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Chocolate Matcha Coconut Cupcakes

My friends are coming over for a cup of tea today, so I decided to put my apron on and bake cupcakes! Today I’ll be making chocolate flavoured cupcakes with green matcha & coconut icing. Like many of my recipes, this one is created for people who are intolerant to dairy and gluten, but nonetheless the cupcakes still taste amazing.

Yield: – 12-15 cupcakes, prep time – 30 min, baking time – 30 minutes, total time – 1 hour

Macros:

Total calories per portion: about 260 kcal

Protein – about 5g

Carbs – about 15g

Fat – about 20g

Ingredients:

Cupcakes

200ml almond milk
3 scoops of vanilla protein (optional)
2 Tbsp stevia
80ml cup rice bran oil (you can use peanut or almond butter if you prefer but the dough will be drier)
1 tsp vanilla extract
240g gluten-free flour
3 Tbsp Cocoa powder
3/4 tsp baking soda
1 1/2 tsp Apple cider vinegar or lemon juice
1/2 tsp baking powder
1/4 tsp salt
½ cup roughly chopped walnuts or pecan nuts

Icing

200 ml unrefined (virgin) coconut oil
1 ½ Tbsp stevia
6 Tbsp coconut milk
1 tsp vanilla extract
5 Tbsp green tea matcha powder
3 Tbsp organic sugar-free chocolate chips (to sprinkle)

Cooking directions

Cupcakes

Preheat your oven to 180C. Line a cupcake tin with cupcake liners.
Add dry ingredients to the bowl (flour, protein, baking powder, cacao, stevia, salt) and mix well.
Pour milk, vanilla extract, bran oil into dry mixture and whisk until well combined. If the batter looks too dry, try adding a little bit more milk.
Pour apple vinegar or lemon juice onto baking soda (the two will burst into bubbles – these will give extra rise to the bake). Immediately stir into the batter. Add walnuts and mix for 20 seconds.
Fill each paper cup to 3/4 of the way. Bake for 20-25 min or until a toothpick inserted comes out clean. Allow them to cool completely on a wire cooling rack before frosting.

Icing

While your cupcakes are in the oven, you can start on cream.
Whisk the coconut oil until it gets fluffy
Add in stevia, matcha tea powder, vanilla extract and coconut milk and mix together until nice and smooth
Once the cupcakes are cooled, pipe the cream onto cupcakes, sprinkle on top with chocolate chips

Enjoy!

What negativity does to you life

Negative thinking and subsequent emotions are probably two of our worst enemies, and not just because we are feeling down, frustrated or overwhelmed with negativity… What impact can these thoughts have? Here’s a rundown of their terrible effect on our lives. They:

Also read How and why to meditate. Simple techniques to start your mindful journey, and Being an Empath. Top 10 Traits

Kill productivity

Can you fully concentrate on the present moment when you’re overwhelmed by worry, fear, emotional pain or other negative emotions? I didn’t think so! You can’t be productive without completely focusing on what you do. You are ‘doing your thing’ but at the same time you’re not really there; your brain is gummed up with negativity. You could be stuck in this rut for hours, days or even months. In some extreme cases, people can’t escape this damaging cycle for years. It is well-established that we, as human beings, are incapable of engaging our full concentration on more than one thing at a time; if you are doing more than one thing at once, you’re already not 100% focused. Your attention is diluted. Very often, negative thoughts completely dominate us. What happens next? We lose our connection with reality, and as a result, experience a drop in productivity.

Supress creativity

When we do this it is impossible to be fully creative, and we carry out tasks on auto-pilot. We become remote, detached and mentally disconnected from our surroundings. What could we make without creativity? You’ve got it – nothing of real value. I haven’t even touched the topics of inspiration or motivation, which vanish instantly when ‘bad’ thoughts emerge. Passions are supressed, and the fire of life is doused by a flood of painful memories and negative thoughts.

Activate fears

As we dwell on those negative things in our lives we increasingly fear the uncertainties of the future, and consequently our levels of anxiety rise. Negativity has regenerative characteristics: We think it’s conquered, but it can quickly take root again with only the slightest of triggers. It can also grow with astonishing rapidity, overwhelming us almost without warning. Memories of old grievances, lost opportunities, frustrating and anger-inducing situations and people who have, in some way, abused us, may all form part of the dismal mental fog in which we find ourselves, and which distorts our perception of ourselves and the world around us.

Our brain becomes locked into a sort of confirmation bias, in which we only see the negative things which happen around us and use those selective events to reinforce our world-view. It is a self-perpetuating cycle which can turn our world into a personal hell full of imaginary monsters and personal demons. Always try to remember that the ‘reality’ we perceive at these times is a fiction, created by our mind when drugged with negativity.

Affect your vibrations

How do you feel when constantly surrounded by abusive people, unfairness and cruelty? I imagine that the answer is “miserable”. Always keep in mind that your feelings determine the energy (vibrations) you radiate. As soon as you start feeling dejected and apathetic, other people will sense your vibrations and treat you accordingly. I knew one talented young man who was always unfairly treated by his colleagues and peers. Their behaviour toward other people was completely different, however; something he was constantly aware of. Finally, he was fired with no explanation and a few days later his girlfriend left him. When I asked him why it happened his answer was simply, “Those people are stupid”. It was difficult to believe his argument that absolutely everybody around him was both foolish and blind, and didn’t see his amazing qualities and personality. That young man was, in fact, vibrating on a very aggressive and arrogant frequency, which people picked up on. It was for that reason that they distanced themselves from him, partly as a protective mechanism. Why was he aggressive? Probably because of his past fears and anxieties. He tried to hide his internal insecurities behind scorn and criticism, adopting a position of ‘attack is the best form of defence’.

The moral? You get exactly what you give.

Affect communicative skills

You cannot interact with others productively when vibrating, let’s say, on a frequency of fear or anger. Even if you mask your true feelings with a friendly smile and polite demeanour, people will sense your vibration anyway. Moreover, sugar-coated negativity always tastes even worse. Can you imagine a piece of rotten fish coated with the finest Swiss chocolate? Both start smelling awful, don’t they?

Hold you from achieving your goals

Summarising all of the above points, negativity holds you back from achieving your goals, rendering you unable to fully concentrate, express creativity, and properly interact with other people in a truly friendly and collaborative way. Negativity generates ever more negativity, leading to a vicious circle which can have a devastating impact on our quality of life.

By increasing your levels of self-awareness, and through perseverance, you can break out of that circle. Try starting today.

Tatiana Dmitrieva

Salted Caramel Peanut Butter Fudge

Have you tried this recipe of a soft, rich and mouth melting caramel fudge? If you haven’t, you need to make a batch right away! It melts in the mouth and the recipe uses no heavy cream, dairy or refined sugar and it’s homemade. You know what you are eating! Once made, it can be stored in the freezer and consumed throughout a week.

Yield: about 150g of fudge, prep time – 10 minutes, freezing time – 3 hours, total time – 3 hours and 10 minutes

Macros

Total calories per fudge of 20g: about 84kcal

Protein – about 7g

Carbs – about 3g

Fat – about 5g

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Ingredients

100g organic peanut or almond butter
1 medium banana
1/2 tsp vanilla extract
2 Tbsp coconut oil
1 ½ Tbsp almond or soy milk
1 scoop caramel protein powder
2 Tbsp honey
½ tsp sea salt

Directions

Peel and grate one medium banana
Add the banana paste to peanut butter and stir until it will become creamy and smooth. If you keep the butter at the room temperature it will help stirring (you don’t need to do the heavy work, use your food processor)
Add the the rest of the ingredients to the mixture and and blend until very smooth! There should be no lumps at all. Just smooth cream.
Layer a baking sheet with a baking paper. Spread the fudge paste on the tray. It doesn’t need to come to the edge. Sprinkle with sea flakes.
Place in fridge or freezer until firm. Cut into squares (size is of your choice). Store in the fridge to maintain solid bars.

Enjoy!

How and why to meditate. Simple techniques to start your mindful journey

There are an abundance of meditative techniques out there, ranging from ancient Buddhist practices to the latest theories of mindfulness. At heart, they share the aim of preventing the meditator from becoming locked in compulsive thinking patterns, in large part by encouraging them to fully focus on ONE particular thing at a time. This could entail simply concentrating on the present moment, or contemplating a sacred Mandala, listening to mantras, or even (as was the case with me) having a kiteboarding lesson. You can use traditional authentic techniques or create your own way to meditate – whichever best works for you. There are no rules, and everything is possible and permissible.

Our minds constantly oscillate between the past and future, and we are rarely fully present at any given moment. Even when trying to do yoga, or to meditate, we often slip into involuntary thinking patterns. Meditation is about achieving a mental stillness, about calming the mind for a period of time and creating a specific mental space. We need that quiet space to unwind, heal and recover, and to be able to create or perceive new things.

Also read Kiteaboarding as conscious evolution. Another view

How to declutter your mind

How to cope with information overload

Best time

You can meditate whenever you feel you need it – sometimes just 10-15 minutes is sufficient. It’s widely believed, however, that the optimal time (the ‘sacred period’) to meditate is when you wake up or go to bed. Morning meditation is a perfect way to start your day in the right mode, but do not confuse it with planning your day. Try to completely avoid thinking during the meditation time, clearing your mind of distracting or unnecessary thoughts. Evening meditation is a great way to unwind after a hard day before you sleep. You can also practice short “time-in” whenever you feel you need it. I meditate like this while I’m on public transport, or even during my morning run. Evening workout in the gym could also be a good time.

How to start

The idea of spending between ten to thirty minutes without thinking may sound easy, but it takes practice to truly master. How, then, can this be achieved? You can start by focusing your attention on your body. Try to feel each part of your body separately: your legs, arms and other extremities. Then switch your attention to your breathing, or try to feel the energy which flows through your body. Try to go beyond the physical, following your stream of inner energy: Don’t be afraid, just trust the journey and go with the flow. At the end of the meditation think about those ‘greater’ goals in your life, such as being kind, loving, grateful, compassionate and so on. Everyone has his or her own set of personal goals.

Practicing giving-receiving and gratitude

My current goal, for example, is to learn how to receive love, help and goodwill, and to generally be grateful for everything that comes into – and leaves – my life.

Since I am naturally a giving person, I know how to love and how to help. However I have always struggled with receiving. Psychologists believe that those who have difficulty with receiving may have deep-rooted trust, acceptance and/or self-acceptance issues. When you only give and are not open to receiving, you initially become rapidly drained, and then start to appreciate other people less. Such an imbalance could be harmful to your relationships. People around you invariably feel that they are underappreciated, and it’s painful for them and for you. That’s why it’s important to be able to give and receive at the same time.

Take a moment to think about your life goals. Perhaps your past brings back painful memories and prevents you from truly opening your heart to show your true self and feelings. Or perhaps, conversely, you actually give too much, and don’t leave space for your relationships to grow and develop naturally. It’s a very personal journey and all of us have certain things to work on.

a very personal journey and all of us have certain things to work on.

Touch your soul

Try to feel, see and talk to your soul. This probably sounds weird, but try it anyway. Eckhart Tolle, the author of the bestseller The Power of Now, describes this meditation technique perfectly. Try to see, feel and fully focus on your ‘inner body’ (i.e. your soul). It can take time to become comfortable practicing this technique. When I tried it, I found it to be a very relaxing and mind-clearing experience. Advanced yoga and meditation practitioners can further extend this technique by switching the focus of their attention from observing the soul to watching how it’s connected to the Universe. Some practitioners are able to get incredible insights during such deep meditations. Try and share what you think.

Music as a key to the door

Some people believe that ‘authentic’ meditation should only be performed in silence. It is completely up to you. I practice both ways: Listening to sounds of nature may be the best way to replenish your stocks of energy. However, hectic urban life often doesn’t afford us the opportunity to escape to a remote beach or a rural forest for an hour or two. In this case music can act as a key to open the ‘sacred door’ to the soul. Try various things, and choose what works for you the best: authentic mantras, classical music or your favourite jazz band.

Breath of life

If you haven’t decided how to start yet – try breathing. It is the easiest technique. Just breathe deeply. Inhale – exhale – and then feel the natural pause before you inhale again. Try to concentrate on your breathing, feeling how your body rises and falls. Sense the smell and taste of the air. Next, try to feel how every inhaled breath fills your body with crystal-clear Universal energy and how, when you exhale, all your worries, anxieties and fears exit your body. Repeat this breathing cycle exercise until you start feeling relaxed and reenergized.

4 elements meditation

Another way to meditate is to connect with the four elements: water, fire, air, and earth…. Interact with them one after another, fully concentrating on all the bodily feelings you will have. Start off by meditating for 5-10 minutes and then gradually extend this time. Remember, all four elements have their own energy, which you can absorb if you are open enough.

The ancient Greeks believed that Air/Wind gives us mental strength and the ability to think clearly and lucidly; that’s why it’s highly recommended to spend some time outside daily. It is precisely because of this elemental quality that, when we’re planning to take a walk, we say things like: “I have to refresh my mind”.

Water gives us flexibility, the ability to transform, and teaches us how to be more compassionate, understanding and loving. It also removes those negative energies we accumulate on an average day. To connect with water is the easiest task: just drink some (possibly while repeating positive affirmations) or take a bath.

Fire is materialized energy itself. It is warming, protective and in the same time tempering. Just put your palm next to a candle and try to absorb its energy, letting it flow through your body.

Finally, earth grounds us and imparts a feeling of stability and wellbeing. If you have the chance to walk barefoot on the ground – feeling the earth beneath your feet – fantastic. Obviously it’s pretty difficult to do so in a town or city, so just walk barefoot at home and try to imagine how the energy of the earth flows through your body, filling it with a sense of stability.

Plants are the creatures of earth. Bring flowers into your household and they will keep you connected to the fourth element. It is sometimes enough to simply smell, touch or observe them from time to time.

Good luck

Tatiana Dmitrieva

Protein-Packed Peanut Butter Cookies

These cookies are buttery and crunchy, and packed with protein. Exactly what you need to treat yourself to after a good workout! You’d have to put them away before you finish them all. These cookies are suitable for freezing.

Yield: 12-14 cookies, prep time – 5 minutes, cooking time – 10 minutes, total time – 15 minutes

Macros

Total calories per cookie: about 221kcal

Protein – about 12g

Carbs – about 6g

Fat – about 17g

Ingredients

225g organic peanut butter
1 Tbsp Stevia
1 egg, large
2 scoops protein powder (peanut, chocolate or vanilla flavour)
1 ½ Tbsp sugar-free chocolate chips (optional)

Cooking process

Preheat oven to 180C and line a baking sheet with baking paper
Beat the egg and stevia together
Add the rest of the ingredients and mix until your consistency is like cookie dough. If the batter looks runny, add a few more tablespoons of protein powder. You can add chocolate chips, if you desire. Just mix them with the batter.
Take 2 tablespoons of dough into your palms and roll into a ball. Flatten the ball and place on a baking sheet. Use a fork to create classic peanut butter cookie criss-cross marks on your cookie.
Bake at 180C for 10-12 minutes or until the edges begin to turn golden brown.
Leave them to cool for 10-15 minutes until the cookies become harden!

Enjoy!

Carrot Cake Overnight Oats

We usually share our recipes for evening deserts, but how about an overnight desert ready to be consumed for breakfast? It still has our favourite oats in the recipe! It’s an overnight oats inspired by a carrot cake. Yield: 2 portions, prep time – 10 minutes, total time – 10 minutes

Macros

Total calories per serving: about 200kcal

Protein – about 10g

Carbs – about 34g

Fat – about 3.4g

Ingredients

80g organic porridge oats
½ cup carrot, finely grated (that’s about 1 big or 1 ½ medium carrots)
½ scoop vanilla protein powder
¼ tsp clove (powder)
¼ tsp cinnamon (powder)
¼ tsp nutmeg (powder)
1 Tbsp chia seeds
2 Tbsp raisins
½ Tbsp sweetener
1 ½ cup almond milk, unsweetened
Flaked almonds, walnuts, berries (to decorate)

Instructions

Finely grate carrots
Add carrots to oats, protein powder, spices, chia seeds, sweetener, raisings and mix together
Pour in milk to the mixture and stir
Place in the fridge overnight.
If the oats look a bit too thick for your liking, you can add a splash of almond milk before serving. Top with almonds, walnuts or raspberries and have a good start to the day!

Enjoy!
*The oats could stay refrigerated for up to 3 days

20 Scientific Reasons to Start Meditating Today

I started meditating soon after 9/11. I was living in Manhattan, an already chaotic place, at an extremely chaotic time. I realized I had no control over my external environment. But the one place I did have a say over was my mind, through meditation. When I started meditating, I did not realize it would also make me healthier, happier, and more successful. Having witnessed the benefits, I devoted my PhD research at Stanford to studying the impact of meditation. I saw people from diverse backgrounds from college students to combat veterans benefit. In the last 10 years, hundreds of studies have been released. Here are 20 scientifically-validated reasons you might want to get on the bandwagon today:

It Boosts Your HEALTH

1 – Increases immune function (See here and here)

2 – Decreases Pain (see here)

3 – Decreases Inflammation at the Cellular Level (See here and here and here)

It Boosts Your HAPPINESS

4 – Increases Positive Emotion (here and here)

5 – Decreases Depression (see here)

6 – Decreases Anxiety (see here and here and here)

7 – Decreases Stress (see here and here)

It Boosts Your SOCIAL LIFE

Think meditation is a solitary activity? It may be (unless you meditate in a group which many do!) but it actually increases your sense of connection to others:

8 – Increases social connection & emotional intelligence (see here and – by yours truly – here)

9 – Makes you more compassionate (see here and here and here)

10 – Makes you feel less lonely (see here)

It Boosts Your Self-Control

11 – Improves your ability to regulate your emotions (see here) (Ever flown off the handle or not been able to quiet your mind? Here’s the key)

12 – Improves your ability to introspect (see here & for why this is crucial see this post)

It Changes Your BRAIN (for the better)

13 – Increases grey matter (see here)

14 – Increases volume in areas related to emotion regulation, positive emotions & self-control (see here and here)

15 – Increases cortical thickness in areas related to paying attention (see here)

It Improves Your Productivity (yup, by doing nothing)

16 – Increases your focus & attention (see here and here and here and here)

17 – Improves your ability to multitask (see here)

18 – Improves your memory (see here)

19 – Improves your ability to be creative & think outside the box (see research by J. Schooler)

20. It Makes You WISE(R)

It gives you perspective: By observing your mind, you realize you don’t have to be slave to it. You realize it throws tantrums, gets grumpy, jealous, happy and sad but that it doesn’t have to run you. Meditation is quite simply mental hygiene: clear out the junk, tune your talents, and get in touch with yourself. Think about it, you shower every day and clean your body, but have you ever showered your mind? As a consequence, you’ll feel more clear and see thing with greater perspective. “The quality of our life depends on the quality of our mind,” writes Sri Sri Ravi Shankar. We can’t control what happens on the outside but we do have a say over the quality of our mind. No matter what’s going on, if your mind is ok, everything is ok. Right now.

It Keeps You Real

Once you get to know your mind, you start to own your stuff and become more authentic, maybe even humble. You realize the stories and soap operas your mind puts you through and you gain some perspective on them. You realize most of us are caught up in a mind-drama and become more compassionate towards others.

And…the more you meditate, the more you seem to benefit, research studies such as thisone suggest.

Myths about Meditation

Having an empty mind—nope, in fact, when you start meditating, you’ll find its quite the opposite

Sitting in lotus position—nope, you can sit on the couch (just don’t lie down, you’ll fall asleep)

Sitting for an hour a day—nope, small doses work just fine, (see here and – by yours truly – here)

Chanting in a language I don’t understand—nope, not unless that floats your boat

Buddhist, Hindu or religious—nope, not unless you make it so

Weird—what’s so weird about sitting and breathing? Besides, US congressmen, NFL football leagues and the US Marine Corps are doing it, how weird can it be?

Wearing robes—what?

“I can’t meditate” because

I can’t clear my mind—no worries, while you’re sitting there you’ll experience the noisy chaos of a wound up mind that’s unwinding: tons of thoughts, feelings and emotions. Don’t worry about how you feel during, notice how you feel after and throughout the rest of the day

I can’t sit still—that’s ok, just sit comfortably, fidget if you need to

I get anxious—that’s also normal, all the junk’s coming up, learn some breathing practices to calm yourself down, exercise or do yoga before meditating

I hate sitting still—that’s fine, then go for a walk without your earphones, phone etc; or start with yoga; or do breathing exercises…give yourself time to just “be” without constantly “doing” something

I tried and I hated it—there’s not just one kind of meditation, there’s a whole menu out there, look for the shoe that fits: mindfulness, Transcendental, compassion, mantra, Vipassana, Art of Living breathing practices, yoga nidra, yoga, insight, loving-kindness, tai chi etc…

I don’t have time – if you have time to read an article about meditation all the way through, you have time to meditate. Think of all those minutes you waste every day on the internet or otherwise, you can definitely fit in 20 minutes here or there to give your life a boost! Gandhi is quoted as saying “I’m so busy today, that… I’m going to meditate 2 hours instead of 1.”

Interested in a quick summary to post on your wall? Check out my infographic on the Benefits of Meditation.

——

Emma M. Seppälä Ph.D

Source:

https://www.psychologytoday.com/blog/feeling-it/201309/20-scientific-reasons-start-meditating-today

Homemade Nutella spread

A while ago we discovered this homemade Nutella recipe. Unlike its shop counterpart, this Nutella chemicals and sugar free. The spread goes very well with rice crackers. Just remember to stop yourself on time.

Yield: 235g, prep time – 5 minutes , cooking time – 5 minutes, total time – 10 minutes

Macros

Total calories per 100g: about 620 kcal

Protein – about 15g

Carbs – about 5g

Fat – about 60g

Ingredients

170g organic hazelnut butter
2/3 tsp of liquid Stevia
1 scoop Chokolate whey protein
1/3 cup almond milk
65g sugar-free chocolate chips
1/4 tsp. vanilla extract
¼ tsp Himalayan salt (optional)

Cooking instructions:

Melt the chocolate chips over a double boiler to 40-45C.
Add melted chocolate, sweetener, protein powder, almond milk, vanilla extract & Himalayan salt to hazelnut butter and mix.
Blend until well incorporated. Transfer to an airtight container or clean jar and store at room temperature for everyday use for up to 2-3 weeks.

Enjoy!

Source: http://triedandtasty.com/three-ingredient-nutella/

5 Simple Tips to Turn Around a Bad Mood Fast

As a therapist who talks and writes about mental strength, I often hear people say things like, “I can’t control my emotions.” Occasionally, readers will even make comments like, “You shouldn’t try to control your emotions. It’s not good for you.”

Also read How to declutter your mind,

8 Questions To Ask Yourself To Feel Better,

Kiteboarding as a spiritual practice: Zen, mindfulness, universal rules of being

But it appears that people who make that assumption are confusing emotion regulation with suppression—and they’re not the same thing. Just because you wake up grumpy doesn’t mean you have to stay in a bad mood. And just because you’re nervous about something doesn’t mean you can’t calm yourself down.

What Is Emotion Regulation?

We all experience moments when our emotions control our actions. When this happens, we often regret the things we say or do and wish we had been able to keep our emotions in check. There are techniques—like meditation—that can allow you to do just that, along with various other benefits, like mood improvement and increased compassion and empathy.

Regulating your emotions is about choosing to take charge of how you feel. That doesn’t mean you should force yourself to be happy all the time. In fact, research shows that forcing yourself to feel happy all the time backfires. But it does mean that you can make choices to boost your mood when you’re down or calm yourself when you’re upset.

Here are five skills that can help change how you feel:

1. Distraction (Keeping busy)

Studies show that distraction is the best way to cope with stress. The more you think upsetting thoughts, the worse you’ll feel. So rather than rehash that mean thing your spouse said, or worry about that stressful meeting tomorrow, distract yourself with an activity: Listen to music, go for a walk, or do whatever you can to change the channel in your brain.

Do any activity which requires full concentration on the present moment. It is extremely beneficial thing and not only because it could shift your mood in a positive way but also because it helps keeping things done.

Being an Empath. Top 10 Traits

The trademark of an empath is that they feel and absorb other people’s emotions and/or physical symptoms because of their high sensitivities. They filter the world through their intuition and have a difficult time intellectualizing their feelings.

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As a psychiatrist and empath myself, I know the challenges of being a highly sensitive person. When overwhelmed with the impact of stressful emotions, empaths can have panic attacks, depression, chronic fatigue, food, sex and drug binges, and many physical symptoms that defy traditional medical diagnosis.

But an empath doesn’t have to feel too much and be overloaded once they learn how to center themselves. The first step is to acknowledge that you are an empath. Here are the top 10 traits of an empath from Judith Orloff M.D. book on how to achieve emotional freedom. See if you can relate to them.

1. Empaths are highly sensitive
Empaths are naturally giving, spiritually open, and good listeners. If you want heart, empaths have got it. Through thick and thin, they’re there for you, world-class nurturers. But they can easily have their feelings hurt. Empaths are often told that they are “too sensitive” and need to toughen up.

2. Empaths absorb other people’s emotions
Empaths are highly attuned to other people’s moods, good and bad. They feel everything, sometimes to an extreme. They take on negativity such as anger or anxiety which is exhausting. If they are around peace and love, their bodies take these on and flourish.

3. Many empaths are introverted
Empaths become overwhelmed in crowds, which can amplify their empathy. They tend to be introverted and prefer one to one contact or small groups. Even if an empath is more extroverted they prefer limiting how much time they can be in a crowd or at a party.

absorbing-people-2

4. Empaths are highly intuitive
Empaths experience the world through their intuition. It is important for them to develop their intuition and listen to their gut feelings about people. This will help empaths find positive relationships and avoid energy vampires. Read How to Develop Your Intuition to learn more.

5. Empaths need alone time
As super-responders, being around people can drain an empath so they periodically need alone time to recharge their batteries. Even a brief escape prevents emotionally overload. Empaths like to take their own cars when they go places so they can leave when they please.

6. Empaths can become overwhelmed in intimate relationships
Too much togetherness can be difficult for an empath so they may avoid intimate relationships. Deep down they are afraid of being engulfed and losing their identity. For empaths to be at ease in a relationship, the traditional paradigm for being a couple must be re-defined. For strategies see my article Secrets for Sensitive People: Why Empaths Stay Lonely.

7. Empaths are targets for energy vampires
An empath’s sensitivity makes them particularly easy marks for energy vampires, whose fear or rage can sap their energy and peace of mind. Vampires do more than drain an empath’s physical energy. The especially dangerous ones such as narcissists (they lack empathy and are only concerned with themselves) can make them believe they’re unworthy and unlovable. Other vampires include The Victim, The Chronic Talker, The Drama Queen and more. To help you deal with the drainers in your life read 4 Strategies to Survive Emotional Vampires.

8. Empaths become replenished in nature
The busyness of ever day life can be too much for an empath. The natural world nourishes and restores them. It helps them to release their burdens and they take refuge in the presence of green wild things, the ocean or other bodies of water.

9. Empaths have highly tuned senses
An empath’s nerves can get frayed by noise, smells, or excessive talking.

10. Empaths have huge hearts but sometimes give too much
Empaths are big-hearted people and try to relieve the pain of others. A homeless person holding a cardboard sign, “I’m hungry” at a busy intersection; a hurt child; a distraught friend. It’s natural to want to reach out to them, ease their pain. But empaths don’t stop there. Instead, they take it on. Suddenly they’re the one feeling drained or upset when they felt fine before.

As an empath myself, I use many strategies to protect my sensitivities such as fierce time management, setting limits and boundaries with draining people, meditation to calm and center myself, and going out into nature. Being an empath is a gift in my life but I had to learn to take care of myself. Empaths have special needs. It’s important to honor yours and communicate them to loved ones.

Judith Orloff M.D.

Source:

https://www.psychologytoday.com/blog/emotional-freedom/201602/top-10-traits-empath