For Empaths & Highly Sensitives
Techniques to stay grounded and empowered in overwhelming spaces...
In 2020 I learned how highly sensitive I was. After working overseas (as a civilian for the military from 2012-2020), there was always a sense of readiness. The community always needed to be ready for potential terrorist attacks, natural disasters and other potential dangers. It was also a lot of working. Working for the greater good of the military community. Ensuring our service members had the best options, course of action after the military, quality of life programs, family support, etc.
My life overseas was beautiful. I worked with amazing people (both civilian and military), I was offered experiences that I understand not everyone gets to experience (like traveling regularly to other countries and islands). So, it wasn’t all preparedness and business, but the mentality — the culture was to always be ready. So, although it wasn’t a conscious effort 24/7 it was a subconscious way of being. Planning, practicing drills, evaluating procedures, meeting with top officials to create more plans. It was a part of me and my identity at the time.
Me co-hosting a Hiring Our Heroes Career Fair in Yokosuka, Japan
For almost 10 years, I worked in this mindset. It was errr — normal, for me. It wasn’t until 2020 when I moved back to the United States, my mindset was required to shift into (non-military life) as I no longer lived and worked in this culture. My mindset and body were able to rest from the (high level of) “readiness” aspect of life, but when you don’t understand what that means for so long, your body goes into this state of shock. In this shift (along with activating a spiritual awakening at the EXACT same time — full story here), I learned very quickly that being in crowded, busy spaces sent my mind into process and stimulation overload. I would mentally and emotionally collapse being in smaller spaces, or spaces with too many people.
I’ve been an empath my whole life and have understood what people are feeling on emotional and even sometimes physical levels, and I believe that while I was working overseas, I was able to sort of override that sensitivity as it was replaced with the readiness mindset.
“I didn’t have the capacity be overly sensitive because I was too focused on my work.”
It took me the full year of 2021 and part of 2022 to re-learn how to ground and also feel like my empowered self when I was at the grocery store, a festival, a smaller space with many people, etc. I went to a concert once for one of my favorite artists and wasn’t even able to enjoy the show. All I could think about was how “I’m on the balcony and there are far too many people up here.” — I was worried the balcony may fall and in addition to that, I could feel the hurt and problems of all of the drunk people around me seeping through their pores and into the air. That concert was a wakeup call that I needed to re-configure my brain so that I am able to function as a grounded human being. If I was able to override my mind before while living overseas, there must be a way to intentionally understand myself on a deeper level and consciously work through any of the difficulties that I experience as an empath.
Now in 2025, I’m grounded af! I mean there are definitely days where it is a little tough, especially with the low vibrations floating around Earth right now, but for the most part, I’ve got what works for me down to a science and specific process. I understand how my body changes in a physical aspect and how my energetic field outside of my body changes too. With tons of practice and also seeing the process from a different lens with a verbal reframe:
“This isn’t happening to me, it’s happening around me and I have the power to control what I accept into my space.”
I’ve become an empowered being who can now go back to being around crowds and know I have the power to control what enters my energetic field. I’m really grateful for the moments of anxiousness and unease that I’ve felt through this process because they were designators that I needed to come back into realignment. So…if you are an empath and/or a highly sensitive soul just know that the whacky cyclone of emotions you feel when in busy or crowded spaces is NOT yours — so don’t go carrying it around ok? You’re carrying the energetic crap of everyone around you and in that, it can absolutely create a sense of ungroundedness. It’s time to get you back on track. Here are various practices that worked for me, but please understand that everyone is different. Take what resonates and leave the rest for someone else. I still use these today and I feel totally empowered now.
Grounding Techniques Become Second Nature
» Energetic Shielding Visualization
Close your eyes and imagine a radiant, protective bubble of white or golden light surrounding you. I like to imagine it as this egg shape that I am encased in. Set an intention that only loving, high-frequency energy is allowed to enter and reinforce your “bubble” every single morning by speaking words like “I am sovereign in my energy. I am open only to the vibrations of love and high frequency.”
» Barefoot Earth Connection (Earthing)
I wrote about this in my “Grounding Through Earth Energy & Body Awareness” article:
Place your bare feet on the earth— either on grass, soil, sand or even in running water—this will help recalibrate your nervous system and get rid of excess energy that doesn’t belong to you. Practice this for a few minutes AFTER you’ve been in crowded spaces (when you get home and are in your safe space).
» Breathwork for Nervous System Regulation
Box breathing is amazing. I managed a team in a hospital and as a mindfulness practice with the leaders in my department, I walked them through this. You inhale for 4 counts, hold for 4, exhale for 4, hold for 4 (as you draw a square in the air with your finger). You can skip the invisible drawing part if you don’t want to do it and just close your eyes or focus on a static object that helps you feel safe. Repeat for a few minutes to re-anchor your energy and bring your awareness to self and your space.
There are so many different ways we can ground and come back to our bodies. It’s really important to find what works for you. Try different techniques and choose two or three that resonate with you that you can pull from your toolbox at any given moment. Being an empath and someone who is sensitive to other people’s energy is a journey. Finding ways to ground and release is just one facet of this journey but nonetheless is a very important one to master overtime. When you are able to bring yourself back into balance and release the energetic goobagunk from your aura, you will feel so much lighter on a soul level.
Just remember that in times of overwhelm, what you are carrying doesn’t belong to you most of the time. Recognizing that is the first step in re-balancing. You’re a special kind of human that can use your superpowers to help others. Just make sure you help yourself first.
With all the love in the universe,
Sarah | kaleidosoulbysarah.substack.com | emjayanm.com