My Personal HSP Emergency Kit: Five Essential Tools for Thriving as a Highly Sensitive Person

Discover my five HSP emergency kit tools—from a Shakti mat to mindful showers—to help you find calm, reset energy, and thrive every day.

Estimated reading time: 10 minutes

Have you ever felt like the world is a bit too loud, too bright, or simply too overwhelming? If so, you might relate to the experience of a Highly Sensitive Person (HSP). As someone who identifies as highly sensitive, I’ve learned the importance of having an “emergency kit” of sorts—a set of go-to tools that help me find balance when life feels chaotic. These aren’t your typical items like bandages or disinfectants; rather, they’re practices and resources that cater to the emotional and energetic well-being of an HSP.

In this blog post, I want to share my personal emergency kit with you. These five techniques or practices are what I rely on when I need a gentle reset. They help me manage overwhelm, release tension, and return to a sense of calm. While every person is unique in what works best for them, I hope my journey inspires you to consider building (or refining) your own HSP emergency kit—one that supports your sensitivity and encourages you to embrace it as a strength.

And if you’d like to discover which personal growth tools work the best for you as an HSP, make sure to check out our Ideal Self Plus membership! Here, we offer monthly HSP-tailored expert masterclasses, e-books and interactive worksheets on relevant personal growth topics and tools. Learn more about the HSP membership here!

1. The Shakti Mat: A Spiky Path to Instant Calm

Let’s start with the tool I reach for when I’m feeling overstimulated or overwhelmed: my Shakti mat. This intriguing mat is covered with small plastic spikes—yes, spikes! At first glance, it might seem intimidating, but don’t let its appearance fool you. Lying down on a Shakti mat can be incredibly soothing for your body and mind.

How It Works

When I lie on the mat, I can feel the spikes gently pressing into my back. Initially, it might feel a bit prickly, but after a minute or two, I start to experience a profound sense of relaxation. The pressure increases blood flow and helps release muscle tension, which in turn calms my nervous system. It’s like a mini-massage session, but one that targets multiple pressure points at once.

When & Why I Use It

I typically use my Shakti mat once or twice a month, usually in the evenings when I’m winding down. However, if I’m going through a period of high stress or notice my body and mind racing in the middle of the day, I’ll turn to the mat for a quick reset. It provides me with physical relief first, which then translates into emotional and mental clarity. It’s as if my body and mind are rebooting, letting go of tension and worry.

If you’re new to the idea of an acupressure mat, consider starting with just a few minutes at a time. You might even place a light cloth over it initially to soften the spikes. Over time, you’ll likely adapt to the sensation—and perhaps even come to love it as much as I do!

Shop a shakti mat in your favorite color here!

2. Oracle Cards: Tapping into Inner Guidance

Next up in my personal HSP emergency kit are my oracle cards. I have several decks, but two of my favorites are the “Super Attractor” deck by Gabrielle Bernstein (which focuses on manifestation) and the “Woodland Wardens” deck by Jessica Rue (which offers gentle wisdom through nature-inspired imagery).

Why Oracle Cards?

As an HSP, I tend to overthink and get stuck in my own head. Oracle cards provide a ritual that nudges me to pause, tune inward, and ask meaningful questions. They act as a visual and intuitive aid, helping me sift through mental clutter and refocus on what truly matters.

How I Use Them

I like to create a cozy setting before pulling any cards. I’ll light a few candles, put on relaxing music, and mentally set an intention—whether it’s gaining clarity, finding comfort, or receiving guidance on a particular issue. Sometimes, I’ll do a simple one-card pull with a question like, “What do I need right now?” Other times, I might do a three-card spread for past, present, and future insight.

On days when I crave a deeper dive, I’ll follow a template (found online or in the card guidebook) and lay out eight or nine cards, each representing a different theme—like relationship, career, or personal growth. The key is to approach the process with an open mind and heart. While the cards won’t magically solve your problems, they can shine a light on what you might already know deep down, but haven’t fully acknowledged.

Discover more fun oracle decks here!

3. Reconnecting with Nature: Finding Freedom & Comfort

One of the most immediate ways I calm myself when I’m overwhelmed is by stepping outside and immersing myself in nature. Whether it’s a short walk in a nearby park, a long hike in the forest, or a rare trip to the beach, nature has a powerful way of resetting my energy.

The Beach for Freedom

If I need to clear my mind and feel a sense of expansiveness, I love going to the beach. There’s something about staring out at the horizon, watching the waves roll in, that makes my worries seem a little smaller. The vastness of the ocean reminds me that life is bigger than my immediate concerns, and that freedom is just a breath away.

The Forest for Comfort

When I long for a sense of connection and a comforting “hug,” the forest calls my name. Trees have this grounding, protective quality—like a gentle embrace from Mother Nature. Walking among them, listening to the rustle of leaves, and breathing in the earthy scent makes me feel supported and far from alone. Each step along a wooded path reminds me that I’m part of something bigger and that my troubles don’t have to consume me.

4. Yoga: A Weekly Maintenance Practice

Though I call it my “HSP emergency kit,” not every tool is used only in times of crisis. Yoga is more of a regular maintenance practice, and it’s a crucial one at that. Every Tuesday, I attend a local yoga class (shoutout to Anreyo!) where I can truly center my energy and quiet my mind.

Benefits for HSPs

For a Highly Sensitive Person, the world’s stimuli can sometimes feel overwhelming. Yoga, with its focus on breath, gentle movement, and mindfulness, offers a structured way to slow down and reconnect with your body. Physically, I find myself stretching out tension I didn’t realize I was holding. Mentally, the practice helps me approach each week with more clarity and calm.

Moreover, yoga teaches me techniques I can use outside of class. If I notice I’m getting tense or anxious, I can do a few simple stretches, incorporate mindful breathing, or even take a moment to meditate. These mini-yoga breaks throughout the day help me remain balanced.

Encouraging Consistency

I often recommend fellow HSPs (and anyone else, for that matter) to find a consistent yoga or meditation class. Making it a weekly routine ensures that you’re proactively caring for your sensitive nature, rather than waiting for overwhelm to strike.

5. Shower Therapy: Washing Away What Isn’t Yours

Finally, let’s talk about a tool that might seem deceptively simple: taking a shower. Sure, showering is part of most people’s daily routine, but I treat it as a cleansing ritual that goes beyond physical hygiene.

The Energetic Reset

Many Highly Sensitive People identify as empaths, too, which means they can easily pick up on the emotions and energies of those around them. After a particularly tough day, I’ll hop into the shower and imagine the water washing away everything that isn’t mine—stress, negativity, other people’s emotions. I’ll even run my hands over my arms and envision the water carrying away any residual tension or worry down the drain.

Setting an Intention

Like many mindfulness practices, shower therapy works best when approached with intention. Before stepping in, I might quietly say to myself, “I release all that isn’t mine to carry. I cleanse my energy and return to center.” As the water flows over me, I focus on that internal release. By the time I step out, I feel lighter, calmer, and more in tune with myself.

Creating Your Own HSP Emergency Kit

If you’re an HSP reading this (or suspect you might be), I encourage you to explore what resonates with you. Perhaps the Shakti mat sounds intriguing, or maybe you’ve always been drawn to Oracle cards but never took the plunge. You might prefer journaling or listening to music. The beauty of building your own kit is that it can be entirely personalized to your needs, preferences, and daily life.

Here are a few tips if you’re just getting started:

1. Experiment: Try new tools or practices without judging yourself if they don’t work right away. Sometimes it takes a bit of trial and error to see what clicks.
2. Be consistent: Make certain practices—like yoga or journaling—a regular part of your schedule. The more you prioritize self-care, the more resilient you’ll become.
3. Honor your energy: Pay attention to how you feel before, during, and after each tool. If something leaves you feeling drained, it might not be the right fit.
4. Stay open-minded: What works today might not be what you need a year from now. As you grow and change, your personal HSP emergency kit can evolve too.
5. Make it sacred: Whether it’s lighting a candle before pulling an Oracle card or visualizing worries washing away in the shower, bringing intention to these practices makes them more powerful.

Embrace Your Sensitivity

Being highly sensitive can feel like a double-edged sword sometimes. On one hand, you experience beauty, empathy, and depth in a way that others might never understand. On the other, you can also feel easily overstimulated and weighed down by the world’s demands. The key is finding ways to honor your sensitivity—acknowledging it as both a gift and a responsibility that requires gentle care.

My personal HSP emergency kit—Shakti mat sessions, Oracle card readings, time in nature, weekly yoga, and a mindful shower practice—keeps me anchored in a hectic world. These tools remind me that I have the power to reset, to step back from overwhelm, and to nurture my sensitive spirit whenever I need it.

I hope these ideas spark inspiration for your own journey. May you discover the perfect combination of practices that help you feel supported, grounded, and most importantly, at home in your own wonderful, sensitive skin. Remember, the world needs the unique perspective and empathy that you bring—so take good care of yourself, and watch as your sensitivity becomes a true superpower.

And if you’re still searching for the right personal growth tools for you, I invite you to join our Ideal Self Plus membership! Each month, we bring you HSP-tailored masterclasses, e-books and interactive worksheets together with certified experts! This way, you can explore what works best for YOU! Learn more about our membership here.

In this article, we collaborated with AI, meaning that the input and stories are real, but the blog itself has been created with support from AI.