by Melody Wright, LMFT
Do you take on the emotions of others? When we have poor emotional boundaries, we may find ourselves feeling angry when others are angry or sad when others are sad. Or, alternatively, we may find that we are unable to feel happy when people we care about are not.
Absorbing the emotions of others can be both a strength and a weakness. It can be a sign that you are an empath, gifted with the extraordinary ability to empathize with nearly anyone -- but it can also become exhausting and frustrating to constantly feel what others are feeling.
Learning to empathize with others is a skill -- as is learning how to set emotional boundaries so that you are not constantly drained by taking on the emotions of others. Like any skill, setting emotional boundaries can be strengthened with practice. Here's how.
How To Spot An Empath
Sometimes, we may be aware that we are taking on the emotions of others. Other times, however, we might be having an intense or distressing emotional experience but be unaware of why we are feeling that way.
So, how do you know that you are an empath, or a person with a natural tendency to empathize with others (and take on others' emotions)? Everybody is, of course, different, but here are some characteristics shared by many, if not all, empaths:
Closeness and intimacy can become overwhelming.
You need rest after spending lots of time with others.
You have a strong sense of intuition.
You strongly dislike crowded places.
You are easily overstimulated in public.
You feel emotionally involved in other people's problems.
You have a hard time emotionally detaching yourself.
You are extremely sensitive to sounds, smells, or sensations.
These traits may be signs that you are an empath, or simply that you have a tendency to absorb other people's emotions. Many of these characteristics involve overwhelm because taking on others' emotions, in addition to our own, can get to be too much.
In fact, that may be one of the primary reasons why you are seeking advice on no longer taking on others' emotions: whether you realize it or not, you might be feeling overwhelmed and looking for relief from those emotions.
Stop Taking On Others' Emotions
Empaths frequently take on the emotions of others. To them, this is second nature, but can result in overwhelm and fatigue. If you do not know that you are taking on other people's emotions, you may not even realize this is why you are feeling that way. That's why the first step toward no longer taking on other people's emotions is to recognize the signs of being an empath.
As we mentioned previously, being an empath can be a powerful strength -- but it can also be incredibly overwhelming and draining. Setting emotional boundaries can help you to stop taking on other people's emotions to such an extent that it becomes exhausting and interferes with your sense of well-being.
Boundaries are firm lines that we draw to prevent others from making us feel emotionally drained or uncomfortable. For an empath, setting boundaries may not be second-nature and may even feel weird or wrong. After all, empaths want to be there for others in whatever way that they can. However, if you do not set emotional boundaries, you will become so drained that you are no longer able to support others the way that you instinctively want to.
The first step toward setting boundaries is to clearly define what your boundaries are. It can be difficult to do this as an empath because you may feel guilty for setting boundaries. Even so, it's important that you don't let guilt get in the way of doing what you need to do to feel your best. While this is easier said than done, you need to be honest with yourself about what boundaries would help you avoid letting others take advantage of your caring nature.
The second step is to clearly communicate your boundaries with others. Once you have identified what will help you detach from the emotions of others -- such as limiting the amount of time you spend listening to other people's problems (i.e. no longer spending hours on the phone with close friends whenever they need you) or saying "no" to helping out so that you do not overextend yourself -- make sure to sit down and have a conversation with whomever your boundary applies to.
When communicating your boundaries, ensure you have the conversation when you and your conversational partner are both calm, not feeling stressed or overwhelmed. Then, firmly but politely state what your boundaries are. While you are not obligated to give a reason for your boundaries, if you feel comfortable doing so, it might help back up your statement, especially if you are talking to someone whom you trust not to react to it poorly.
If you are feeling overwhelmed by being an empath, therapeutic techniques such as grounding and mindfulness can also help you learn to create a healthy distance between your emotions and the emotions of others. Contact Life by Design Therapy today to learn more about how we can help you set stronger emotional boundaries.
