Welcome, empath! Or perhaps you don’t identify with that term but are curious, or know someone who is sensitive. You will definitely benefit from reading this blog about empath fatigue and how to prevent it as well as recover. Even if you’re not particularly empathic, we could all use some support with negative emotions, energetic wellbeing, or mental health.
Empath or highly sensitive person (HSP) refers to a percentage of the population (estimated between 1 and 20 percent) who are extra attuned. They have exceptionally strong intuition, emotions, and energy fields. They feel overwhelmed, drained, or exhausted easily due to this ability to feel and absorb so much from others and the world. Empaths can also sometimes sense unseen or spiritual energies. They may mistake their emotional exhaustion for other diagnoses or symptoms, such as burnout, panic disorder, or chronic fatigue syndrome.
Empath fatigue refers to emotional, mental, physical, and/or spiritual exhaustion as a result of a caring, giving nature or acts. In other words, it is stress related to high empathy.
This type of fatigue is becoming increasingly common today due to constant emotional exposure through relationships, caregiving roles, work environments, and digital media. Prolonged empath fatigue can lead to anxiety or depression symptoms, numbness, resentment, and emotional withdrawal.
There is an irony here, in that the other extreme is also more prevalent these days. What I mean is that narcissism and under-giving or being selfish and manipulative has grown too. In our age of social media and polarized narratives, the psychology of humanity has split in interesting and devastating ways to reflect that.
These are some of the most common signs of empathic fatigue you may notice in yourself or others:
Because empaths are emotional and energetic sponges, they may be more likely to experience adrenal fatigue as well. This taking on of others’ “stuff” can manifest as stress in the body in the form of adrenal symptoms. The adrenals are small endocrine glands located right above your kidneys. They produce and regulate stress hormones like cortisol. Your adrenals can become depleted through empathy fatigue and other stressful experiences. It may turn into PTSD (post traumatic stress disorder) if long term.
Symptoms of adrenal fatigue include exhaustion, body aches, anxiety, trouble thinking clearly, and insomnia. In order to combat these symptoms and heal adrenal fatigue, make sure you:
There are a plethora of contributors to empath fatigue. Most of the time, it builds gradually over time, versus being caused by a single event (although this can certainly happen). Here are some of the possible triggers:
The first step to dealing with fatigue and protecting your energy means learning strong self-care practices, and then doing the ones that resonate with you. They can be internal, i.e., things you do in your mind or heart; or external, things you do with other people or out in the world. Arm yourself with these five tools to stay balanced and centered.
You can detach emotionally without losing your empathy. This is a common misconception for sensitive people, in that they may believe enmeshment is love or care. It is usually due to a combination of learned patterns and inherent enhanced empathy.
When you are enmeshed, you are too codependently attached to others’ lives or wellbeing. Really, they are not your responsibility. Plus, you simply cannot heal or change someone else. Practice taking baby steps away from over-giving and back into self-focus.
Intentionally working alone time or quiet time into your daily and weekly schedule can go far. Empaths and those in the helping professions usually need a way to release and discharge what they have taken on.
Sleep is of course the strongest version of downtime. It is deeply healing and necessary for everyone, and especially so for empaths. Carve out time to rest, without guilt. Naps help too!
Grounding techniques bring us back into the present moment, away from any chaos, emotions, and overthinking. They also engage the parasympathetic nervous system, which allows your body and mind to calm down. In addition, grounding helps you learn to discern internal from external. In other words, separating out what are your own emotions versus the emotions or energy of others.
Great options for grounding include walking barefoot in the grass; walking or running anywhere, even a city street; breathing or meditating while sitting or lying on the floor; focusing on your feet, core, or an energetic cord connecting you down into the center of the earth.
Take time out from emotionally draining environments and people when possible. If it’s your job, you may obviously have limitations. But when you are not working, be sure to do all the steps I’m laying out here. Make self-care a priority.
In some cases, it is healthiest to walk away or end a relationship. Even if it’s a family member, you are not obligated to spend time with or be around toxic or abusive behavior. Value yourself enough to say no.
Develop awareness around your triggers. Does a particular person, environment, or dynamic trigger your fatigue? Reflect on all aspects of your life. Do an audit of sorts, and journal on it if you feel called.
Once you have clarity, the next step is to act. Not easy, I know! If you feel nervous about it, start with a very small step in the right direction. For example, politely decline an invite that you sense will drain you.
Additionally, there are ways to help prevent empath compassion fatigue from occurring in the first place, or from happening again. Here are some tips to get started on that front. These are things you should work with on an ongoing basis rather than as a one-time solution.
You can do it! Your empathic nature is a beautiful gift, and what the world so desperately needs. But you need to learn to prioritize your mental and physical health first so that you remain available to bless people with all that compassion. I’m sending you a big hug from my empath heart to yours!
© Copyright Centered One by Erin, LLC. All rights reserved.
Photos by:
