If you’re an empathetic and sensitive person, chances are, you take on other people’s emotions.
Maybe you feel drained after spending time with certain people, or you absorb people’s stress, sadness, and frustration as your own, even when it has nothing to do with you. Obviously, empathy and sensitivity are great qualities to have, but not when it means you’re always carrying around other people’s emotional weight. That just leaves you feeling exhausted, overwhelmed, and struggling to find space for your own feelings. It’s important to protect your energy, not by shutting people out, but by separating what’s yours from what isn’t. Here’s how to do exactly that so you can start feeling a bit lighter.
1. Recognise when it’s happening.
The first step to protecting your emotional energy is realising when you’re absorbing emotions that aren’t yours. If your mood suddenly changes after talking to someone or being in a certain environment, take a moment to check in with yourself. Ask yourself: Was I feeling like this before? If the answer is no, you’ve likely picked up on someone else’s emotions. Becoming aware of this pattern helps you take back control instead of unknowingly carrying other people’s stress.
2. Set clear emotional boundaries — and stick to them.
People who absorb emotions easily often have weak emotional boundaries. They feel responsible for fixing other people’s problems or struggle to separate their feelings from those around them. Setting boundaries doesn’t mean you don’t care; it just means you’re not letting other people’s emotions dictate how you feel. Remind yourself that you can support someone without taking on their pain as your own.
3. Limit the time you spend with emotionally draining people.
Some people constantly offload their stress, negativity, or problems onto other people without considering the emotional toll. If you often feel drained after seeing certain people, it might be time to limit your exposure. You don’t have to cut them off completely, but creating some distance or choosing when and how often you engage can help you protect your energy. It’s okay to put yourself first and look after your own mental health.
4. Practise emotional detachment techniques.
Emotional detachment doesn’t make you cold or distant, in this instance; it’s about learning how to separate yourself from emotions that don’t belong to you. Techniques like deep breathing, visualising a protective shield, or silently repeating “this is not mine to carry” can help you let go of emotions that aren’t yours. By actively reminding yourself that you don’t have to absorb what’s around you, you create an internal boundary that keeps your emotions from getting tangled up with someone else’s.
5. Ground yourself regularly.
When you feel overwhelmed by other people’s emotions, grounding techniques can bring you back to your own energy. Simple practices like stepping outside, feeling your feet on the ground, or even focusing on your breath can help you reconnect with yourself. Not only that, but things like meditation, walking in nature, or holding something solid (like a rock or a warm cup of tea) can also remind you that you are separate from the emotional chaos around you.
6. Avoid taking on the “fixer” role.
People who absorb emotions often have a strong urge to fix things for other people. While helping is kind, it’s not your job to solve everyone’s problems. Instead of automatically trying to “fix” or rescue people from their emotions, practise listening without taking responsibility. Offer support, but remind yourself that their feelings — and their solutions — belong to them. Half the time, all people really want anyway is to be heard.
7. Learn to say no without feeling guilty about it.
If you struggle to say no, you might find yourself constantly taking on emotional burdens you don’t have the capacity to handle. Whether it’s a friend venting for hours or a coworker unloading their stress onto you, saying no when you need to is crucial. You don’t have to be rude, just firm. A simple “I can’t talk about this right now” or “I need to take care of myself today” is enough. Your energy matters too.
8. Reduce your exposure to negative content.
It’s not just in-person interactions that can drain you — consuming too much negative news, social media drama, or emotionally heavy content can also weigh you down. If you find yourself feeling anxious, sad, or exhausted after scrolling through your phone, it might be time to take a break. Being informed is important, but constantly exposing yourself to negativity isn’t. Set limits on how much time you spend on social media or watching the news, and balance it with things that uplift and energise you.
9. Protect your energy in crowded spaces.
If you’re sensitive to emotions, places like busy offices, shopping centres, or public transport can feel overwhelming. Crowds come with a mix of emotions, and if you’re not careful, you can end up carrying stress, frustration, or tension that has nothing to do with you.
To avoid absorbing everything around you, try listening to music, wearing sunglasses, or imagining a protective bubble around yourself when in crowded spaces. Small tricks like this can make a big difference in keeping your energy separate.
10. Surround yourself with emotionally balanced people
The people you spend time with impact your emotional state. If you’re constantly surrounded by negativity, it’s only natural that some of it will rub off on you. Spend time with people who are emotionally stable, uplifting, and capable of managing their own emotions. Being around people who take responsibility for their feelings helps you maintain your own balance instead of constantly absorbing other people’s stress.
11. Create an emotional off-switch.
One of the best ways to stop absorbing emotions is to develop a ritual for shutting them off when needed. This could be something as simple as washing your hands after an emotionally heavy conversation or taking five minutes to decompress alone. Having a clear signal that separates you from other people’s emotions helps you reset. It’s a way to tell yourself, “That conversation is over, and I don’t need to carry it with me.”
12. Strengthen your self-awareness.
The more in tune you are with your own emotions, the easier it is to tell when you’re picking up someone else’s. Regularly checking in with yourself through journaling, meditation, or even just asking, “How do I actually feel right now?” can help you identify when you’ve taken on emotions that don’t belong to you.
Developing a strong sense of self-awareness makes it easier to stay grounded in your own emotions rather than becoming entangled in everyone else’s.
13. Make your mental and emotional health a real priority.
At the end of the day, protecting your energy means taking care of yourself first. If you’re constantly absorbing other people’s emotions, it’s a sign that you need to focus more on your own mental and emotional health.
Make time for things that make you happy, recharge your energy, and keep you feeling balanced. Whether it’s exercising, reading, creative hobbies, or simply spending time alone, prioritising yourself helps you stay emotionally strong and less affected by external influences.
