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When you are highly sensitive to the energy of the world around you, and there are a lot of intense challenges going on, it is important to have a few simple ways to release negative energy. Energetic self-care is important for empaths and highly sensitive people (HSPs). And yet few empaths regularly practice energetic self-care. During difficult times, this can lead to overstimulation, overwhelm, and burnout quickly.
As I’m writing this blog post it’s January of 2025. There has been a lot happening in the US and worldwide that has created a great deal of heavy, dense, negative energy. Wildfires in California, school shootings, and the inauguration of a President that is fueling an environment of hate and fear throughout the United States.
On social media, I asked the empaths and HSPs how they were doing. Thousands of people responded and overwhelmingly they were struggling. The responses were heartbreaking. And they were from people all around the world, not just in the US! Those of us who are sensitive can feel energy anywhere in the world. So if one area of the world is struggling, it’s guaranteed that most of us will feel it on some level.
What does it mean to “release negative energy”?
We often hear terms like releasing negative energy and aren’t exactly sure what this entails. As empaths absorb heavy or negative emotional energy from others or their environment it creates a stress reaction in the body. This activates the nervous system preparing you to fight, freeze, or run away. Because empaths are more sensitive to energy than the average person, their nervous systems tend to get stuck in a state of chronic stress and become dysregulated by the body.
This is why so many empaths feel exhausted and often have the need to isolate and go into hermit mode. Releasing negative energy is about doing things that can soothe the overworked nervous system and take you out of the state of chronic stress. This ultimately helps you to feel better again.
Making energetic self-care a priority
Look, it’s time for a little tough love. You haven’t been taking care of yourself, have you? Most empaths are so busy taking care of others that they put themselves last. Until the heavy energy becomes so overwhelming that they struggle to even function anymore. I get it. I’ve been there! The good news is that if you find yourself overwhelmed by negative energy, there are some simple things you can do to release some of that energy. Doing that can help you soothe your nervous system. An empath’s nervous system tends to be overstimulated more often than those who are not sensitive.
But it’s important to make the time to do these things. Energetic self-care is not optional if you want to stop feeling so frazzled and exhausted all the time! This may mean that you need to say “no” more often. It may also mean that you have to set some boundaries with family, friends, and work. That can be hard for empaths because we hate feeling when we say no and people are disappointed. But the old saying is true…you cannot pour from an empty cup. That’ll ultimately just crack the cup (you) which won’t help anyone!
Ways to release negative energy
Walk barefoot on the earth
Grounding or earthing is the technique of putting your bare feet in the grass, dirt, or sand that connects you to the energy of the Earth. Some studies have shown that grounding can positively impact emotional stress levels.
Get or give a hug
Ladies, listen up because this one is for you! It’s easy to underestimate how powerful something as simple as a hug can be. But hugging someone for at least 20 seconds releases endorphins that help calm the nervous system. However, studies have shown that this benefits women more than men. But what happens if you don’t have access to family or friends that can give you a big hug? Self-hugs can be beneficial as well. Simply wrap your arms tightly around yourself and give yourself a nice long hug!
Use energy release techniques such as EFT, Sedona Method, and Reiki
There are some wonderful energy techniques that many people use that have been effective in helping to release negative energy. EFT (emotional freedom technique) uses tapping on meridian points to release energy. The Sedona Method is a simple spoken method that guides you to recognize the energy you’re holding in your body so that it can naturally be released. Reiki is a Japanese energy healing practice in which a practitioner uses their hands to channel universal life force energy. This releases negative energy and promotes relaxation.
Do some breathwork
Breathwork is a powerful way to help calm the mind. It releases stored tension and processes trapped emotional energy that may be stuck in the body. Deep, rhythmic breathing, oxygenates the cells and activates the parasympathetic nervous system. This allows stagnant or heavy energy to move through and out. This is a great tool to use because you can use it pretty much anytime! One of my favorite times to use breathwork is when I’m driving in my car.
While there are lots of different breathwork exercises, simply slowing your breath down, breathing in for four seconds, and exhaling for four seconds is the most simple breathing exercise you can use. And it’s effective!
Spend time in nature
As a witch, I am naturally drawn to nature. Connecting with nature makes my soul happy! It’s calming and soothing to the nervous system. Studies have shown that spending time in nature can release negative energy and help you to feel better! As little as 20 minutes of nature time can help!
Harness the cleansing power of salt
Salt has long been used in spiritual and energetic practices for its powerful ability to cleanse and neutralize negative energy. Its crystalline structure is believed to absorb and trap low vibrations, creating a protective barrier that wards off harmful influences. Sprinkling salt around doorways, placing bowls of it in corners, or dissolving it in water for cleansing rituals are common methods to purify spaces and restore energetic balance. Many also use salt baths to detoxify both the body and spirit, leaving one feeling refreshed and shielded from negativity.
Use herbs
Herbs have been used for centuries to release negative energy and promote energetic cleansing. Rosemary is a powerful herb that offers protection and clears stagnant energy. Lavender soothes the spirit while dispelling negativity, and thyme fosters courage by clearing emotional blocks. Bay leaves, when burned or placed around the home, help to banish negative forces. Incorporating these herbs into rituals or daily life can create a fresh, positive energy flow. These herbs can be burned, used in a bath, drank as tea, used in a bath, or in a simmer pot.
Let’s talk about sage for a minute. Many people use white sage to smudge and clear negative energy from their homes. Many people consider smudging a closed practice, meant for only indigenous people. Several native American tribes use smudging as a ritual. It is a powerful part of their culture. Because of that, and because the popularity of white sage causes overharvesting, I do not choose to use sage. You can use any other herbs in incense form for smoke-based cleansing.
Move your body
Want to get that negative energy flowing out of your body quickly? Get moving! Moving your body is a powerful way to release negative energy. Physical activity helps to shift stagnant energy trapped in the body. Whether it’s dancing, yoga, running, or even gentle stretching, the movement will get the negative energy flowing right out of you. Movement stimulates the flow of endorphins, the body’s natural mood boosters, helping to get rid of stress and negativity. It also allows for an energetic reset, shaking off tension and creating space for positivity and vitality to flow. By connecting with your body through movement, you can ground yourself and let go of what no longer serves you.
Spread kindness
Sharing kindness is a powerful way to release negative energy. It shifts focus from inner tension to outward compassion. Acts of kindness, whether small gestures or big acts of generosity, elevate your vibrational energy, replacing negativity with caring and positivity. Giving to others boosts connection, and creates a ripple effect that can uplift not only the giver but also the receiver. By choosing kindness, you actively let go of resentment or frustration, inviting a renewed sense of purpose into your life.
Take a bath or shower
Taking a bath or shower is a simple yet effective way to release negative energy and cleanse both body and spirit. Have you ever felt better after taking a bath or showering? There is a reason for that! Water is a natural purifier. It washes away not just physical impurities but also energetic blockages. You can amplify the benefits by adding Epsom salts, essential oils, or herbs like lavender or rosemary. As the water flows over you, visualize it carrying away stress, tension, and negativity, leaving you feeling lighter and refreshed. This ritual not only restores a sense of calm but also helps to recharge your energy.
Use crystals
Crystals are powerful tools for releasing negative energy and restoring balance. Each crystal carries unique vibrations that help cleanse and protect your energy field. Black tourmaline and obsidian are renowned for their ability to absorb and transform negativity, while clear quartz amplifies intentions of healing and purification. Selenite is often used to sweep away stagnant energy and promote a sense of peace. Holding, wearing, or placing crystals in your space allows their natural frequencies to align with your own, dissolving harmful energy and creating a shield of positivity.
Use visualization to clear the energy
The mind is a powerful thing. And with it, you have the power to create worlds. You can use it to create powerful spells of protection for yourself. As an empath, I used visualization regularly to create bubbles of protection around me. And it works! You can also use visualization to release negative energy. One way I like to do this is to close my eyes, feel the negative feelings in my body, whether emotional or physical, and picture little bubbles of gray or black energy floating out of my body. As they flow away from my body, the energy is transmuted and they become filled with light, white energy
Laughter
The world can be a pretty serious place. And often as adults, in the midst of that we can start taking ourselves, and life a bit too seriously. We forget to be playful and laugh. Watch a child throughout the day and they laugh quite a bit. But watch a few adults and you will see that as we get older, we lose that laughter a bit. Most people don’t recognize how powerful and beneficial laughter really is.
Laughter is a natural stress reliever. Laughing instantly shifts negative energy by raising your vibration and releasing feel-good endorphins. It breaks through tension, clears emotional blockages, and creates a feeling of joy and lightness, helping to transform even the heaviest energy into positivity.
Have an orgasm
How do you feel after experiencing an orgasm? Most people feel much more relaxed after climaxing. An orgasm is a major release of energy from the body. While it is based on pleasure, the release you feel at the height of passion also includes a release of any heavy, negative energy from the body as well. And while you can enjoy releasing negative energy this way with a partner, you certainly don’t need one to benefit!
You must be proactive in clearing negative energy from your body. Especially when life is extra stressful. Not taking care of your energetic hygiene will lead to burnout and leave you struggling to function. Find a few things that you can do to practice energetic self-care daily. This will help you go from just surviving to thriving!