Protecting Your Energy: A Guide for Empaths & HSPs
May 01, 2025
If you’ve ever felt overwhelmed in a crowd, drained after certain conversations, or deeply affected by the emotions of others, you may be an empath or a highly sensitive person (HSP).
Dr. Elaine Aron defines a highly sensitive person as someone whose nervous system is more responsive to subtleties in their environment. According to her research, this trait is present in about 15–20% of the population, making it far more common than most people realize.
This heightened sensitivity isn’t limited to loud noises or bright lights—it can also include a deep awareness of the emotional, energetic, and even spiritual undercurrents around us. Many intuitives, psychics, and mediums would recognize themselves in this description. Sensitivity to the unseen world is, in itself, a kind of energetic sensitivity, and if we’re open to Spirit, we’re also likely to be sensitive to the energies of the Earth, other people, and our environments.
As a full-time professional psychic medium, keeping my energy clear and protected is not only important for my personal well-being—it’s essential to how I show up for others. But I learned that the hard way. Before I became a medium, I was working 50 to 60 hours a week as a financial manager, often in a closed office space with up to a dozen clients a day. It was incredibly draining, and I didn’t realize just how sensitive I was becoming—especially because, during that same time, I was also beginning to open to my intuitive and mediumistic abilities.
The combination of working in such a high-pressure, energetically intense environment while going through a spiritual awakening led me to complete burnout. I was experiencing migraines, fatigue, insomnia, and a constant sense of feeling ungrounded. I wasn’t taking care of myself energetically or physically, and my body was sending clear signals that something had to change.
That’s why energy protection for empaths and highly sensitive people is so essential. Not as a fear-based reaction, but as a form of responsibility.
Knowing how to protect your energy spiritually means taking ownership of where you place your awareness, choosing what you give your attention to, and having grounding techniques that support your well-being. Spiritual boundaries aren’t about cutting yourself off from others—they’re about maintaining your center, so you can engage with life fully, intuitively, and with clarity.
Simple yet powerful practices can help you protect your energy, set spiritual boundaries, and stay grounded—especially if you’re an intuitive, medium, healer, or empath. Understanding your sensitivity is part of understanding yourself, and learning to work with that sensitivity is key to living a more empowered, peaceful, and energetically sovereign life.
What It Means to Be Energy Sensitive
To be energy sensitive means that you’re deeply attuned to the subtle shifts in the environment around you—emotionally, physically, and spiritually. Whether you identify as an empath, a highly sensitive person (HSP), or someone just beginning to explore their intuitive gifts, energy sensitivity is the foundation of that experience.
Empaths and highly sensitive people tend to absorb not just emotional energy, but also environmental stimuli—like noise, light, or even the overall energy of a room. While this trait can make someone incredibly perceptive and compassionate, it can also lead to feeling overwhelmed or energetically depleted if not supported with good boundaries and practices.
Signs You May Be Absorbing Energy That Isn’t Yours
- Feeling drained after being around others, even in casual or brief interactions
- Sudden mood shifts that don’t feel like your own, especially after being in crowded or emotionally intense environments
- Physical symptoms with no clear medical explanation, such as headaches, fatigue, or stomach upset—often following energetic or emotional overload
These are just a few ways energy sensitivity can show up in the body and mind. The experience can be confusing at first, especially if you’re used to framing everything through a purely physical or emotional lens. But once you begin to understand that your energy field is constantly interacting with the world around you, things start to make more sense.
The Connection Between Sensitivity and Intuition
Energy Sensitivity as a Gift, Not a Flaw
There is also a strong connection between sensitivity and intuitive gifts. Many people who identify as psychics, mediums, or healers report a heightened awareness of the unseen—sensing Spirit, tuning in to emotions before they’re spoken, or picking up on the energetic undercurrents in a space. This level of perception is not random; it’s a kind of refined sensitivity that can be honed and directed with intention.
Why it’s Not About Fear, It’s About Awareness
And it’s worth saying clearly: no one can supernaturally “take” your energy. We tend to feel drained or affected by others only when we become emotionally enmeshed or psychically attuned to them, either consciously or unconsciously. That tuning-in is something we can learn to recognize and manage. It’s not a curse to live with forever—it’s a skill you can work with, develop, and shape into something empowering.
The more awareness you build around your own energetic boundaries, the more you realize you have a choice in how much you take in, and how much you give out. Protecting your energy isn’t about shutting down; it’s about staying present while remaining centered in your own field.
Grounding Yourself Daily: Simple Practices That Work
Grounding is one of the simplest and most powerful ways to protect your energy, especially for empaths, intuitives, and highly sensitive people. It helps you come back into your body and into the present moment, instead of getting swept up in the emotional or energetic noise around you.
To me, grounding means returning to myself after I’ve stretched out to meet someone else energetically, especially during intuitive or mediumship work. It’s about recalibrating, not retreating. It’s a way to gather my energy, feel supported, and reconnect to what’s real and tangible.
Practical Grounding Techniques for Empaths
- Household tasks. After a mediumship or intuitive reading, simple, repetitive actions help bring me out of the energetic or spiritual space and back into my body. For example making lunch, washing dishes, or taking my dog for a walk. I focus on what I’m doing: the feel of the silverware, the sound of the water, the rhythm of movement. It’s not about “doing” something productive, it’s about coming back to myself.
- Nature connection. Walking around barefoot inside or outside is especially effective. Even stepping outside and noticing the light helps me reset. The Earth is one of the most supportive tools for spiritual integration, and no matter what you are processing, nature will always hold space for you.
- Tuning into my plants. I keep plants in my office, and when I feel ungrounded or scattered, I bring my awareness to the plants and imagine attuning to them, synching up with them energetically is so soothing. I let my awareness settle into their stillness. Attuning to a living, rooted being like a plant reminds me to come back into the room, into my own rootedness.
- Working with objects. I keep crystals and stones on my desk, nothing fancy, just pieces I’ve collected that feel good to me. Sometimes I’ll hold one in my hand and just notice it: the weight, the texture, the temperature. Placing my awareness on something solid and cool brings me right back into my body.
- Conscious breath and body awareness. Taking a few slow, deep belly breaths can shift everything. I’ll place a hand on my heart or belly, breathe deeply, and say to myself: “I’m here. I’m safe. I’m grounded.” After a reading, stretch, drink water, notice your physical body.
- Eating grounding foods. After deep spiritual work, I often crave warm, nourishing meals—soups, roasted vegetables, herbal tea. These help me feel stable and supported. Notice what your body craves after spiritual connection.
You don’t need a big ritual to reconnect to yourself. Grounding can be anything you do mindfully to bring yourself back to your physical form—taking a walk, rinsing a dish, or taking a deep mindful breath. What matters is that the practice brings you back into you.
Over time, grounding becomes less of a recovery tactic and more of a daily habit—an anchor that keeps you balanced, centered, and clear. And the more you practice it, the more naturally it becomes part of how you move through the world.
Energetic Boundaries: How to Stay Open Without Absorbing Everything
One of the biggest misunderstandings about energy work and sensitivity is that you have to shut everything down to protect yourself. But creating strong energetic boundaries isn’t about building walls—it’s about clarity, intention, and self-responsibility. Boundaries help you stay open and grounded, empathic and free. They help you notice what’s yours and what’s not.
Emotional Walls vs. Energetic Boundaries
Let’s be honest: many sensitive people (especially those who were never taught how to protect their energy) default to one of two extremes—either wide open and absorbing everything, or totally walled off and numb.
For years, I lived on the walled-off end of that spectrum. When I was working in a high-pressure corporate job, I built emotional walls I believed were protective. I defined success by how much money I made, how little space I took up, and how unaffected I could appear. I learned to override my body’s cues—ignoring hunger, suppressing emotions, and staying tightly in control. I thought that made me strong. I thought it kept me safe.
But eventually, that version of strength cracked.
What followed wasn’t a graceful pivot—it was burnout and a breakdown. It took years of therapy, somatic work, deep self-inquiry, and spiritual exploration to begin healing the parts of me I had buried in order to be “successful.” I had to unlearn the idea that shutting down was strength and remember how to be present in my own body, how to feel, how to stay with myself.
That journey eventually brought me to the work I do now as a psychic medium. But more importantly, it brought me home to myself.
Today, success looks different. It’s quiet, and embodied. It’s about feeling fulfilled, listening to my body, and knowing I can handle what comes.
Energetic boundaries are a part of that. They’re not about staying small or staying safe, they’re about staying connected to yourself in a way that allows for openness without overwhelm.
If emotional walls say, “I can’t handle this, stay away,” energetic boundaries say, “I’m here, and I trust myself to discern what’s mine to carry.”
Signs Your Boundaries May Be Too Open
You might be too open energetically if you often experience:
Sudden mood swings or exhaustion after being around certain people
Feeling overwhelmed in crowded spaces
Physical tension (like tight shoulders or jaw) after emotional conversations
Difficulty saying no when you want to
Feeling responsible for other people’s emotions or outcomes
Feeling drained after holding space for someone else
What Healthy Energetic Boundaries Look Like
Signs of strong and healthy energetic boundaries include:
You can stay present with others without absorbing their energy
You feel clear about what’s yours and what’s not
You trust yourself to say no without guilt
You no longer take on emotional responsibility for others’ reactions
You can sense when you’re becoming depleted and take steps to recharge
You feel safe being open-hearted without feeling exposed
Your body feels grounded, and your energy stays steady—even after emotional conversations
The goal isn’t to close off, but to contain your energy and notice when it’s leaking or blending with someone else’s.
Practical Ways to Set Boundaries
Here are a few intuitive practices to try. All of these work especially well when used consistently:
- Say No Without Apology
Start by honoring your time, your body, and your energy. You don’t need a long explanation. “That doesn’t work for me right now” is enough. - Visualize Your Energetic Space
Imagine your energy as a golden bubble, a cloak of light, or a perimeter around your body that lets in only what nourishes you. This isn’t about fear, it’s about discernment and where you choose to place your awareness. - Breathe Into Your Edges
Take a few moments to breathe deeply and feel your energetic edges, about an arm’s length all around you. Invite your energy to gently pull back into your own field. Ask yourself, “Where am I extending too far?” - Use a Closing Ritual After Sessions
Whether you’re seeing clients, practicing intuitive or mediumship work, or having a heavy conversation, practice “zipping up” your energy. You might sweep your hands down your body, shake out your hands, or say: “I now release anything that isn’t mine.” - Notice When You’re Leaking Energy
Energy can leak through over-explaining, people-pleasing, over-giving, or looping thoughts. Pause and ask: - “Do I feel centered right now?”
“Is my energy in this moment, or somewhere else?” - Name the Boundary Internally First
- Before you speak a boundary out loud, try saying it inside yourself. That helps it land.
- “It’s okay for me to not take this on.”
“My energy is mine.”
“I don’t need to fix this.”
Clearing and Reclaiming Your Energy
Even with strong boundaries, sensitive people can still feel weighed down by the energy of the world around them. It’s not that we’re supernaturally absorbing emotional debris, rather, everything is energy, including our thoughts and emotions. Worrying about others, overthinking, or even just moving through a crowded space can leave us feeling energetically scattered or drained. This is simply part of being human and living in an interconnected world, it’s not something to fear, and it can’t supernaturally harm us.
The key is to notice when your energy feels clouded, tangled, or heavy, and then gently return to yourself. There’s a reason why tidying your home, opening a window, or washing the floors can create a sense of instant relief—your space is an extension of your energy. In the same way, tending to your energetic environment through regular clearing practices can help you feel more grounded, clear, and aligned.
This is all about where we place our awareness and intention.
These practices are gentle but powerful, especially for empaths and intuitives who feel deeply. You don’t need to be rigid or “perfect” about energy hygiene, just consistent enough to feel the difference.
When and Why to Clear Your Energy
Even when you have strong boundaries in place, energy can still cling, especially if you’ve been holding space for someone, spending time in busy environments, or navigating emotionally charged conversations. Clearing your energy doesn’t mean pushing anything away, it’s about gently returning to yourself.
Signs You Might Need an Energetic Reset
You feel tired but restless
You’re unusually irritable or foggy
You feel “off” and can’t quite name why
You’re replaying conversations in your head
You feel sticky, heavy, or emotionally tangled after a session or interaction
You have lingering urges to fix other people’s problems or seek their approval—you might feel like what you did or said wasn’t enough, or find yourself checking in to make sure no one is upset with you
These are all signs your energy might be a little tangled up with something or someone else. The good news is, it’s easy to shift.
Simple Clearing Practices
You don’t need to be in a sacred space or have fancy tools. Your intention is the tool.
- Sweep It Off. Use your hands to gently sweep energy away from your body—starting from the crown of your head, down your arms, chest, back, and legs. Do this slowly, with intention. If you like, say: “I release anything that doesn’t belong to me.”
- Shower or Water Rinse. Water is a natural energy cleanser. As you shower or wash your hands, visualize anything that isn’t yours rinsing off. Imagine the water carrying it down the drain and away from your field.
- Salt Baths or Foot Soaks. Salt helps absorb energy. Add a handful of sea salt or epsom salt to a warm bath or basin and soak while breathing deeply. Bonus: add lavender or rosemary for relaxation and nervous system support.
- Smoke, Sound, or Spray. You can shift energy quickly by burning herbs such as rosemary, lavender, or juniper. Light a small bundle or a pinch in a heat-safe dish, allowing the herbs to smolder and release smoke. Gently wave the smoke around your body and space using your hand or a feather, and be sure to have a window open nearby to allow the energy (and smoke) to move out. As you do this, set the clear intention to release anything that no longer serves you. Another simple method is to walk through your space with a bell or chime. As you move, imagine your intention flowing into the vibration of the sound—disrupting stagnant energy and calling in clarity and balance with each ring. If you prefer a smokeless option, try using an aura spray. You can make your own by infusing water with a few drops of your favorite essential oil (like lavender, frankincense, or citrus), or purchase one from a metaphysical shop. Spray around your body and in each corner of your space, allowing the scent and mist to lift and refresh the energy.
- Breath and Movement. When your body feels like it needs to move, give it permission to do just that. Start by taking a few slow, deep breaths—in through the nose and out through the mouth—to reconnect with yourself. Then stand up and gently begin to shake out your arms, your legs, even your whole body. Let it be loose and easy, no right or wrong way. Just 30 seconds of gentle shaking can help release stagnant or stuck energy and bring you back into the present moment. You can enhance this by playing music and allowing yourself to move freely around your space—stretch, sway, or dance, letting your body guide you. Sometimes a little rhythm is all it takes to shift the energy. If you’re barefoot, take a moment to stand still and curl your toes into the carpet or floor. Feel your feet press down into the ground and let that connection anchor you. This simple somatic grounding practice can be a powerful reset for your nervous system.
Calling Your Energy Back: A Guided
Practice
It’s not just about clearing—it’s also about reclaiming what’s yours.
Throughout the day, your energy may get scattered into conversations, worries, tasks, or even other people’s expectations.
Here’s a simple practice to try:
1. Sit or stand comfortably.
2. Close your eyes and breathe.
3. Say (aloud or silently):
“I call all of my energy back to me now. I release what is not mine. I return fully to myself.”
4. Imagine your energy gently flowing back to your body—like golden threads or drops of light—until you feel full, whole, and present.
End-of-Day Rituals to Reset and Ground
Create a closing practice that supports your nervous system and gently separates you from the day’s energy. This can be 5 minutes or less.
• Journaling a few lines: What did I carry today that wasn’t mine?
• Lighting a candle and thanking yourself for showing up
• Brushing down your body from head to toe before sleep
• Saying: “I release this day. I return to myself.”
You’re allowed to return to your own energy as often as you need to. Tending to yourself isn’t selfish—it’s essential. When you care for your own energy, you become more grounded, more clear, and more available to support others in a healthy, sustainable way. You don’t have to carry everything for everyone. Coming home to yourself is what makes you most effective and most in service to the world.
Spiritual Tools That Can Support Your Energy
Before we dive in, let’s be really clear: You don’t need a toolbox full of crystals, sprays, and sacred objects to protect your energy. Your awareness is your greatest tool, and your intention is more powerful than anything you can buy.
This section is not a checklist of things you must do or buy. It’s a full, generous guide for those who are curious, seeking, and want to try different practices to see what resonates. Some of these tools might become beloved parts of your routine. Others may not be for you at all—and that’s okay.
Let this be a menu, not a prescription.
Sometimes it helps to have something tangible—something you can hold, wear, spray, or place in your space to reinforce your intention and anchor your energy. These tools aren’t magic on their own, but when used with presence and purpose, they can become powerful allies in protecting your energy.
The most important thing is to choose what resonates with you. Your sensitivity is sacred—and the tools you use should support, not overwhelm, your system.
Crystals for Energy Protection & Grounding
Crystals can help stabilize and shield your energy field. Think about choosing a few that feel grounding or clarifying to you.
Black Tourmaline – Excellent for clearing and protecting; absorbs dense energy.
Smoky Quartz – Grounds and centers your energy gently.
Amethyst – Offers spiritual clarity and energetic boundaries.
Selenite – Cleansing and uplifting; good for clearing spaces and auras.
Tip: Carry one in your pocket or place one near your workspace. Before use, hold the stone and set a simple intention: “Help me stay clear, grounded, and protected today.”
I recommend visiting a metaphysical shop if possible and seeing which crystals you feel drawn to. There are many places to buy crystals online, but the crystal industry is often tangled in exploitative practices and unclear sourcing—definitely not the kind of energy most intuitives want to bring home. Moonrise Crystals offers some of the most transparent sourcing available online. They clearly outline their ethical guidelines and share the specific mine, gem dealer, and origin of each relationship for every crystal they sell.
Sprays and Simmer Pots
You don’t need fancy tools to shift the energy in your space—sometimes, the most grounding practices come from the kitchen. A simmer pot is a simple and sensory way to clear the air, set intention, and bring warmth to your space.
To make one, fill a pot with water and add what you have on hand: orange peels, cinnamon sticks, cloves, bay leaves, rosemary, or anything else that feels right for the season. Let it simmer gently on the stove, releasing scent and steam into your home. As it bubbles, let it carry your intention—cleansing, softening, or welcoming in a new energy.
You can also make a simple room spray with herbs, flowers, or a drop of something fragrant that you love—lavender, citrus, mint—whatever helps you feel refreshed and clear. It’s about intention, not perfection.
Talismanic Jewelry & Meaningful Objects
Sometimes we carry clarity with us—woven into what we wear. Whether it’s a necklace, a ring, a charm sewn into your clothing, or something simple you slip into your pocket, these objects can become quiet allies when charged with intention.
• A talisman for clarity, grounding, or protection
• A necklace or ring you bless before each session or ritual
• A stitched symbol or crystal tucked into your coat, scarf, or bag
It doesn’t have to be ornate or expensive—what matters is the meaning you give it.
Before wearing or carrying it, pause and say:
Let this remind me of my strength. Let it hold my energy with clarity.
Altar or Anchor Objects
Creating an altar or simply placing anchor objects nearby can help you stay connected to your intentions as you move through your day. Whether it’s a dedicated space on a shelf, a small tray near your desk, or something tucked quietly into a corner, these objects become reminders of what matters most to you.
When building your altar, consider working with the elements:
Fire: A candle for warmth, light, transformation, or clarity
Water: A small bowl of water or salt for cleansing, intuition, and emotional flow
Earth: Stones, crystals, fruit, or flowers—anything that grounds and nourishes you
Air: A feather, a piece of writing, a symbol of breath or inspiration
Spirit/Intention: A tarot card or affirmation you’re working with, a photo or symbol that feels sacred, or a reminder of your ancestors or guides
You can visit your altar at the beginning or end of the day or anytime your energy feels scattered, heavy, or in need of support.
You might also consider creating a special altar for the new moon or full moon, using seasonal items like flowers, fruit, leaves, or handwritten intentions, colors that represent your intention. Let it evolve with you.
Your Energy Is Sacred: Final Reflections
This begins with honoring your own energy, not because you need protection, but because your depth and awareness deserve care.
Being an empath or a highly sensitive person isn’t something to fix or overcome. It’s something to honor, understand, and support. And the more you learn how your energy works, the easier it becomes to stay rooted, discerning, and open without feeling overwhelmed or depleted.
There is no one right way to do this work. Let yourself experiment. Try what calls to you. Leave what doesn’t. Come back to your body. Come back to your breath. Come back to the truth that your energy belongs to you, and you get to decide how to tend it.
Journaling Questions for Integration
What practice from this guide feels most natural or appealing right now?
Where am I giving away energy out of habit instead of intention?
What would it feel like to trust my sensitivity as a strength?
What do I need to feel energetically supported today?
Your energy is worthy of care. You are allowed to protect what’s sacred.