Dealing with Empathic Distress
/Hello Love,
The world news of the past few days is extremely upsetting, to say the very least. As sensitive beings (aka Empaths) we can take on so much external energy that we can begin to experience empathic distress. You may resonate with some of these symptoms:
Difficulty discerning our own emotions and feelings from those of other people or what we feel from the collective energy
Insomnia, procrastination, lack of interest in productivity, passions or hobbies
Trying to self-soothe through increased eating, drinking, shopping, binge watching, etc
Becoming hyper-focused on an area that *think* we can control, like kids, partners or work
So what can we do when we feel overwhelmed with the state of the world? Here are some of my favorite practices to help self-regulate our nervous systems and get back into our bodies, returning to a place of calm and clarity:
Get Quiet: I can not overstate the benefit of quiet time when you feel overloaded. Sitting in silence with no outside stimulation (this includes phones too!) is an incredibly peaceful practice and a beautiful way to start becoming an observer of your own energy. If you think you can’t sit still, then try walking or driving in silence to get started.
Take a News Break: I know you want to stay up-to-date, but constant doom scrolling and breaking news alerts just wire your brain to look for and become addicted to the negative dopamine hits. Give yourself a few minutes to check-in, but stay offline the rest of the day to give your body and brain a chance to reset.
Create Better Boundaries: If you want to stop taking on other’s emotions, it's time for some boundary creation. Notice which people increase your anxiety or always share the most graphic or upsetting stories and tell them you need a mental-health break. Be firm on what topics you will and won’t allow in.
Prioritize Feel-Good Activities: It might feel strange to focus on what you deem to be trivial or selfish actions, but it’s exactly what you need to stay focused, level-headed and resilient. Remember, you can’t suffer enough to prevent someone else from suffering. Take care of yourself so you can stay in the energy of a problem solver and helper.
Be an Upstander: You don’t need to sit idly by when there is a clear, positive action you can take to make a difference, even if across the world. Collecting donations, signing petitions, letter writing, phone banking and sharing resources are all valuable activities that can help you feel more engaged and impactful.
I know we all pray for a quick and peaceful end to the current attacks in Ukraine. But the sad truth is there will continue to be tragedies, conflicts and suffering both far away and in our own homes. I hope you'll find these tools helpful for any difficulties you may encounter. If I can provide support in any way, please reach out via email or send me a DM on social.
To peace,
Lauren