An empath or highly sensitive person (HSP) is someone who experiences the emotions of others. Empaths have the unique ability to sense and absorb others emotions, which typically makes them extremely caring, compassionate, and understanding people.
Empaths have the ability to easily see another persons perspective. On one hand, this is a wonderful trait, but it can create some real challenges. Empaths can feel misunderstood or become easily overwhelmed.
It can be especially challenging when an empath is exposed to emotionally intense information on the daily.
According to the American Psychological Associations Stress in America Survey, theres plenty of conflict between the need to stay informed about current events and the stress that it causes. The survey indicates that 95 percent of adults follow the news regularly, but 56 percent of those who do so say it causes them stress.
For empaths, this stress is even more acute.
A 2017 study found that many people avoid empathy due to its cognitive costs. Thats not possible for empaths. For us, it becomes increasingly difficult to navigate shocking events.
As the media is designed to get the attention of the rest of the population who do not feel deeply and have sensitive nervous systems, a sensitive person will feel emotionally bombarded, overwhelmed, and overstimulated if they consume as much media as a less sensitive person, says Katie T. Larson, PhD.
Larson is a researcher, author, and growth coach who works exclusively with highly sensitive people, empaths, and intuitives.
It wasnt until my late 20s that I began to realize I process emotions differently than others. I felt vulnerable to every hurt and injustice but came across as cold and distant in an effort to shield myself.
Ive experienced both ends of the spectrum. In some cases, I attracted narcissists and emotional manipulators. Other times, I was written off as indifferent because I didnt know how to care without getting completely crushed.
Fortunately, Ive learned ways to cope. While Im not always able to follow these guidelines perfectly, I feel a huge difference in my mental health when I do.
One of the most practical ways to cope with shocking events is to limit your time scrolling social media and watching the news.
I cant even begin to count how many times Ive looked up to realize I just spent hours scrolling. Scheduling your news and even using an actual timer makes a world of difference.
Dr. Tiffany Caplan, DC, is a celebrity doctor, board certified in integrative medicine, and a self-described empath. She has resorted to getting creative about keeping up with world events.
My husband is very good about being objective about events and keeps up with everything going on. I, therefore, rely on him for just the facts of whats going on so I dont personally have to see images or read things that will upset me, Caplan says.
I dont say no well. When I do, I often feel incredibly guilty even when I shouldnt.
This is sometimes referred to as jellyfish boundaries because you easily get stung. You become drained, irritable, and overwhelmed, leading to more guilty feelings.
While it may seem like setting boundaries doesnt apply to watching current events, its important to know that some outlets present news in sensational ways to evoke emotional responses.
Take the time to find and consume news founded on logic, reason, and balance. Or try comedic sources of news for a lighthearted approach.
Setting boundaries with others when discussing current events is important too.
Not only are we often consuming negativity through the news, many of us then find ourselves stuck in conversations about it. You can make it clear to others if you dont feel comfortable or need a break from discussing current events.
Catastrophizing is a pattern of thinking that jumps to the worst-case scenario. Focusing on what-ifs often increases feelings of stress and anxiety. In truth, we dont need much help exaggerating current events.
Start by getting clear on the current situation. Ask yourself, Whats actually true right now?
Be honest with yourself when youre focused on what-ifs. You can tell yourself, This isnt actually happening. Its just a fantasy.
If you find yourself starting to spiral with panic and anxiety, its important to ground yourself back in the present moment. You can do this by using the 5-4-3-2-1 method, meditation, and guided imagery.
Larson suggests creating a visualization or audio mantra that keeps you safe within your own energetic field. Some people choose phrases like white bubbles or I am safe and repeat them throughout the day to keep their nervous system calm and intact.
Annie McDonnell is a licensed acupuncturist and sound therapy practitioner who focuses on giving patients self-care tools for emotional health and resilience. According to McDonnell, it helps to focus on the nervous system.
By stimulating the vagus nerve to go into parasympathetic mode (rest and digest vs. fight or flight), we can help regulate our breathing, heart rate, and digestion. There are a few different ways to activate this mode, she says.
One way to do this is with deep belly breathing.
While there are many wonderful breathing techniques, this is the simplest one for when your anxiety is triggered, McDonnell says.
Another option is a soothing ear massage.
Note: While research suggests there are health benefits, the Food and Drug Administration (FDA) doesnt monitor or regulate the purity or quality of essential oils. Its important to talk with your healthcare provider before you begin using essential oils. Be sure to research the quality of a brands products. Always do a patch test before trying a new essential oil.
You can also take 10 minutes to tune into a sound bath or make your own sound vibration therapy by closing your eyes and humming.
Part of the problem for empaths and anyone who suffers from headline anxiety is that you want to help everyone but you cant.
Its impossible to make things better for everyone, but you can still do it for a few. Take action by volunteering for a cause thats important to you, or engage in a simple act of kindness.
Simple acts of empathy can restore your sense that theres good in the world too.
When you take up a hobby, exercise, or explore your feelings through journaling, youre focusing on the now.
Exercise can be especially potent in changing your energy state.
Allow your body to move and literally shake off the emotions that are not yours. Movement is key, as there is much research to suggest actual immobility keeps emotions stuck as well, says Larson.
Even if you dont like exercise, anything that brings you joy can help.
We have been conditioned to react to headlines with outrage at all times, so our nervous systems become addicted to that pathway. When we engage in joyful, delightful, and pleasurable activities more often, we are retraining the pathways of our brain, adds Larson.
Everyone wants alone time at some point, but empaths need it. Its the main way we recharge our batteries and cleanse our emotional palate.
For me, thats usually getting lost in a good book or hiking. It can be whatevers best for you. Its ideal to do it as part of your regular routine instead of waiting until youve hit complete overload.
Shocking news events are challenging for everybody these days, especially empaths. Know there are things you can do.
You can take control of your media consumption by limiting the duration and timing. You dont have to let your mind run rampant with negative news.
If youve been exposed, find ways to release the negative energy you have inside of you. You can replace it with positivity through meditation, mindfulness, and acts of kindness.
You dont have to let shocking news control your life.
Ashley Hubbard is a freelance writer based in Nashville, Tennessee, focusing on sustainability, travel, veganism, mental health, social justice, and more. Passionate about animal rights, sustainable travel, and social impact, she seeks out ethical experiences whether at home or on the road. Visit her website.
More here:
How an Empath Copes with Shocking Events - Healthline
- Open for Business: Alpine Wellness opens new clinic for integrative medicine and hormone health - KOLO - January 9th, 2024
- What is Integrative & Lifestyle Medicine - UC Cincinnati - December 30th, 2023
- Integrative Medicine | Stanford Medicine - December 30th, 2023
- Integrative Medicine Service - Memorial Sloan Kettering Cancer Center - December 30th, 2023
- Duke Integrative Medicine Center | Durham, NC | Duke Health - December 30th, 2023
- Professionals to include on an integrative care team - Chiropractic Economics - December 30th, 2023
- Holidays got you anxious? Experts offer tips on enjoying the season stress-free - Daily Herald - December 22nd, 2023
- BHB INVEST: The Future of Precision Psychiatry & The Role of Integrative & Functional Medicine - Behavioral Health Business - December 22nd, 2023
- Integrative Medicine Approach to Reducing Risk of Chronic and Autoimmune Diseases - WholeFoods Magazine - December 22nd, 2023
- A holistic approach to integrative medicine - Mayo Clinic Press - December 13th, 2023
- What is integrative medicine (IM)? - Medical News Today - December 13th, 2023
- Integrative Medicine: A Complete Guide and Comparison - Healthgrades - December 13th, 2023
- India can lead the One Earth, One Health vision with holistic policy-making environment: Mansukh Manda.. - ETHealthWorld - March 21st, 2023
- Integrative Medicine: What Is It, Types, Risks & Benefits - August 27th, 2022
- Rodrigo Bravo: Working at the Intersection of Climate Change and Medicine - Healthline - August 27th, 2022
- Commonwealth Diagnostics International (CDI) Expands Access to Naturopathic & Integrative Medicine Community Through New Partnership with Rupa... - August 27th, 2022
- The Breathing Trick That Could Help You Fall Asleep Almost Instantly - Newsweek - August 27th, 2022
- Signs You May Have COVID in Your Gut After Infection Eat This Not That - Eat This, Not That - August 27th, 2022
- Karnataka Health Vision Group recommends hike in healthcare investment to 8% of GDP - Deccan Herald - August 27th, 2022
- Doctor Who Saved Life Of Chilean Athlete Who Died Suddenly Says: "We Used Defibrillator And He Responded" - Nation World News - August 27th, 2022
- Explore the Trippy World of Hallucinogens at PAINWeek 2022, on Friday, September 9, at The Cosmopolitan of Las Vegas - PR Web - August 27th, 2022
- WATCH NOW: It can be calming and grounding to go barefoot in the park or elsewhere - The Times of Northwest Indiana - August 27th, 2022
- Work-Life Balance: What Is It and How Do We Attain It? - Psychiatric Times - August 27th, 2022
- Integrative Medicine Academy - May 20th, 2022
- Integrative Medicine | Aurora Health Care - May 20th, 2022
- University Hospitals and UC Irvine Announce New Co-Leadership of BraveNet, a Practice-Based Integrative Medicine Research Network - Newswise - May 20th, 2022
- UH Connor Whole Health expands with $3 million gift from Connor family - Crain's Cleveland Business - May 20th, 2022
- What's the Deal With Cupping? - Shondaland.com - May 20th, 2022
- Managing Mental Health During Midlife and Beyond - Avera Health - May 20th, 2022
- Deepak Chopra on money and fulfillment: Times of 'adversity' are meant for 'opportunity' - Fox Business - May 20th, 2022
- If You Have This Blood Type, Be Worried About Cancer Eat This Not That - Eat This, Not That - May 20th, 2022
- Institute of OM Foundation Raises More Than $2 Million to Support Partnered Stimulation Practice Research - PR Newswire - May 20th, 2022
- World-renowned Health Experts to gather in London at Integrative and Personalised Medicine 2022 Congress - News Anyway - May 20th, 2022
- The Best Meal Replacement Shakes of 2022 - Sports Illustrated - May 20th, 2022
- Benefits of integrating rehabilitation into your practice - DVM 360 - May 20th, 2022
- Could You Benefit From Sensory Deprivation Tank Therapy? - Health Essentials from Cleveland Clinic - April 2nd, 2022
- Integrative, Interventional, and Non-invasive Approaches for the Treatment for Migraine During Pregnancy - DocWire News - April 2nd, 2022
- Heres How To Use the HALT Method To Figure Out Why Youre So Grumpy - Well+Good - April 2nd, 2022
- Mayor To Remove Homeless In 2 Weeks + NYPD Guilty Of Misconduct - Patch - April 2nd, 2022
- Getting to Know Kate Roth at Beacon Integrative Medical Center in Rexburg - East Idaho News - October 26th, 2021
- UCI-led study first to reveal specific molecular mechanism that controls the transition from acute to chronic pain - Newswise - October 26th, 2021
- Why a Hot-Water Bottle Is the Key to Staying CozyAnd Easing Period CrampsThis Winter - Vogue - October 26th, 2021
- Naturopathic Medical Organizations Jointly Issue White Paper on Whole-Person Care to Commemorate International Day of Natural Medicine - goskagit.com - October 26th, 2021
- Is This The Best Walking Routine For Longevity & Overall Health? - mindbodygreen.com - October 26th, 2021
- UCI-led study suggests new molecular target for therapeutic interventions aimed at C. difficile infection - EurekAlert - October 26th, 2021
- Are you keeping up with the Aaron Rodgers Book Club? Here are all of his recommended reads so far - Green Bay Press Gazette - October 26th, 2021
- The Surprising Reason Going Keto Can Mess With Your Sleep + How To Fix It - mindbodygreen.com - October 26th, 2021
- Drinking Tea in The Morning: Is It Good For Your Health? - CL Charlotte - October 26th, 2021
- Seven health checks to have once you turn 40 - Telegraph.co.uk - October 26th, 2021
- Everything You Need to Know About Health is Wealth Nutrition - Step Out Buffalo - October 26th, 2021
- Review: We tried the Theragun Mini to massage our stress away - New York Post - October 26th, 2021
- 5 Reasons to Add More Mushrooms to Your Life - The Beet - October 26th, 2021
- New cancer treatment may reawaken the immune system - EurekAlert - October 26th, 2021
- Meet the speakers who will welcome President Paul Alivisatos during inauguration - UChicago News - October 26th, 2021
- Three ayurvedic concoctions get scientific validation for treating rheumatoid arthritis - Free Press Journal - February 14th, 2021
- COVID Long-Haulers Find Relief Among Fellow Sufferers on Road to Recovery - WCCO | CBS Minnesota - February 14th, 2021
- Health Coaching Market Increasing Demand with New Technologies by 2027 ExpertRating, Duke Integrative Medicine, National Society of Health Coaches,... - February 14th, 2021
- Tuning the circadian clock, boosting rhythms may be key to future treatments and medicines - Newswise - February 14th, 2021
- Apprenticeships are the catalyst for opportunity - Crain's Chicago Business - February 14th, 2021
- Global Alternative Healthcare Providers Market Outlook for Major Applications/end Users, Consumption, Share and Growth Rate 2023 KSU | The Sentinel... - February 14th, 2021
- the new organ, a book to know what happens inside the organism - Explica - February 14th, 2021
- 4 Sneaky Tricks To Stay Hydrated *Without* Chugging Water, From A Functional MD - mindbodygreen.com - February 14th, 2021
- Hydrosol: Benefits, Uses, Precautions, DIY, and More - Healthline - February 14th, 2021
- 18 Surprising Foods That Tom Brady Never Eats | Eat This Not That - Eat This, Not That - February 14th, 2021
- Impact Entrepreneur Kunal Sood is transforming the world by impacting a billion lives - Fortune India - February 14th, 2021
- Working in Wellness: The Allure of Acupuncture - Mpls.St.Paul Magazine - February 14th, 2021
- Health Coaching Industry Market 2021 Growth Analysis, Competitive Insights, by Key Players:Wellcoaches School of Coaching, Aetna, National Consortium... - February 14th, 2021
- Can Integrative Health Solutions Help Employees While Cutting Costs? - EHS Today - February 7th, 2021
- Feeling More Stressed Than Ever? You're Not Alone - Healthline - February 7th, 2021
- Chatham Interim Elections Supervisor Billy Wooten hopes to 'continue to improve' - Savannah Morning News - February 7th, 2021
- Integrative Health or Complementary and Alternative Medicine Market Analysis, Trends, Top Manufacturers, Share, Growth, Statistics, Opportunities... - February 7th, 2021
- Thriving through Thyroid - The New Indian Express - February 7th, 2021
- Why We Need the Divine Feminine - Laredo Morning Times - February 7th, 2021
- DAXOR CORPORATION AWARDED GRANT FROM THE CENTER FOR ADVANCING POINT OF CARE TECHNOLOGIES (CAPCAT) TO DEVELOP A POINT-OF-CARE BLOOD VOLUME ANALYZER -... - February 7th, 2021
- Vitality Beyond 50 Targets a Specific Niche in the Wellness Industry - Small Business Trends - December 30th, 2020
- Loyola College researchers find that Kabasura Kudineer's 145 compounds are extremely potent in controlling COVID-19 - EdexLive - December 30th, 2020
- Comprehensive Report on Health Coaching Market 2021 | Size, Growth, Demand, Opportunities & Forecast To 2027 | Aetna, National Consortium for... - December 30th, 2020
- Dont let the winters eat up your fitness regime - Hindustan Times - December 30th, 2020
- North Central West Virginia experts give tips on sticking to popular New Year's resolutions - WV News - December 30th, 2020
- What Are Biodynamic Wines? - Why Biodynamic Wines Are the Most Green - Esquire.com - December 30th, 2020