morning really makes a difference for the rest of the day.

Rayne: Yeah, yeah, it actually… what it does is it it slows me down which is what I what I need to do. And, and so, so…

But bringing it back to my body, it teaches me that going slow helps me recognize what each part of my body is feeling. And that’s important to me if I have a not my calf and that stress, and I need to recognize that feeling to that what I could be feeling stressed about. So slowly stretching gives me information. Not only about my body, but about my emotions as an, you know, as an HSP. I have big emotions, right? And that’s not a bad thing. My emotions are simply trying to help me give me clues or signs. And then it’s up to me to figure out how to deal with what’s underneath those clues or signs.

So starting my day like that, really does help me go about my day in a way that’s I, there’s, there’s a rhythm to the day that I have set the rhythm for that day, if that, if that’s making any sense at all.

Britta: No, no, it does. Yeah, I was just wondering also listening to you guys how I don’t have a specific morning routine. But I wonder how much time do you spend doing it?

(birds singing)

Tonya:  The HSP World Podcasts’ mission is to inspire and empower HSPs on ways to work, live and play with their Trait by sharing our experiences as HSPs. Both the challenges and the benefits. We’re asking for your support because we want to focus on creating ad free, high quality, private podcasts for you every two weeks. We want to keep the same intimate, personal conversations we’ve always aspired to provide.

Britta: As we’ve been growing with you over the past couple of years, we’ve been listening to you and we’ve seen and heard how much you appreciate what we offer. And we want you to know how much we appreciate you for listening and for your loyalty.

With growth comes change. And that is why we have decided to now offer you a members-only format.

Your Premium Membership includes;

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Thank you so much for listening.

Thank you, Tonya and Britta for sharing your experiences. And thank you Highly Sensitive listeners for sharing your time and space today.

Feel free to join us on Instagram or Facebook. And if you’d like to have a conversation with us where you have a topic idea, please email info at HSP dot world and we’ll be in touch.

Join us for our next podcast where we’ll be chatting about Mental Self-Care for Highly Sensitives.

See you next time. Bye Tonya, bye Britta.

Tonya: Bye.

Britta: Bye bye.

Music credit: Journey Starts From One Step – Musik av Gvidon

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