Within this Secret I discuss a somewhat complex subject. But it is a matter of great importance for all Empaths to understand if we want to live happily and healthily in the world. This information is key to finding emotional freedom and our true power!
Once you read this Secret you will understand why Empaths have such heightened emotions, why our intuition and observational skills are so highly attuned and why we get our title. It will help you understand why we suffer fatigue, why we have such sharp senses and the ability to feel other people’s emotions and pain. By the time you have finished reading this you will have all the tools you need to get back in control of your life and find the joy you were meant for. Yes, this is exactly how we are supposed to be living: blissfully and abundantly. And, when we discover this way of being we automatically pass it on to others.
I don’t wish to sound self-important but we all have a job to do here on the planet, a significant one. We are meant to help raise the vibration of our surroundings. When in balance and radiating positive energy we do this effortlessly. And we do so without even being aware. Unfortunately, many Empaths have been taken out of action and do not understand why this has happened or how to fix it. This is what I hope to make you aware of within this book and especially this final secret.
When we feel painful emotions and think dark repetitive thoughts, we send this energy out into the world. The same can be said for when we are in a good emotional space: our energy becomes delightfully uplifting and infectious. I have already discussed emotional contagion and how our moods are projected onto others. For example: when tired and suffering with brain fog, we may see this affecting the energy of those nearby. If we are emotionally flat, we may see others reflect this by a coldness in their mood. All humans can affect others with their moods, because of energetic feedback. But in those who are Sensitive this ability is much more potent.
Parts of the Empath’s brain that processes emotional responses, such as empathy and intuition, are hyper-reactive. Because our brain sensors have been in a heightened state for most of our lives, they are overly affected by the negative stimuli we experience. Events such as: an angry parent or teacher berating us, being bullied, having a fear of exams or a fear of not fitting in, a death of a loved one, divorce, stress, spending too much time around negative people, or being repeatedly hurt, have all contributed to our present emotional overload and inability to handle negativity.
It is not just Empaths who react to negative situations. Humans are hardwired into focusing more on the negative than the positive; it’s because of the brain’s negativity bias: a protective reaction which stems back to our survival instincts from caveman days. It garners our attention on the more unpleasant energy as protection. Unpleasantness affects an Empath’s “negativity bias” more than most.
It would seem the part of the brain which activates negative emotions is amplified in the Empath and the part responsible for pleasure is less active. Those who have difficulty experiencing pleasure in life will often turn to alcohol, drugs, sweets, sugar-forming foods and caffeine. What most people are unaware of is these stimulants contribute to keeping the pleasure forming part of the brain inactive.
To better appreciate the way of the Empath, we need to understand the part of the brain called the limbic system. There is no easy way to explain the complexities of the brain and luckily I am only covering the parts that relate to our emotions, intuition and empathy.
We will start with the limbic system and why it is out-of-balance in those who are Sensitive.
The limbic system is a complex set of structures that lie on both sides of the thalamus in the brain. It includes the hypothalamus, the hippocampus, the amygdala, and more. It appears to be responsible for our emotional life and has a lot to do with the formation of emotional memories.
The hypothalamus is one of the busiest parts of the brain and is mainly concerned with homeostasis. Homeostasis is the process of returning something to its set point. It works like a thermostat on a heating system. When a building gets to a certain temperature the thermostat will turn off the heating. When the house gets too cool it will turn on the heating.
The hypothalamus regulates your hunger, thirst, response to pain, levels of pleasure, anger and aggressive behavior, and more. It also regulates the function of the autonomic nervous system (sympathetic and parasympathetic nervous systems) which regulates things like our pulse, blood pressure, breathing, and provocation to emotional responses.
The other way the hypothalamus controls things is via the pituitary gland. It is connected to the pituitary which pumps hormones into the bloodstream. The pituitary is known as the master gland, and the hormones it releases have a direct effect on all our bodily systems.
The hippocampus comprises of two horns that curve back from the amygdala. It appears to be very important for creating long-term memories. If the hippocampus is damaged, a person cannot build new memories.
The amygdala is a set of small almond-shaped clusters of nuclei, located deep within our brain’s temporal lobe, which plays a major part in processing emotions. The more aggressive the emotion the more responsive the amygdala becomes and triggers the fight-or-flight hormones. It has been scientifically proven that the amygdala is overactive in those who are Sensitive.
Another area of the brain involved in the function of the limbic system is the insular cortex.
The insular cortex is a hidden lobe that lies deep to the lateral surface of the brain responsible for our self-awareness, empathy and social discipline.
The Empath Brain
The limbic system plays a significant role in the Empath’s wellbeing. It is when the limbic system is out-of-balance, the Empath herself can become unstable and functioning socially in the world becomes a challenge.
Although it is the limbic system in its entirety which is out-of-balance in many Empaths, I will focus on two aspects: the amygdala and the insular cortex. To better understand how these affect us we have to learn how they work.
Dr. Elaine Aron, a research psychologist and self-proclaimed Highly Sensitive Person, has done research on the amygdala. In her studies she found the amygdala to be overactive in Sensitive people in circumstances that incite emotional responses. Aron -who studied at the Jung institute and has a thriving psychotherapy practices - found through a series of trials and
research that when Sensitives were shown pictures of human suffering the amygdala became extremely active. She found this activation released excess hormones into the body, such as cortisol and adrenaline, which further entices a negative emotional response.
The amygdala is not a thinking part of the brain. It is a reacting part, which activates when exposed to certain stimuli such as stress, fear and other strong emotions. It causes an automatic response known as the fight-or-flight response.
The sympathetic nervous system SNS activates the fight-or-flight response, and the parasympathetic nervous system PNS keeps us healthy, relaxed and in balance. In the out-of-balance Empath it is the SNS which is dominant. When the SNS is constantly on “fight-or-flight” mode it has harmful affects our hormones, immune system, emotions, brain and muscle function.
The fight-or-flight response is the body’s way of protecting us from dangerous situations. The process elevates hormones to give us the energy to run away from danger or stay and fight. But because the Empath’s dangers are mostly invisible threats (stemming from our thoughts, emotions or the energy of others) these hormones do not get used. This leads to a semi-permanent activation of the SNS. Meaning our body is always on high alert. The body should be in this state only from time to time, but it can become a near permanent state in the Empath. This means the body produces excessive amounts of cortisol. Signs you have too much cortisol in your body are: excess fat, especially around the belly area, feeling anxious or down, stomach problems, frequent backaches or headaches, low immune system, fatigue and an inability to sleep.
The Organ That Never Forgets
The following are just some of the emotions the amygdala cultivates: anger, alarm, fear, worry, edginess, anxiousness, terror, panic, distress, apprehension, horror, feeling threatened, alarm and envy. An Empath can get overwhelmed by any of these emotions.
Because the amygdala retains all the emotional memories one has ever experienced, these stored memories have the potential to become trauma triggers. In experiments on caged rats, it was found when they received painful shocks at the same time as specific sounds they showed a stress response. However, at a later date, the same sound played without the shock would trigger a similar stress response. Although no shock was given, the rat was expecting to experience pain when he heard that sound. This was due the amygdala’s ability to link a certain sound with pain. It can also do the same with people. If another person has caused a painful emotional response, every time we see or think about them we can experience this same feeling, even if they have no ill intentions towards us.
The long-term memory of the amygdala has implications on the health of an Empath.
Over the years, the amygdala remembers all the things we felt, saw and heard which created an emotional reaction. Being Sensitive and having a hyper-reactive limbic system means we feel emotional pain deeper than others. Each time we endured a painful emotional experience or felt scared, it was stored in the amygdala. This can even be traced back to childhood. Witnessing an argument between parents, being scolded or rejected by friends are just some of the foundations which insecurities or trauma triggers were built. Watching a scary film or seeing acts of aggression on the television could act as a trigger, as could being bullied or tormented by older siblings. Any painful emotional response we experienced was stored in the amygdala only to be catalyst for more. Hints of such stressful events in the future (even photos!) will activate the sympathetic nervous system into fight-or-flight mode. We can be activated by being near someone who has anger or insecurity issues, by being reprimanded at work, or having another offload their problems on us. We may have no conscious memory of the initial emotive event activating us, but the amygdala does.
These hidden memories trigger inner turmoil that can range from being angry, upset, wounded, victimized, bullied or emotionally overwhelmed. A single person who may have caused emotional upset in the past can activate the amygdala (a reason Empaths find it so hard to forgive). This is why people become trauma triggers for the Empath. By being in certain a person’s presence we can become overwhelmed with unpleasant emotions. If this becomes a regular experience, we may avoid them to prevent a reoccurrence of those particular sensations.
There is an old saying that we should ‘forgive and forget’. Forgiveness is one of the most powerful things humans can do for their growth and emotional freedom. Not so easy for the Empath because we cannot forget. Emotional pain is hardwired into our brain. If we still feel anguish when we think of a certain person, it can be near impossible to forgive them. Also, if we are unaware why certain people make us uncomfortable, we cannot resolve the issue. We just know we cannot be in said person’s presence without feeling emotionally overwhelmed.
The amygdala will continue to activate to real and imaginary threats for a lifetime unless we consciously take back control.
The amygdala also processes feelings we experience when we receive criticism or perceive something as negative. If for example as a child you were chastised for your inabilities to perform academically or on the sports field, this would have triggered an amygdala response. Those who are Sensitive experience chastisement far deeper than others, which is then hardwired into the amygdala. This builds over the years. In adulthood this can be seen as being excessively sensitive to criticism or to being judged. If we sense someone is judging us it can trigger the same pain we felt in younger years for being chastised.
How Emotional Memories Are Stored
The amygdala is the most involved brain structure in emotional responses and for creating emotional memories. The hippocampus transforms short-term memory into long-term memory, and conveys emotional significance to stored memories. The amygdala and the hippocampus work together to create long-term memories of all the emotional events we have. This dual activation is what gives emotionally based memories their individuality.
When emotions are aroused, the brain takes note. It stores as much detail as possible about the emotion-filled event, ready for quick recall. The emotionally charged memory can then be called upon at a second's notice, even after a long time has passed. With time, the amygdala learns the level of danger which should be linked to any particular trigger and in the Empaths case, the trigger becomes people. If we do not retrain and re-balance the amygdala, those triggers cause more damage to the body and mind.
The insula, also known as the insular cortex, is linked with social emotions including: love and hate, shame and disgust, gratitude and resentment, self-confidence and embarrassment, trust and distrust, empathy and contempt, approval and disdain, pride and humiliation, truthfulness and deception, atonement and guilt. It manages our self-awareness, empathy, intuition and social discipline.
The insula has access to a range of bodily sensations which link in with certain emotions such as: sharp pain, burning pain, cool and warm temperatures, itching, muscle contraction, muscle burn, tickling, flushing, hunger and thirst. In times of being humiliated or embarrassed our skin may flush. When we feel guilt we may feel our muscles contract. If we feel envy we may experience a burning sensation in our stomach or when we are nervous we may feel excessive thirst. The organ also generates a sense of disgust with socially unacceptable conduct and motivates us to higher levels of behavior through pleasure and pain.
Mirror neurons within the organ enable us to sense the feelings of others. By being able to share pain and joy empathetically, the organ converted us into social beings. In Empaths, however, this works a little too well enabling us to over-feel people’s pain and emotions. We also feel people’s joy, but because our ability to feel pleasure and joy is dialed down by our neurotransmitters, we pick up on the turbulently vexed emotions instead (like attracts like). The Empath’s ability to experience emotions in others, I believe, is caused by having an extra-receptive insular cortex.
The ability to sense the truth, feel physical and emotional pain in others and our intuitive and empathic abilities all likely stem from having a highly receptive insula. There is nothing wrong with being intuitive, empathic or sensing the truth of the world; these are considered gifts. The problem most Empaths have is how their limbic system interprets other emotional stimuli. Collectively, it is responsible for over-activating the chemical messengers of the body which can play havoc with the way we interpret emotions.
Ashok Gupta is a Harley Street physician and founder of Gupta Amygdala Retraining, who specializes in treating the many common forms or fatigue. He has found through research and trials that many chronic health conditions are caused indirectly by an overactive amygdala, most notably chronic fatigue. It is my belief that the cause of Empath fatigue corresponds with Dr Gupta’s findings.
Gupta learnt that most of the research done in the past by scientists, on the amygdala, focused mainly on its mental or emotional threats and how it affected the mind. Whereas more recent research shows how the amygdala is involved in disagreeably activating the endocrine and immune systems, via the limbic system. This activation is supposed to be protective but actually causes the body damage. He believes the main causes of abnormalities of the amygdala are genetic, some being more being predisposed than others. But some irregularities are caused by intense stress, bacteria or disease. For the Empaths, however, it is likely we were born with a highly receptive amygdala and insular cortex. Meaning we were born vulnerable to the world and her emotions.
Through his research Ashok Gupta found a combination of factors changed the circuitry of the amygdala and the insula, making it continually over-stimulate the body. In association with the insula, the amygdala learns to be hyper-reactive to any symptoms detected by the body. This happens unconsciously without a person realizing it. By the amygdala and insula being over-stimulated, the sympathetic nervous system develops the roots for chronic fatigue and many other symptoms.
Gupta also discovered that hyper-arousal of the body over time causes secondary illnesses such as allergies and chemical sensitivities. By the brain and body being on high alert, from the sympathetic nervous system being aroused, the amygdala (in association with other brain structures) is prone to learning new responses to stimuli it would not normally be concerned with.
When the SNS is activated, digestive and detoxification systems are turned down or switched off, which may explain why many Empaths feel generally unhealthy or below par. Here are some of the other maladies Gupta found to be associated with having an out-of-balance amygdala (and thus limbic system):
Muscular Fatigue & Joint Pain: It is common to experience pain in the joints of the body such as: the back, knees, hips or wrists. Muscles easily tire, making the body feel heavy and lethargic.
Adverse Reaction to Exercise: Because the muscles are already exhausted from being tensed up all day (being activated by the sympathetic system) they find it difficult to respond normally to exercise and exhaust rapidly. For this reason Empaths should keep their workout short but intense; more on this shortly.
Digestive Problems: The digestive system has its own nervous system, sometimes called the second brain. It becomes stimulated by the brain via the SNS during stress, and this causes problems in the gut. It can tense the colon muscles and over-stimulate the gut. This can lead to symptoms of IBS like constipation, diarrhea or other.
Immune System Problems: The immune system is always ready to respond to a threat to protect us. If the view of the threat is overstated, it can lead to an unnecessary immune response. This explains any unusual allergy or flu-like symptoms, sore throats, headaches, swollen glands or other maladies we may suffer.
Food Allergies/Sensitivities: The gut can become sensitized to everyday foods it perceives as toxic or a threat (as explained in last secret). Any foods containing lectins (mostly plant-based) become problematic. The immune system is in a sensitized state and will over-protect itself. The body can then become intolerant to foods previously eaten without a reaction.
Exhaustion and Sleep Disturbances: Studies show the amygdala is partly responsible for keeping people awake at night due to excessive cortisol production. Empaths minds are often bombarded with thoughts, making it difficult to get to or stay asleep, which is made worse by the amygdala. The hypothalamus regulates sleep rhythms, and it is this brain structure which responds to signals from the amygdala, which keep us alert.
Sight Problems: The muscles which house the lens of the eye are affected the same way the rest of the body’s muscles are by muscular fatigue. This can blur the vision when looking near-to-far and vice versa. Night vision may also be affected.
Alcohol Intolerance: Alcohol induces a stress response by stimulating hormone release via the hypothalamus. The amygdala is conditioned to respond to this and will create an increased sensitivity to alcohol.
Chemical Sensitivities: When the amygdala and insula are on high alert, the body is prone to learning new sensitivities and reacting to threats of which it would not normally react.
Poor Detoxification: When the body is in sympathetic stress mode, from too much cortisol production, non-essential systems are switched off. This includes part of the body’s healing and repair systems. If this reaction is extended, as it is in most Empath’s cases, there may be a build-up of toxins in the body. Activating the parasympathetic system can help gradually detoxify the body.
Foggy Head and Inability to Concentrate: Because the Empath mind is in a state of heightened stimulation throughout the day it can become easily exhausted. This results in an insufficient blood supply to the brain. This reduction contributes to brain fog. The mind is also on edge due to the excited state of the amygdala and finds it difficult to focus.
Problems with Memory: The hippocampus has a dual role; it provides short term memory retrieval and acts as a control which moderates the release of the stress hormones. The hippocampus becomes damaged from chronic stress and cannot sufficiently carry out these dual roles. This means the formation of new memories in the hippocampus is repressed, which causes problems with short term memory. Whilst this may seem disturbing it can be reversed.
Vulnerability to Stress: The constant arousal of the amygdala means our stress hormones become poorly controlled. We perceive the world as being more dangerous than it is, and is made worse by stress.
Anxiety and Depression: Stress hormones are known to increase emotional instability and can cause symptoms of depression and anxiety. The amygdala is deliberately trying to make us feel anxious to warn us of danger. This danger doesn’t exist and is not life threatening, but because the body is stressed the amygdala believes it does.
Panic Attacks: Being prone to panic attacks is known to be mediated by the amygdala. Prolonged worry or emotional distress can allow the amygdala to become over-reactive and triggered by any negative signal from the body.
Belly Fat: I used to believe Empaths had an excess of belly fat to protect us from other people’s emotions. I now know it is partly caused by picking up stressful emotions from others. Trauma energy activates our sympathetic nervous system. Our amygdala, perceiving this stress as danger, floods the body with adrenaline/cortisol to give us the strength to run away. Cortisol is known as the fat storing hormone. Cortisol stimulates glucose release for energy; when this glucose is not used, the body protects itself by turning it into fat (fat is stored energy). This body fat is mostly stored around the belly area. Visceral fat is also accumulated between the organs and is very dangerous to our health. Just because you cannot see belly fat on the outside of the body does not mean you don’t have it on the inside.
Fortunately, the amygdala and insular cortex can be retrained so they are not constantly on high alert. This involves activating the parasympathetic nervous system (PNS), re-balancing the left and right hemispheres of our brain and balancing our hormones. Taking certain steps will help retrain parts of the brain responsible for our heightened fears and emotions. The limbic system communicates with other parts of the brain and will work together to tone down our brain’s over-activity. This can transform the natural pleasure-forming centers of the brain and reawaken happiness and passion and reduce Empath fatigue.
The following program can help reset your brain and bring back balance to the Empath’s life. Making simple changes and committing to less than half an hour’s physical and mental exercise each day will see the Empath’s life transform. Anyone can commit twenty to thirty minutes a day.
When we start any new routine it always seems such an effort in the beginning. But it is only an effort until it becomes routine. If I can do it, anyone can! If you want to live the most fantastical life imaginable don’t wait, start making the changes today!
Taking the following simple steps will not only see your health transform, but they will help still your chattering mind, calm the limbic system and clear stored emotional memories. They will also aid in shedding excess body fat, increase energy and build more positive Empath attributes. The other bonus is by practicing them daily you will see your intuition develop, and a huge expansion in your happiness. There is nothing out of the ordinary about the following steps but done together they create extraordinary results. The answers to Empath healing need not be complicated. It involves making simple changes to the lifestyle. That said being simple does not make them easy. These steps are like pieces of a jigsaw. The more you do, the more you get to see the bigger picture. They are listed in order of importance. Starting with what we learnt in the last secret:
1. Avoid Stimulants and Drug-Like Food
2. Increase Water Consumption
3. Exercise
4. Sleep in Complete Darkness
5. Practice Mind Stilling and Brain Balancing Exercises
6. Stop Hiding from Self
7. Perform Five Minute Muscle Isolation Relaxation
Now you know what steps you are taking, I will explain each in turn:
This program will not work effectively if you consume stimulants or drug-like foods. All drug-like foods not only create an addiction but play havoc with the Empath’s body chemistry. They will amp up the negative side of our gift and tone down the more positive; making it difficult for us to function. Drug-like foods affect the opioid receptors in the brain and make them hyperactive. This can result in an inability to experience pleasure, and a sense of being cut off from life. If you consume anything addictive you will not want to give them up and likely get angry at the thought. But you will come around to the idea. The process of taking back our power is done in small steps and so is eliminating the brain’s chemically unbalancing substances.
When you avoid taking these vital steps your intuition will keep badgering you to get your attention. Chose to ignore these prompts and they will get louder and more serious. If you eat wheat you may get uncomfortable digestive issues. If you drink alcohol you may end up having “unfortunate” drink-related incidents. You have chosen to read this book for a reason and have been given this information for a reason: to find balance.
When removing drug-like foods it should be done with awareness, because anything drug-like creates withdrawal symptoms within the first week or two of elimination. Expecting anyone to give up everything at once is too much. It has to be done gradually. I used to include alcohol, sugar, wheat and caffeine in my diet and have been eliminating them over a period of three years. I gave up wheat first, then alcohol, then foods containing white sugar and recently caffeine. Oddly enough the drug I eliminated last has had the worst side-effects. Caffeine is one of the most over-used addictive drugs available which keeps us in a hyper-stressed state. The withdrawal symptoms I experienced got so bad it made me question my decision to quit. This is the one drug I would not recommend quitting cold-turkey, especially if you drink a lot of coffee. Caffeine keeps the body in a highly stressed state by stimulating the release of adrenaline. We are fooled into believing it is giving us energy when it is doing the opposite. It stresses the adrenals by producing adrenalin. This action weakens and overworks our already delicate body chemistry. If you drink coffee and become jittery or anxious your system has become too clean for caffeine. Caffeine keeps our body in a state of high alert, expectant of impending danger and switches on the sympathetic nervous system. The Empath has already got an overworked SNS because of our Sensitivity and brain activity, and the last thing we need is more stimulation. It may seem that caffeine gives us a boost of energy, but what we are given is taken back with interest added on. If you drink a lot of coffee, you will not want to give it up because it’s addictive. But if you want to heal and become the most amazing version of yourself, it is a must.
When giving up anything drug-like allow yourself at least four weeks and trust you will get over the dependency. As I’ve said before, transformation is not an overnight process, we have to believe in the process and listen to our intuition.
See the Tools section for more advice on how to give up drug-like food and drink.
The body comprises of 75% water (some body tissue has 95%), so it will come as no surprise that we need to drink lots of it to promote proper brain function, detoxify the body and stay healthy. Empaths need a lot of water to stay in balance. We should turn to water first as our primary holistic medicine. Many of us are unaware of how dehydrated we are. An insufficient supply of water creates problems with the functioning of our body and mind. It affects our well-being, appearance and accelerates the aging process. Being well-hydrated is essential to keep the body functioning optimally and our energy preserved. We could not survive more than a few days without fluid and this should make it clear how important it is.
Empaths need a lot of water, both inside and outside their bodies. Water helps flush out the toxins that don’t get removed by our body being on high alert from emotional overload.
Dehydration can lead to mental and physical disorders. An insufficient supply of water creates problems with all functions of our physical and energetic bodies. Breathing alone loses a quarter of the body’s water on a daily basis. If as an Empath, you allow yourself to get dehydrated you may be prone to suffering anxiety and panic attacks.
A lack of water can show up in the body in many ways: externally as wrinkly or tissue-like skin, dry mouth, lips and eyes. Mild dehydration can cause headaches, dizziness, brain fog and fatigue. It can also lead to muscle weakness and lack of stamina. Ongoing dehydration can cause constipation, problems with the functioning of the kidneys and liver, and muscle and joint damage.
Dehydration causes emotional stress, something Empaths already have too much of. Drinking plenty of water, whilst enduring any type of stress, significantly reduces its negative effect on the body and mind. Water also helps diffuse and dilute negative energy picked up from others. It keeps the physical body strong and acts as a buffer to unpleasant energy.
Drinking water also helps ward off depression and low moods. F. Batmanghelidj, M.D., says in his book ‘Your Body’s Many Cries for Water:’
“Pathology that is seen to be associated with social stresses—fear, anxiety, insecurity, persistent emotional and matrimonial problems—and the establishment of depression are the results of water deficiency to the point that the water requirement of brain tissue is affected.” He writes: “With dehydration, the level of energy generation in the brain is decreased. Many functions of the brain that depend on this type of energy become inefficient. We recognize this inadequacy of function and call it depression.”
We should drink at least ten glasses of pure water each day to replenish what our body loses through sweating and urination etc. The heavier we are the more water we need and the more we sweat, the more we should drink. As a general rule, if you are thirsty you are already dehydrated.
In our bid to stay hydrated it is necessary to keep an eye on our mineral levels. When we consume high amounts of water or sweat profusely, sodium and essential minerals are flushed from the body. We should increase the salt in our diet when we increase our water consumption.
All salts are not created equal, at least not those bought in the supermarkets. The only mineral rich salt suitable for safe human consumption is either unrefined rock or sea salt and they must be organic.
Organic, unrefined salt is crystalline in structure and can easily be absorbed by our body. This is because our blood has a crystalline structure. Unrefined salt is packed with essential minerals vital for good health. My favorite is Himalayan crystal rock salt which has the full spectrum of 84 trace minerals and elements (regular table salt has only 4). You can safely add this to your food, or allow a small particle to dissolve on the tongue, before slowly drinking a pint of clean fresh water.
When you increase your water intake you quickly see an improvement in your physical and mental well-being. You also find your natural thirst develops which ensures you stay adequately hydrated.
Doing some form of exercise is essential for the Empath. Not only does exercise work the heart, burn fat and keeps us healthy, it also promotes serotonin production.
Serotonin is a very important hormone for Empaths. It lifts our moods, makes us feel good and is a precursor for the body to produce melatonin.
Exercise also keeps our body strong and flexible. For the Empath it also helps us deal with our own emotions and those coming from others. It literally burns them off.
When it comes to exercise everyone is different. Some love physically demanding sports and some love to do gentle yoga. From my research and self-trials, I have come to understand we need both. We need high intensity exercise to work our heart, burn off energy, produce human growth hormone and release feel good endorphins. We need yoga or stretching exercises to keep our muscles strong, flexible and less injury prone, and to re-balance our endocrine glands and energy centers, calm our mind and reduce cortisol production.
High Intensity Interval Training/Exercise (HIIT)
HIIT may sound scary but it is simply working the body to its utmost capacity for a short duration of time. Low to moderate intensity intervals are alternated with high intensity intervals. HIIT is one of the best ways to get the body to produce human growth hormone.
Human growth hormone (HGH) is secreted by the pituitary gland in the brain and is crucial for growth and repair of body cells, and for strengthening the immune system, all essential for the Empath. HGH rises in childhood, peaks in puberty and declines from the thirties onwards. It is known to be beneficial for autoimmune diseases, healing wounds and injuries, and keeping us youthful.
High intensity interval exercise (HIIT) activates the super-fast muscle fibers. Super-fast muscle fibers are the only ones to produce HGH. A study published in ‘Sports Medicine’ found that just ten minutes HIIT exercise is enough to secrete human growth hormone. HGH can turn back the body’s internal clock, helping us slash fat, build muscle and increase energy levels.
HIIT can be applied to running or walking. For example: you could spend eight minutes on a treadmill and walk for one minute then run for the next. Or walk as fast as you can for forty seconds, then walk at a normal pace for the next forty seconds. Continue like this for the eight minutes.
There are many varying HIIT techniques that can easily be performed at home or the gym. It is doable for everyone, as long as you are in good health and can build up your fitness levels.
If you are unfit or have not exercised for a while speak to your doctor or a qualified fitness instructor about the best ways to build up your body, ready for high intensity interval training.
Yoga/Mindful Stretches
Amongst other things, yoga works on balancing the endocrine system. As already discussed, the endocrine system is part of the body's chemical messenger service which secretes hormones into the bloodstream as and when needed. Cortisol is produced by the adrenal cortex; like adrenaline, it is produced in response to stress.
Empath stress can also trigger the same hormonal response as danger. Practicing yoga or mindful stretches significantly reduces Empath stress, which will prevent or reverse the damaging effects of cortisol. Unlike other forms of exercise, yoga looks after far more than just the physical well-being, it keeps one in peak mental and spiritual balance too.
Practicing yoga can sooth the body's energy, relax the nervous system, and reorganize neural circuits.
This is essential for the release of melatonin and for all Empaths. Melatonin is known as the anti-aging, immune-system-boosting sleep hormone and is produced by the pineal gland (area of third eye) in darkness.
Melatonin is a naturally occurring hormone that regulates the sleep cycle. It is an antioxidant and anti-inflammatory and helps prevent and treat many illnesses including cancer. Those suffering insomnia and sleeping difficulties are thought to have a melatonin deficiency.
Melatonin slows down the aging process, decreases cholesterol and lifts our moods and makes us feel good.
The immune system does most of its work at night and is believed to be interlinked with production of melatonin. When melatonin levels are suppressed, illness occurs. As we age the body produces less melatonin so we need to ensure we sleep in the dark. A sleep-mask is not enough to block out excess light because every cell in our body reacts to light. For melatonin to be produced it needs to be pitch black. Sleeping in the dark will allow the immune system to carry out essential repair work.
An Empath is vulnerable to low moods and having a weakened immune system because of the way the brain is wired and the constant emotional stress. We need to take every step we can to make sure we are producing adequate melatonin and sleeping in complete darkness will help this happen.
Melatonin is known to increase human growth hormone (HGH) and helps protect the mitochondria. Mitochondria are the energy centers of cells that act like power factories; they convert food into energy which drives every process in the body. Empaths need to conserve and protect all their energy sources and by protecting our mitochondria it will safeguard our physical energy.
There is now so much light pollution that sleeping in darkness is difficult to do. Because of the street lights, even with the curtains closed, our bedrooms stay on the light side. Also, phones, alarm clocks and televisions add to excess night-light. This will hinder the production of melatonin and lead to a less than restful night’s sleep. Investing in a blackout blind or curtains is an excellent outlay for the Empath. Our bodies have to work hard to repair damage caused by excess emotions. If our body is not getting enough melatonin we won’t sleep properly and essential repairs are not carried out. Just by blacking out your bedroom will improve your sleep, health, wellbeing and happiness.
These are essential to balance the brain and stop the ravenous thoughts many Empaths endure. If we do not control our thoughts we can never re-balance the amygdala, insula or limbic system. Negative thoughts trigger emotions and negative emotions trigger thoughts, both of which activate our SNS. Meditation is one of the most powerful tools an Empath can use to regain mastery of their mind and for their own personal growth. A committed daily practice serves in many ways. It will help strengthen the mind, body and spirit. It also builds a powerful shield around the Empath and opens up their intuition like nothing else.
Meditation re-programs the brain into being able to better cope with negativity and enables us to deal with other peoples’ thoughts, energy and emotions. Meditation is key for any kind of spiritual development. The only reason those who practice regular meditation may not have seen a transformation is because of what they consume (I used to be one of them). We have to create balance in the mind, body and spirit and not just one or the other. Total transformation only happens when we release our attachments to mind/brain altering foods and drink.
Most Empaths find meditation difficult to get into because of their creative and over-active mind. Perseverance is all that is needed. Thoughts are addictive and difficult to break free from. But once we reset the mind through meditation we can switch them off at will. The best way to meditate, for better mind control, is with an erect spine; sitting in a straight-backed chair or in a comfy cross legged or kneeling position on the floor.
Keeping the spine straight and upright allows the energy to flow and the breath to be calm. Some believe lying down is an acceptable way to meditate, but it is too easy to fall asleep and the opportunity to quieten the mind, consciously, is lost. I have included a powerful meditation in the Tools section of this book, which also effectively balances the chakras.
Brain Balancing Breathing Techniques BBBT
Brain balancing breathing techniques are a powerful way to activate the invisible psychic centers of the body. Breath-work is conscious breathing that works to remove the energetic blockages in the body. It has many healing and balancing qualities.
Breathing is automatic. We don’t have to think about it, it just happens. When we learn to control the breath and direct it during certain breathing exercises, amazing things happen! Our brain, endocrine glands and energy centers can rebalance and our intuition will build. Practicing breathing techniques daily, combined with meditation, is life-altering (as long as we are following all the steps laid out here). In the Tools section I have added two breathing exercises that can be safely practiced without a teacher. They are incredibly powerful on their own. Practicing them regularly will help balance the left and right hemispheres of the brain and bring calm to one’s life. If wanting to develop a stronger breath-work or pranayama program, it is advisable to get a good teacher. Because it is so powerful, if not done properly, breath-work can create problems in the energy centers.
6. Stop Hiding from Yourself
Many Empaths (me included) have spent a lot of time hiding from the world because of the way it makes us feel. It is either too loud, too fast, too overwhelming or too painful for us to be in. The problem we face when we hide from the world is we often end up hiding from ourselves. When we hide our true-self we are trying to shut down all we feel. If we hide from pain or deny it, we cannot heal or release it. The pain is then stored. Anything stored within our physical or energetic body builds and causes damage. When we stop hiding and face and accept what we feel we become free.
When we remove from our life all that makes us unbalanced and practice what keeps us in balance (previous steps) we can then face what we feel when around others. As Empaths we will always feel other peoples’ pain and negative emotions, no matter how in balance we are. But we have to change the way we react to these feelings. When we stop hiding from ourselves and accept our gift, we come to control it.
Empaths are sensitive to the energy and emotions of others but when in balance we can face them head-on. When we experience other peoples’ pain or our own trauma-triggered-emotional-memories, we need to face them so we can accept and release them. When we accept what we feel and breathe into emotional pain as it arises, we become empowered and free from it. It really is as simple as that.
Take your awareness to where you feel the discomfort, breathe into it and acknowledge all you are feeling. Talk to your pain by repeating an empowering mantra. Here’s an example: ‘Even though I feel this emotion as pain I accept it is just my interpretation. Thank you for the experience. I now release you with love and gratitude.’
To stop hiding from yourself it is as easy as accepting who you are and all you feel. When you experience unpleasant emotional energy from others, or your own irrational emotions arise, note how they feel then let them go. Keep reminding yourself how strong you are. You would not have taken on this role in life if you could not handle it.
The Gift
Being able to experience the world the way we do is a gift but for most Empaths it feels like a curse. We may not see it as a gift now, but we will one day.
The Empath can easily become unbalanced in the body and mind but we can heal ourselves if we choose. No one else can do it for us. There is no over-night way to reclaim our brain and become re-balanced. But as an Empath you are stronger than you know. As I mentioned earlier in the book, you have already experienced masses of emotional pain, yet you still get up each morning to face another day. You are powerful and you need not hide anymore.
When your emotions are erratic the ability to see clearly is impaired. What you face when unbalanced is not a true reflection of yourself. Drugs or drug-like foods and drink put the body and mind out of sync. They amplify negative energy. Meaning any negative emotion you experience will feel ten times worse than they should.
Removing food and drinks that act like drugs is the hardest challenge you will face. Not because giving them up is difficult but because you will not want to. You believe they make you happy and you cannot live without them; not true! The drugs are choosing you. They have shifted your brain chemistry into believing you cannot live without them.
Once out of your system you will see exactly how they affected your Empath body and mind and kept you in hiding from your true-self.
Our muscles are continuously stimulated through the stresses of modern life and by our sympathetic nervous system being “constantly on”.
Empaths’ muscles store a lot of negative emotions and energy and our active mind keeps them on high alert. Even the TV programs we watch of an evening to relax have the effect of firing up the mind. This stimulation arouses the muscles, further tensing them.
Even now, whilst reading this, you will be holding tension somewhere in your body. If you take your awareness to your face you may notice your forehead, jaw or eyes are not relaxed. If you travel further into the body you may find your shoulders hunched or your wrists extended back. This creates pressure in the muscles and joints. We could go through the entire body but it’s safe to say you will hold tension somewhere.
When our muscles are constantly contracted and alert they are fueling the sympathetic nervous system SNS (fight-or-flight). Not only is this depleting the body of vital energy, which those of us who have low energy cannot afford to lose, but it is prematurely aging, will raise the blood pressure and lowers our immune system.
In training the muscles to soften through relaxation it switches on the parasympathetic nervous system PNS. This in turn will slow our breathing, lower the blood pressure, initiate deep relaxation and allow healing to occur.
In yoga it is known the relaxation exercise, at the end of a class, is the most beneficial part of the practice.
When we relax our body through muscle isolation it allows the body and mind to reset; this is essential to an Empath’s well-being.
Having any kind of body massage or reflexology is another excellent way to relax and switch on the parasympathetic nervous system.
Please see the Tools in the next section for instructions how to perform full-body muscle isolation and relaxation.
So there you have it. You should now have a greater understanding of why Empaths have such a challenging life.
As an Empath you will always be at risk from being brutally debilitated by the people you are surrounded by. Narcissists, energy drainers and those filled with negativity will always impact your energy and wellbeing, unless you take the steps to re-balance.
No matter how much we try to shield ourselves from those who steal our joy and drain our energy, as an Empath we will likely always attract them is some way or other. This is why we have no choice but to make the change.
We are all different and we all have varying degrees of sensitivities and imbalances. The longer our imbalances are left the worse they become.
Once over the age of thirty-five the human body becomes even more sensitized. This is due to the fluctuations in our hormones and the onset of middle-age.
Unfortunately, when we hit middle-age we have to work harder to stay in balance. But if you make the changes, as laid out in the ‘7 Secrets of the Sensitive’, your life will transform. Those in your life will transform and you will become the change you want to see in the world. I am living proof. It was my job to bring you this information to help you heal. Once healed, you too can pass your insights on.
We cannot change others; we can only change ourselves. It is in our transformations that we get to harness the hidden power of an Empath.
Be the change, see the change, reclaim your power and live the life you were born to live!