Stop Absorbing Other Peoples Anxiety! How to Let it Go | Call In Show
Have you ever felt completely overwhelmed by anxiety that seemed to come out of nowhere? Like you walked into a room and suddenly carried the weight of someone else’s stress? If so, you’re not alone. For Highly Sensitive People (HSPs) and empaths, this experience is common. Many of us unknowingly absorb the emotions of others, mistaking them for our own.
But what if I told you that not all of your anxiety actually belongs to you? Learning to set boundaries and protect your energy is essential for maintaining mental health and emotional stability. Let’s break it down.
The Challenge of Absorbing Others' Anxiety
As an HSP, you may have a natural tendency to tune in deeply to the emotions of those around you. This can be a gift—allowing you to connect with people on a profound level. But without strong boundaries, it can also lead to exhaustion and emotional overload.
Many Highly Sensitive People learned this coping mechanism in childhood. If you grew up in a household where emotional tension ran high, you may have developed a habit of "over-attuning" to others as a survival strategy. Without realizing it, you trained yourself to pick up on subtle emotional shifts in an effort to stay safe.
This pattern follows us into adulthood. Whether at home, work, or in social settings, HSPs often absorb the anxiety of others before we even recognize what’s happening. The result? Constant emotional exhaustion, difficulty distinguishing our own feelings from external ones, and a struggle to maintain balance in our mental health.
Reframing Sensitivity as a Gift, Not a Burden
Sensitivity is not a flaw—it’s an asset. The ability to deeply feel and perceive emotions makes Highly Sensitive People incredibly intuitive, compassionate, and insightful. But when left unchecked, it can feel like a burden.
Rather than seeing your sensitivity as a problem, recognize it as a strength that simply needs management. When you understand that anxiety is not always yours to carry, you can begin to reclaim your emotional space. With the right boundaries, you can remain open-hearted without absorbing external stress.
The first step? Giving yourself permission to see your sensitivity as a tool rather than a curse. Mental health isn't about shutting down your emotions; it’s about learning how to regulate them in a way that supports your well-being.
Establishing Emotional Boundaries to Prevent Over-Attunement
Setting boundaries is one of the most effective ways to stop absorbing the stress of others. For HSPs, emotional boundaries act as a protective shield, keeping external energy from infiltrating our internal world.
A simple but powerful mantra to remember is: "I observe, I do not absorb." This reminder helps Highly Sensitive People create a mental distinction between their own emotions and the energy of others. Instead of taking on someone else’s anxiety, practice acknowledging it as theirs—not yours.
Another effective technique is visualization. Picture yourself surrounded by a protective bubble, allowing only positive and necessary energy to enter. This technique reinforces emotional boundaries while helping regulate your mental health.
Giving Yourself Permission to Protect Your Energy
Many HSPs feel guilty about creating emotional boundaries. We fear that saying no, pulling back, or protecting our energy is selfish. But in reality, failing to set boundaries doesn’t just hurt us—it prevents us from showing up fully for others.
Start by giving yourself permission to prioritize your own mental health. Remind yourself: I am allowed to protect my energy. The emotions of others are not my responsibility. By maintaining strong boundaries, you actually create healthier relationships, where connection is based on authenticity rather than emotional enmeshment.
Practical Grounding Techniques to Shield Energy
Protecting your energy doesn’t mean isolating yourself; it means learning to stay grounded when surrounded by intense emotions. Here are some practical techniques Highly Sensitive People can use:
The Hand Motion Technique: When someone else’s anxiety feels overwhelming, physically gesture as if you are pushing their energy back. Silently affirm: “That is theirs, not mine.”
The Bubble Technique: Visualize yourself inside a protective bubble where only supportive and healthy energy can pass through.
Breathing Exercises: Deep belly breathing activates the parasympathetic nervous system, helping to calm your body when emotions start to feel overwhelming.
Grounding Through the Senses: Place your feet firmly on the floor, touch a solid object, or engage in a sensory activity like running your hands under cool water to bring yourself back into your own body.
Choosing to Maintain Your Own Vibe
Have you ever been in a great mood, only to suddenly feel drained after encountering someone who is radiating anxiety? As an HSP, your subconscious may tell you that absorbing their emotions is an act of kindness. But true compassion does not require self-sacrifice.
Think of it this way: If you were listening to your favorite song and someone barged in playing music that clashed with yours, would you immediately change your tune to match theirs? Of course not. You have the right to hold onto your own vibe. The same is true for emotional energy.
Maintaining your own mental health means recognizing that just because someone else is experiencing stress does not mean you have to join them in that state. Instead, hold onto your peace and let it be an invitation for others to rise to your level of calm.
The Power of Intentional Emotional Boundaries
Many HSPs carry an unconscious belief that absorbing emotions is an expression of love. But true love and connection are not about taking on someone else’s anxiety; they’re about supporting them while maintaining your own emotional integrity.
Building strong boundaries is an act of self-respect. When you hold onto your own energy, you can show up more fully in your relationships without feeling depleted. You become a source of calm rather than a sponge for stress.
The Long-Term Impact of Protecting Energy
When you start implementing these practices, you may notice an immediate improvement in your mental health. You’ll feel lighter, clearer, and more in control of your emotions. Over time, these changes will become second nature, allowing you to navigate the world without constantly absorbing external stress.
Breaking free from emotional absorption takes time, practice, and self-compassion. But the effort is worth it. By learning to differentiate between your emotions and those of others, setting strong boundaries, and using grounding techniques, you reclaim your emotional well-being.
Your anxiety does not define you—especially when it was never yours to begin with. It’s time to let it go.
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Episode Tags
- ADD 1
- Abuse 14
- Alcohol 3
- Anger 9
- Bullying 5
- Childhood 37
- Codependency 7
- Covid 4
- Crystal Catalina 4
- Depression 15
- Detachment 2
- Disassociation 4
- Emotions 73
- Existentialism 1
- Faith 1
- Family 24
- Fatigue 4
- Focus 3
- Gratitude 11
- Grief 10
- Guilt 2
- Healers 7
- Healing 51
- High Sensation 4
- Hope 1
- Hypervigilance 7
- Introverts 6
- Lonliness 7
- Love 3
- Manifesting 5
- Manipulation 19
- Men 1
- Mindfulness 38
- Money 10
- Music 3
- Nutrition 2
- Overthinking 8
- PTSD 11
- Parenting 12
- People Pleasing 7
- Perfectionism 6
- Pets 4
- Relationships 12
- Resiliency 12
- Sadness 1
- Self Esteem 16
- Self Love 11
- Self Respect 1
- Self-Care 24
- Sex 1
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