Dealing With Emotional Overload

Hey Love,

Back in March 2022, I wrote the basis for this email. At that time the world was being rocked by the Ukraine/Russia crisis. It saddens me beyond words to be here again, feeling the same anguish, needing many of the same tools and practices, as we witness the violence in the Middle East.

As sensitive beings (aka Empaths) we can take on so much of the collective pain and suffering, that we can begin to physically, emotionally and mentally experience them ourselves. These are some of the Empathic Distress symptoms you may be experiencing in the past weeks:

A heightened level of anxiety, despair, worry, stress

Insomnia, procrastination, lack of interest in productivity, passions or hobbies

Increase in self-soothing habits like mindless eating, drinking, shopping, binge watching, etc

Becoming hyper-focused on an area that *think* we can control, i.e. kids, partners, work, home

When we have difficulty separating our own emotions and feelings from those around us, it can be overwhelming and totally disregulating. Here are some of my favorite practices to help calm our nervous systems and get back into our bodies:

Get Quiet: I can not overstate the benefit of quiet time when you feel overloaded. Sitting in silence with no outside stimulation, a few times a day, 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 mind a chance to reset.

Reinforce Personal 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 being a problem solver and helper.

Remember Common Humanity: It’s really easy to extend compassion to people who think and act just like you. But can you have the same care for those who might have a different perspective? While we may have a vast range in our experiences, opinions and even values, at our core we are all humans, who love, suffer loss and do the best we can in our circumstances.

I know we all pray for a quick and peaceful end to the current violence in the Middle East. I hope you'll find these tools helpful and remember to take each day as it comes.

My most recent Open to Alchemy podcast episode goes into more details on this topic, so take a listen. And if I can provide support in any way, please reach out via email or send me a DM on social.

To peace,

Lauren