In our culture, women have been given the role of the nurturer. Caring for others, taking everyone else’s needs into account before their own, and going above and beyond in the name of love. Indian women are expected to care for the house, their spouses, their children while simultaneously juggling their own careers and other responsibilities.
These expectations of our society are exhausting enough on their own, but if you’re a highly sensitive person (HSP), or an empath, you can experience a total emotional exhaustion. This is where emotional exhaustion and empathy burnout comes in, which can take a toll on you not just mentally but also physically at times. But what is empathy burnout? How do you know you are experiencing it? And most importantly, how to deal with empathy burnout? If you are wondering all this, then we have got the answers right here.
Who is an Empath?
Empaths are people with a heightened sense of feeling when it comes to emotional, physical and social situations. They tend to experience everything a little more deeply and can easily be overwhelmed if they are constantly exposed to something that could trigger them. Psychologist Dr. Elaine Aron, who coined the term ‘HSP’ in the 1990s, states that this is not a disorder at all. She and her colleagues define it as a personality trait that’s found in 15-20% of the population.
But it’s not limited to only the negative effects. Empaths are also often really moved by art, music, or movies, and often can analyze details more thoroughly than others, making them incredibly insightful. For me, being an empath means that a particularly disturbing news might stay with me for days on end, but also that listening to my favorite song can make me feel like I’m ‘immersed’ in it. But if us empaths do not pay attention to our own limits, we can find ourselves burning out.
What is an Empathy Burnout?
‘Empathy burnout’, or compassion fatigue, is when you feel drained and emotionally detached after caring for others too much without thinking of your own well being. While your regular burnout is caused by prolonged stress and overworking, leading to a dip in productivity and a loss of motivation, empathy burnout affects you differently.
What are the signs of Empathy Burnout?
Some signs that you might be experiencing empathy burnout are:
1. Feeling numb towards what others might be feeling.
2. Irritability in situations where you previously had more patience.
3. Needing to be alone for longer periods of time.
4. Finding it hard to feel compassion or connect with what someone else is feeling.
5. Even physical symptoms like headaches, and changes in your sleep cycle.
So, what do you need to do if you’re experiencing an ‘Empathy Burnout’?
If you’ve been feeling any of these symptoms, here are 5 tips that might help you heal your empathy burnout, or prevent it altogether.
1. Figure out your triggers to create your boundaries
Identifying situations, or people, that drain you more than others can be the first step to creating a better environment for yourself. Once you figure this out, you can create a mental note that you need to avoid them as much as possible. This might mean spending less time reading the news, not going to that office party, and even maintaining a distance from a family member.
2. Know when it is not your own feelings
Empaths can often ‘absorb’ emotions of other people and experience them as if it were their own. Taking some time to think if what you’re feeling is your own emotion, or something that you might’ve taken on from others will help you detach and prevent you from being overwhelmed.
3. Release the extra burden:
If you cannot avoid situations where you find yourself overwhelmed, practicing techniques that help in dealing with it might be useful. Journaling or meditating can help you release the overwhelming emotions. Even spending time in nature can be a great activity that helps you in grounding yourself. Practicing Emotional Freedom Tapping (EFT) where you affirm while tapping specific acupoints like your inner eyebrows which helps release hurt. Even speaking to a mental health professional or a therapist can be also useful.
4. Spend some alone time:
The most plausible solution to being overwhelmed is removing yourself from that situation. Empaths often find comfort in being alone so they can process their emotions and recharge their batteries. And what better way to feel fresh than distracting yourself by spending time doing things that you enjoy like reading a good book, or watching your favorite series.
5. Form a support system
If there are people that drain your energy, there are also people who help you feel light and refreshed. Creating a circle of friends or close family members who understand your sensitivity and can help you feel relaxed can be one of the most helpful activities out there. Here, instead of absorbing someone’s stress and anxiety, you absorb their calmness.
Empathy might seem like something that only makes your life hard, but it can be quite the gift. Just don’t let yourself get caught up in the guilt of not being able to always be the one who gives, no matter what the society expects from women. It’s absolutely okay to put yourself first while also caring for the people most important to you. All you need is a little extra effort to keep yourself safe from any burnouts, and show yourself the same care you do for others.
Also Read: Is it Time to Let Go? Signs of a one-sided friendship and how to deal with it
Also Read: Guide to finding perfect intimate massagers made by homegrown women-led brands