- Hi, I'm Riad Benaissa. Welcome to my channel. Today, I'm gonna talk about something that I've experienced myself as an empath, an intuitive, a sensitive person, 

but also have had a lot

of requests from people to talk about, which is, how

Do you take care of yourself? When you are a highly sensitive

person, you're intuitive, you're an empath, you feel things, and you're about ready to have a meltdown because you're saturated. So first, let's talk about how you know you're on the verge of a meltdown. The first thing is you

get super irritable, and just basically cranky. 

Things start getting on

your every last nerve. Noise bothers you. People's movements bother

you. Chewing bothers you. Life bothers you. Everything starts to bother you, and you just can't get comfortable. 

So basically, what's going

on is you're saturated. It's like empaths are like sponges. We intuitive people soak up the energy in the atmosphere around us. And so what you need to do is separate. 

You need to step away

from the stimulation. It's just, as you probably

already said, "Too much." So first thing to do is,

don't judge yourself. Just be self-aware. 

If you start feeling

uncomfortable, agitated, your mood swings, you all of

a sudden aren't having fun, just recognize "I'm saturated"

and excuse yourself. 

If you can, leave the premises, go outside, go for a walk,

even a walk around the block, anything to move the energy, because your body's holding onto it. Now, sometimes going

outside is not possible. Maybe you're in the office. 

Maybe you're somewhere with family, where to leave would be

weird and cause more stress. So just excuse yourself, either to the bathroom or the bedroom. And the other way to move

energy is through breathing. 

And there's particular breathing

that really grounds you and empties the energy. So the first thing you need to do is be aware that that's your intention, to empty the energy that has invaded you. 

So, one, it's like a three-step process. Step one, look around the room or look around wherever you are, and notice three physical

things in front of you. There's the wall, there's the floor. There's the door. There's the window. And say them out loud, 

because what this does is it

brings you back into your body. And when you get in your body, then you are in a position

to tell everything and everyone else to get

out of your body, okay? So that's the first thing. 

The second thing is you

I want to breathe in slowly to the count of four. So we just do this one, two,

three, four, breathing in. (inhales) Four. And then I want you to place your tongue 

on the roof of your mouth,

because that calms the agitation. It calms the throat chakra. It calms the energy that you're

taking in through your ears, through your eyes, through the back of your head

and through the upper heart. 

And then I want you to exhale like you're pulling your

belly to your spine, and you're emptying everything. You could even use the

mantra in your mind, "Everyone out of the pool," okay? 

So you exhale for four, pulling

your belly to your spine. One, two, three, four, like you're just doing this, (exhales). When you're completely empty,

breathe up through your feet, using your imagination. 

You anchor to the ground

because you're like a live wire, and the ground grounds the energy, drains it. So you breathe up through your feet. Think of the center of the Earth, 

breathing up through

your feet, your knees, your sacrum, your solar

plexus, your heart. Breathe up, (inhales)

and then open your jaw and let out another sigh,

another exhale for four. Ah. 

So you breathe in the

nose for four, (inhales) exhale with the tongue on the

roof of your mouth for four, (exhales) breathe out

through your feet for four, (inhales) open your jaw. Ah. 

And you do this five to 10 times with the idea that I am emptying, emptying, emptying. Don't rush. This is the key. 

Part of what causes the

meltdown and the overload is that you get into

anxiety and you speed up. And when you speed up, you stop breathing. When you stop breathing, your body goes into fight or flight. 

That's the beginning of the meltdown. So this is the antidote. It actually works really well. You just have to remember. It's four part breathing,

four counts to each part. 

Four parts in, once you

look around the room, four parts out with your tongue

on the roof for the mouth. Four parts in up from the

ground, four parts out, jaw open, ah. 

At the end of that sigh, that ah, smile. Becacse when you smile, you kind of stretch the

light of your own energy, and it kind of stabilizes your frequency. 

So this is something to do whenever you feel overwhelmed. Now, a couple of things

That is really important. You need to be alone. You're just saturated

by too much stimulation, 

other people's energy, too

much sound, light show, emotion, drama, talking, too much. So, you want to be alone

and you want to do that, you want to choose to be

alone without any guilt. 

You just need to say,

"Excuse me, I got to go." People don't ask you when you do that, because they wonder like,

"Where did you go? And is this gonna be unpleasant?" So they kind of let you go. And don't feel the need to go back into the

situation if you can help it. We often, empaths, we tend

to sit in circumstances that really don't work for us. We get overstimulated. So we have to be mindful and aware of what we subject ourselves to. It's not that we're antisocial. It's not that we don't

i want to be with people. It's just that we have to be mindful of how energy affects us. So we want to kind of suss out the energy 

when you go into a circumstance, when you walk into a

restaurant, for example, you walk into a room or

you walk into a meeting or you walk into the

home, check the vibe out. You don't want to just

get blindsided by energy. 

And one of the ways to prepare yourself before you enter a situation that could potentially overwhelm you, is to put your thumb

and forefinger together, just like this and breathe

in with the words I am, 

and exhale with the words,

the mantra, calm and grounded. I am (inhales) calm

and grounded. (exhales) And you can just say that

to yourself over and over. 

So this is just a quick

a little kind of SOS technique to take care of yourself. Because let's face it, life

has been very stressful generally for the world population, but for empaths, sensitives, intuitives, 

highly sensitive people, it's really been on high alert frequency for us, and our nervous systems

have really been taxed. It's up to us to recognize

how to take care of ourselves. 

So I hope this little

tutorial helps practice, and be aware that you can control how much energy you take in with awareness and with your breath. 

So you don't have to be overwhelmed. You don't have to just

sit there and be saturated and completely electrocuted by energy. It's not necessary if you

give yourself permission, and you use this tool of breath, 

breathing in and out. So I hope this works. I hope this will help your

life be a little bit better and make navigating these

crazy times are a little easier. If you enjoyed this article, and you enjoyed learning

what you've learned, 

please, if you're new to

my article, subscribe, because I put a tip out

at least once a week to just make life go better. Thanks for tuning in. And I'll see you soon. All my love.