When Empathy Overloads: Healing from Other People's Anxiety

When Their Storm Triggers Mine: Navigating Acquired Anxiety

We've all been there. Someone starts sharing their struggles, their worries, their life's anxieties, and suddenly, you're right there with them—feeling something familiar. It's not just the empathy; it's an anxiety trigger, a reflection, or it even feels like you've been catching their distress.

Why This Happens

It's a mix of deep empathy, vicarious trauma, and your own anxiety's "smoke alarm" going off, even when there's no fire. You might absorb their fear, begin to feel responsible, or start worrying about their future, maybe even, projecting it onto your own life. 

Your Self-Care Toolkit

Grounding in the Moment: Your nervous system is hijacked. Deep breathing and the 5-4-3-2-1 grounding technique are your instant reset buttons. Bring yourself back to the present by doing something mindfully like emersing yourself in the breath.

Create Distance (Gracefully): They are sharing how they feel. You don't have to absorb everything. Excuse yourself for a minute to breathe or get a glass of water.

Process, Don't Dwell: Journaling helps untangle their fears from your own. Ask: "Is this my worry, or theirs?". Establish awareness that they may be triggering you in some way, thus, the anxiety you feel.

Physical Release: Anxiety is energy. Exercise, movement, a walk, or even stretching helps burn it off and helps to refocus your mind on something else to restore your own peace.

Boundaries are Love: Protecting your peace isn't selfish. It's essential. You can be a good listener and also, a good self-care practitioner. 

Building Your Inner Sanctuary

Think of your well-being as a garden you are assigned to oversee. Over time, you need daily watering and nurturing (sleep, good food, movement) to keep it strong. When someone else's anxiety comes to visit, you'll have built the strength and the resilience to offer a cup of tea without letting it overwhelm you.