Have you ever walked into a room and immediately felt the weight of someone else’s mood? 

Maybe you were feeling fine before a conversation, but afterward, you felt exhausted, anxious, or overwhelmed. If this sounds familiar, you might be an “empath” or a “highly sensitive person.” 

An empath or a highly sensitive person (HSP for short) is someone who deeply absorbs and feels the emotions of others. 

Think of it like this:

All humans, well except psychopaths, are capable of feeling some degree of empathy. Our empathy makes us relatable, reliable, caring, supportive, and a great friend, partners, and co-workers.

While being an empath can be a beautiful gift, it also comes with challenges. 

Without the right tools, absorbing too much emotional energy can lead to burnout, anxiety, and emotional exhaustion. (gross, right?)

The good news? 

You don’t have to feel like a sponge for everyone else’s emotions. You can learn how to protect your energy and create emotional balance.

Heres how…

1. Limit Your Exposure to Draining Environments

The first and most straightforward way to protect your energy is to reduce exposure to people or situations that consistently leave you feeling drained. However, when it comes to family, friends, or workplace environments, this isn’t always an option.

Practical Ways to Limit Exposure:

✅ Take intentional breaks – Step outside, put in your headphones, or take a bathroom break if a conversation is too intense.
✅ Schedule alone time – Prioritize moments of solitude throughout the day, especially after social interactions.
✅ Reduce digital energy drains – Social media can be just as emotionally draining as in-person interactions. Limit exposure to negative news or toxic online spaces.
✅ Use environmental cues – If certain places (like an office or home setting) feel heavy, introduce grounding elements such as plants, candles, crystals, or calming music to shift the energy.

⏩ Journaling Prompt: Think of three people or situations that leave you emotionally drained. How can you limit your exposure while maintaining your boundaries?

2. Set Strong Boundaries Without Guilt

Boundaries are one of the most important tools for empaths. They help you separate your emotions from others’ emotions and give you the power to choose how much energy you give.

How to Set Boundaries Without Feeling Mean:

✔️ Use “I” statements – Instead of saying, “You always bring me down,” try, “I need to protect my energy, so I can’t engage in this conversation right now.”
✔️ Be direct but kind – You don’t need to over-explain why you’re setting a boundary. A simple, “I need some space right now,” is enough.
✔️ Create energetic boundaries – Before engaging in a draining interaction, visualize a protective bubble around yourself, shielding you from absorbing unwanted energy.

⏩ Want to feel more confident about setting boundaries?

Check out my article on how to be happy according to positive psychology!

3. Cleanse Your Energy After Social Interactions

Even with strong boundaries, empaths can still pick up on lingering emotional energy. That’s why regularly cleansing your energy is so important.

Simple Energy Cleansing Practices for Empaths:

🌀 Movement & Exercise – Shake off excess energy with dance, yoga, or a short walk. Physical movement helps release emotions stuck in the body.
💨 Breathwork – Try the 4-7-8 breathing technique: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This resets your nervous system.
🌊 Water Therapy – Taking a shower or washing your hands with intention can symbolically and physically cleanse negative energy. Imagine the water washing away all emotions that aren’t yours.
🔥 Burning Sage or Palo Santo – If you resonate with spiritual practices, using sage or essential oils like lavender can help purify your space.

⏩ Journaling Prompt: Reflect on your last emotionally draining interaction. What steps can you take next time to cleanse your energy more effectively?

4. Release Other People’s Energy

Even with all the right practices, empaths still pick up some energy that isn’t theirs. That’s why the final step is learning how to let go of emotions that don’t belong to you.

Techniques for Releasing Emotional Energy:

🌙 The Cord-Cutting Visualization – Close your eyes and imagine a string connecting you to another person whose energy is draining you. Now, picture yourself cutting the cord and reclaiming your energy.
📜 Write & Burn Exercise – Write down emotions that feel heavy or overwhelming. Then, safely burn the paper (or rip it up) as a way of releasing them.
🌿 Grounding Techniques – Stand barefoot on the earth, hug a tree, or simply place your hands on your heart and say, “This energy is not mine. I release it.”

⏩ Journaling Prompt: What emotional energy have I been holding onto that does not belong to me? How can I release it today?

Final Thoughts

Being an empath is a gift, but without the right tools, it can feel like a burden. By practicing energy protection, setting boundaries, cleansing negative energy, and strengthening your emotional resilience, you can thrive as an empath rather than feeling constantly drained.

Your Next Steps:

📌 Read: How to Be Happy According to Positive Psychology
📌 Explore More Journaling Resources

💬 Do you have a personal energy protection ritual? Share it in the comments below—I’d love to hear what works for you!