Being an empath is like having a superhero sense for feelings – you notice and absorb every emotion around you. However, sometimes it gets so intense that you lose track of what’s yours and what isn’t. You care deeply, and that’s amazing, but it can drain you. Discover empath strategies that can help you feel more grounded and in control.
People feel emotions, but sometimes, you may wonder why you react so strongly after watching a tearjerker movie or listening to a friend share about their family problem. This intense feeling can happen
when you lack sleep, exercise or certain nutrients. Sometimes, your genetics and hormones play a role, too. You feel more intensely than others for many reasons, but remember that it’s not a sign of weakness. After all, you’re human.
How does being an empath affect your nervous system?
Your profound feelings aren’t in your head – they’re in your nervous system, too. Empaths have
hyper-responsive mirror neurons, enabling them to deeply resonate with other individuals’ emotions. For instance, when your child cries, you feel sad, too.
Being an empath isn’t always a walk in the park. Your incredible attunement to others comes with a price. Your nervous system is constantly on high alert, like a radar for everyone else’s emotional state. This heightened awareness can
make you more socially anxious and send your sympathetic nervous system into overdrive. By learning to regulate your nervous system, you can prevent the effects of chronic stress and safeguard your wellbeing.
Being an empath can feel like you’re taking on everyone else’s feelings, which can turn you into an emotional sponge. The good news is that there’s a way to understand how your nervous system responds when you’re stressed. Polyvagal theory, developed by
Dr Stephen Porges, states that your nervous system has three main response states:
- Fight-or-flight response: This state is activated when you perceive a threat or feel unsafe.
- Collapse response: In this state, your body shuts down and disconnects from your surroundings. When you’re constantly bombarded by difficult emotions without boundaries, you may unconsciously shift into this state to cope.
- Social engagement response: This is your state of safety, calm and connection. It allows you to connect with others without being overwhelmed by their emotions.
Instead of thinking you’re ‘too sensitive’, this theory helps you understand it as a physiological response. Understanding these states can empower you to recognise when your nervous system is overwhelmed.
7 hacks to balance spiritual sensitivity
You can embrace your spiritual sensitivity without feeling overwhelmed. Here are some strategies for empaths to help you stay open while feeling secure.
Try humming
Humming is one of the best strategies for energy-sensitive souls. A simple ‘mmm’
stimulates your parasympathetic nervous system, helping you relax when you’re overwhelmed by external emotional input. Hum your favourite song for a few minutes until you feel better.
Experiment with cold exposure techniques
Controlled and mindful exposure to cold, like a chilly shower or a splash on the face, can help promote inner calm. It triggers the
release of important hormones, such as serotonin and dopamine. Conduct deliberate cold exposure weekly to help your nervous system recover more efficiently.
Practise self-regulation
Many self-regulation methods are based on vagus nerve activation, such as breathwork. The 4-7-8 breathing practice can
help you cope with stress and fall asleep faster. Breathe in gently through the nose for a count of four, hold softly for seven and then release slowly through your mouth for eight seconds. Repeat the steps until you feel better.
Grounding
Grounding or earthing connects your body with the earth and its natural electric charges, such as walking barefoot, sitting on the ground and gardening. This practice is believed to positively affect your body, helping you feel more present and less distracted.
Use a weighted blanket
The deep, comforting pressure of a weighted blanket mimics the sensation of being held, which can help
reduce negative emotions and improve your sleep. This is helpful if you feel anxious or restless when someone makes you feel emotionally and mentally depleted.
Establish boundaries
Spend less time in chaotic environments that trigger your fight-or-flight response. Say ‘no’ when you feel overwhelmed. It can be challenging to reject someone when you’re used to putting others first, but if you don’t set boundaries, you can inadvertently waste time on people who exploit your kindness.
As an empath, you could say ‘no’ by saying ‘Sorry, I’m afraid I can’t’, or ‘Thanks for thinking about me, but I already have prior commitments’. The more you practise saying it, the more comfortable it’ll become over time.
Surround yourself with positive people
Supportive individuals radiate a positive energy, and spending time with them can create a more harmonious environment. However, this doesn’t mean you must avoid those struggling. It means nurturing energetically balanced and reciprocal relationships.
Empathy is a gift. If you find yourself absorbing too much negativity, try some of these strategies to see if they work for you. That way, you can stay compassionate without sacrificing your wellbeing.
