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Jittery, restless hands.
Dizzy, off-balanced head.
Irritable, antsy mood.
Maybe even nausea or shortness of breath… empaths and anxiety are no strangers.
Having heightened sensitivity to the emotions and energies of others, us empaths do tend to face unique challenges when it comes to warding away anxiety.
It can be intense to feel other peoples emotions and have our intuitive channel clogged with an overload of information about our environment and who we’re surrounded by.
However, it is empaths also possess inherent strengths and abilities that can be harnessed to build emotional resilience and find grounded balance.
I loved researching this topic and reflecting upon my own experiences as I created this post. I hope everything you read below empowers you to unlock your own emotional resilience and expands your self-care tool box so that you can always access a sense of peace as an empath.
I want every empath to feel as if their deep sensitivity and profound ability to FEEL, KNOW, and SEE is a gift, not a burden.
Grab a cup of cacao and lets dive in, my dear sensitive soul!
* Please note that the information in this post is not intended to be medical advice.
As empaths, we have a unique ability to sense and feel the emotions of those around us. This heightened sensitivity can be both a gift and a curse, especially when it comes to anxiety.
This ability to sense and feel for others is inherently human (meaning, ALL humans are capable of this) but for empaths, it’s more challenging to block out, ignore or separate.
These skills can be learned, and should be, in order for an empath to thrive and feel at peace with the way they experience energy and the world.
Traits of an Empath
Empaths tend to have high affective empathy, meaning we experience the emotional pain of others right along with them. We are also highly attuned to the environment around us, picking up on subtle cues that others may not notice.
In addition to our emotional sensitivity, empaths may also experience physical symptoms in response to the experience of others.
For example, we may feel a tightness in our chest when someone we care about is going through a tough time, or we may get a headache after being around chaotic energy.
Some empaths can even take on the physical pain of others, sensing where in the body they are experiencing pain and then feeling it as their own.
You can see why we might struggle with overwhelm! But as I mentioned above- there are skills, tools and resilience we can build in order to make this experience feel more like a gift than a burden.
You might also like: 33 Signs You are an Empath
How Empaths Experience Anxiety
Heightened sensitivity can lead to heightened anxiety… and without knowing how to manage your energy, you just may struggle with feeling restless and anxious frequently.
Empaths may also experience anxiety as a result of our tendency to take on the emotions of others. When someone we care about is anxious or stressed, we may absorb their emotions and feel them as our own.
To manage anxiety as an empath, it’s important to develop healthy boundaries, deep self-awareness and practice self-care. We may need to limit our exposure to certain people or situations, or take time to recharge and process our emotions in a quiet, calming environment.
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The Power of Emotional Resilience for Empaths
Emotional resilience is the ability to adapt and bounce back from challenging experiences. Its a vital skill for empaths in managing overwhelm and anxiety.
Being emotionally resilient can empower you to manage your empathic abilities and protect your well-being so that your gift starts to feel like a gift and not a source of pain or frustration.
Resilience strengthens our capacity to manage overwhelming emotions confidently, maintain healthy boundaries, and cope with anxiety triggers in a healthy way. No more numbing out or breaking down.
Strategies for Building Emotional Resilience
I wrote an article called Why Getting to Know Yourself is the Best Form of Energy Protection where I expand on this topic of self awareness and knowledge of self. I find it to be incredibly important as an empath and would say it’s one of the things that has helped me to build emotional resilience the most.
For me, when I didn’t feel a clear sense of purpose or confidence in who I was and my identity, I struggled with “empath stuff” the most.
Without a clear sense of self, most empaths will own the energy, identities, traits and emotions of others. This eventually leads to burn out, resentment, frustration, sadness or anxiety.
Now that doesn’t mean if you’re self-aware you’ll no longer be highly sensitive or intuitive, it just means you’ll have an easier time deciphering what is yours and what is not.
Increasing your self-awareness and developing a strong, purposeful sense of self will help you better understand and interpret the energy that causes unpleasant emotions in you.
This is the starting point for developing resilience emotionally.
Establishing and maintaining healthy boundaries is crucial for empaths. Learning to say “no” when necessary, setting limits on energy expenditure, and prioritizing self-care are essential steps in protecting emotional well-being.
This can be challenging for us empaths because when we set boundaries and say “no,” we can sense how that makes the other person feels, which can be overwhelming or anxiety-inducing.
The key here is remembering that you are not responsible for how other people react to your boundaries. You are not responsible if others get disappointed by your practice of honoring what YOU need. It might take practice, but it’s essential.
3. Self-care practices:
Engaging in rituals that promote relaxation and stress reduction is key for empaths. Meditation, exercise, spending time in nature, pursuing creative outlets, or tending to your body all help recharge and restore emotional balance.
Self-care looks different for everyone and can even vary day-to-day or season-to-season. Find a handful of self-care practices that you know are effective for you and you can lean on.
If you need ideas or inspiration for empath self-care, download my pdf guidebook below.
4. Emotional regulation techniques:
Empaths can benefit from learning techniques to manage and regulate emotions. Deep breathing exercises, journaling, visualization, and mindfulness practices can help us ground ourselves and regain emotional equilibrium.
5. Support systems:
Building a strong support network is essential. Surrounding yourself with understanding and supportive individuals can provide validation, guidance, and reassurance during times of anxiety and overwhelm as an empath.
Empathic Healing Modalities
In addition to the strategies mentioned above, empaths can explore various healing modalities that complement their empathic nature and support clarity and relaxation.
Practices such as meditation, mindfulness, energy healing, and grounding techniques can assist empaths in managing their empathic abilities and promoting emotional resilience. These modalities offer tools for self-discovery, inner peace, and energetic balance.