What is an empath? Empaths are people who don’t just notice how others are feeling, they feel those emotions as if they were their own. If someone around you is sad, anxious, or even excited, you might start feeling that way too without knowing why.
Sound familiar?
This goes beyond being “highly sensitive.” Empaths are intuitive feelers. You might know someone’s upset before they say a single word, or feel a sudden shift in mood the second you walk into a room.
How to Know If You’re an Empath
Here are a few telltale signs:
- You absorb other people’s emotions, even when no one says anything.
- You feel heavy, anxious, or off, only to later realize it wasn’t yours.
- Crowded spaces or emotionally charged environments drain you.
- You often need alone time to reset and recharge.
- Intuitive to others’ emotions
- Feelings sometimes don’t connect to self
For many empaths, it can be hard to figure out where your emotions end and someone else’s begin.
Let me tell you a quick story…
A Real-Life Empath Moment
A while ago, I kept having this persistent, nagging anxiety about work. The weird thing was, nothing was actually wrong with my job. I kept feeling like something urgent needed to be done or fixed, but I couldn’t figure out what it was.
Two days later, I stepped outside and ran into my neighbor. She immediately started talking about how stressed she was at work and described exactly what I had been feeling.
It clicked.
I had been picking up her energy the whole time. I was tuning into her emotional experience like a radio, with no words ever spoken.
This is the empath experience in action.
Empath Overwhelm and Energy Overload
If you’re an empath, you’ve probably felt completely overwhelmed for “no reason.” But that reason might be energetic. You’re carrying emotions that were never yours to begin with.
That’s why grounding is your new best friend.
Grounding helps you clear out what’s not yours and come back to center.
It creates space in your body and energy field so you’re not holding onto someone else’s stress, grief, or anxiety.
Here are some of my favorite ways to ground:
- Get your bare feet on the earth.
- Do a simple breathwork routine or energy-clearing meditation.
- Take an intentional salt bath (not just a soak, be intentional about releasing energy that isn’t yours).
Boundaries for Empaths (Yes, You Need Them)
Empathic people often struggle with saying no or setting limits, but boundaries aren’t walls, they’re filters. They allow in love, connection, and compassion without letting in chaos or emotional debris.
How to set boundaries as an empath:
Practice Saying “No” Without Overexplaining
Learning to say no is one of the most powerful things you can do as an empath. It’s not mean, it’s not selfish, it’s a deep act of love for yourself and for others. When you say no from a place of groundedness and kindness, you teach people how to respect your energy.
You don’t owe anyone a long explanation. A simple “No, thank you” is more than enough.
💡 Remember: you’re not rejecting the person, you’re honoring your energy.
Visualize Your Energy Bubble
Before you step into a crowded room, busy store, or emotionally charged space, take a moment to center yourself. Imagine a protective bubble of light around you, whatever color feels safe and strong.
This simple visualization helps prevent other people’s emotions from sticking to you. It’s an energetic shield that keeps you grounded, clear, and in your own frequency.
Ask Yourself: “Is This Mine to Carry?”
This question is everything for empaths.
Make it a daily habit especially when you start feeling “off” for no reason. When you pause and ask this, you begin to recognize what’s actually yours and what’s not.
Emotional clarity is a game changer. You’ll start to notice just how much energy you’ve been holding that doesn’t belong to you.
Limit Time With Draining People Without Guilt
Read that again: without guilt.
Empaths often attract people who need support. But just because someone is struggling doesn’t mean you’re responsible for carrying their weight. Most draining people don’t mean to be, they just don’t realize how much they take.
That’s why boundaries are essential.
Your energy is sacred. You’re allowed to protect it. And you don’t need to feel bad for doing what’s necessary for your wellbeing. The more you honor your energy, the more you can show up fully with love and presence, when it truly matters.
Boundaries don’t disconnect you, they help you stay connected to yourself.
Being an empath is a beautiful way of being. You have a heart that feels deeply, a soul that senses truth, and a gift that can bring healing to others. But in order to thrive, you must learn to care for yourself first.
You’re not here to carry everyone. You’re here to shine your light and that requires a full, grounded, and protected version of you.
Mantra:
“I release what isn’t mine. I return to my center. I am grounded, protected, and free.”
Journal Prompt:
What emotions have I been carrying lately that might not be mine?
What does my body feel like when I’m fully grounded in my energy?