What is an empath? Benefits, struggles, and 10 signs you are one
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover what it means to be an empath, including the benefits and struggles they face and 10 signs you might be one. Plus, how to be more empathetic.
When you hear the word “empath,” which friend of yours comes to mind? We all have one — they’re often seen as the more sensitive person in the group. Empaths are known to be the first to cry during movies (both happy and sad), share in their friend’s anger, and experience intense bouts of joy and sorrow when there’s good news and bad. Empaths often experience what others are feeling as intensely as if the emotions were their own. Or maybe this is all sounding like your own experience.
Of course, being an empath and being deeply in touch with your emotions can be an incredible gift, but it can present challenges too. While empaths tend to have strong relationships and a natural desire and ability to help others, they may also struggle with setting boundaries and prioritizing their own needs. Does this sound familiar? If so, let’s explore aspects of this personality trait, and what it can mean.
What is an empath?
An empath is someone with an exceptional ability to sense the emotions of those around them. It goes beyond empathy, which involves understanding and sharing another person’s feelings. Instead, empaths experience these emotions on a much deeper level, detecting subtle emotional shifts and understanding unspoken feelings.
Their ability to connect with others' emotions often leads empaths to form deep, meaningful relationships. But, it also means they can be susceptible to emotional fatigue and stress.
10 signs you’re an empath
If you find yourself nodding along to the signs below, you may be considered, or consider yourself, an empath. Having this clear awareness about how you operate in the world can help you find ways to harness your strengths, while equipping you with tools to manage the challenges that come with being deeply intune with the way people around you may feel.
1. You feel other people’s emotions deeply
You often feel others' emotions intensely. This means when someone’s happy, sad, stressed, or angry, you pick up on these feelings instantly and experience them as though they’re your own. This can cause quick shifts in your mood or unexpected exhaustion as you carry the weight of others’ feelings.
💙 Take some space to tune into your own feelings with this 2-minute Emotions Check In.
2. You have a strong intuition
You have a strong gut instinct about people and situations. This helps you make decisions based on feelings rather than just logic and may alert you to any potential threats or safety issues.
💙 Sharpen your sense of Self-Trust in this episode from the Relationship with Self Series with Tamara Levitt.
3. You feel connected to nature and the outdoors
If spending time outdoors helps you recharge, you may be an empath. Empaths may experience a strong connection with the natural world around them and may even prefer to spend an afternoon outdoors on a hike or at the beach over more modern hangout spots.
💙 Bring nature to you with the Soundscape Meditation: California Beachside.
4. You are sensitive to noise and crowds
Loud environments or large gatherings tend to overwhelm you and make you feel anxious or fatigued. You prefer quiet, calm environments where you can relax and focus without the interference of others’ emotions.
💙 Try this meditation to Combat Distraction when you’re feeling overstimulated and overwhelmed.
5. You love animals deeply
You feel a deep bond with animals and are concerned about their wellbeing. It’s likely that you’re comforted by pets and are sensitive to their needs and emotions.
💙 DYK pets can have a big impact on our mental health? Explore the nine ways pets can give us a mental health boost.
6. You prefer to recharge alone
Spending a considerable amount of time with people, even those you care about, exhausts you if you don’t take breaks. Solitude allows you to process your emotions and regain your energy.
💙 Name what you’re feeling and reclaim your energy with Jay Shetty’s Labeling Emotions practice.
7. You have a strong urge to help others
Seeing people in need may overwhelm you in many ways, and you may naturally want to support and help them as much as you can. You’re often a caregiver within your family or confidant within your friend group.
💙 Self-care should be a top priority for care-givers and empaths. Try these 20 practices to help you nourish your own wellbeing so you can continue to care for others..
8. You soak up the emotions around you
If you’ve ever walked into a room and felt weird energy, you’re likely an empath. You absorb the emotions of those around you — even people you don’t know. It can be challenging to distinguish between your own feelings and those of others, which may lead to confusion within your own emotional wellbeing.
💙 Take back control by Reclaiming Emotions when you’re overcome by others’ feelings.
9. You express yourself through creativity
Empaths gravitate toward creative pursuits, like writing, painting, or playing music. It’s a way for them to process their emotions in a tangible way that may often resonate with others who experience what they create. This could result in a boost in mood overall.
💙 Press play on The Rainy Lofi Sessions playlist to add some background music to your creative hobby of choice.
10. You can sense when people are hurting
Empaths often know when someone is hurting, even if the person hurting isn’t showing it outwardly. Empaths simply have a sense for when something is wrong — and it can be a challenge for them to move on without knowing what happened, because of their need to comfort and console.
💙 Learn how to balance the delicate art of Holding Space for those we care about while also respecting their boundaries (and our own).
What are the benefits (and struggles) of being an empath?
Being an empath comes with its own set of advantages and challenges. From excelling at understanding other people’s feelings and being a go-to source of comfort while also establishing and maintaining boundaries, navigating life as an empath can make you feel like a work in progress — and that’s totally okay.
5 benefits of being an empath
1. Heightened creativity: Being a person who feels deeply can inspire works of art, music, or writing that express complex emotions and thoughts.
2. Strong interpersonal relationships: Understanding and sharing the feelings of others can make empaths excellent friends, partners, and family members.
3. Natural ability to help and heal: Sensing when someone is in need can make empaths natural caregivers, counselors, and confidants.
4. Enhanced intuition: Having gut feelings about people and situations can help an empath make positive decisions, avoid potential problems, and navigate complex social dynamics.
5. Deep connection to nature and animals: Bonding with nature allows empaths to stay balanced and connected to what brings them peace.
5 struggles of being an empath
1. Emotional overwhelm: Constantly feeling others' emotions can be exhausting and lead to emotional overload and stress.
2. Difficulty setting boundaries: Empaths who struggle to say no can experience burnout and self-neglect.
3. Susceptibility to stress and burnout: A constant influx of emotions can take a toll on empaths’ mental and physical health.
4. Sensitivity to negative environments: Crowded places, loud noises, and stressful situations are often overwhelming for empaths.
5. Difficulty distinguishing between their own emotions and others': Struggling to identify the source of their emotions can be confusing and upsetting.
5 self-care strategies for empaths
If you’re an empath, you know that heightened sensitivity to others emotions can take a toll. It's important to protect your emotional wellbeing with a few practical self-care strategies.
1. Set boundaries for yourself
Empaths can easily become overwhelmed by others' emotions, so set limits that help you manage your interactions and energy levels. Understand what situations and interactions drain you the most, and set clear boundaries to avoid overextending yourself. Practice saying no to requests or invitations that may deplete your energy. If boundaries are not your strong suit (you’re not alone), let these nine tips for setting healthy boundaries be your guide.
2. Try regular meditation
Meditation can help you stay grounded and balanced despite the emotional turbulence you might experience. Dedicate a specific time each day for meditation, and look up guided meditations specifically designed for grounding and emotional release. Try simple breathing exercises to help calm your mind and bring your attention back to the present moment, and visualize a protective barrier around you that shields you from absorbing others' emotions.
3. Create calming spaces at home or at work
Create a peaceful environment at home or work to help you feel more relaxed and rejuvenated. Decorate with soft, soothing colors like blues, greens, and neutrals, and add plants and flowers to bring a sense of tranquility. Use calming scents like lavender, chamomile, or sandalwood to enhance relaxation and help you unwind.
4. Spend time with supportive people
Prioritize positive people who support you and respect your need for boundaries. Minimize the time you spend with people or in places that tire you, overwhelm you, or feel toxic.
5. Choose activities that ground you
Reconnect with the present moment and your own body to stay centered and release negative feelings. Spend time outdoors hiking, gardening, or sitting in a park to feel nature’s grounding effect. Combine yoga and physical movement with mindfulness, helping balance your body and mind, or try painting, drawing, and writing to help you process and release emotions. Let these 18 grounding techniques help you come back to center when you feel off balance.
How to be more empathetic in 5 simple steps
If you’re not an empath, you can still cultivate empathy to improve your connections with others and deepen your relationships.
1. Practice active listening
Practicing fully concentrating on what the other person is saying to remain present in the conversation is an easy way to sharpen your empathy skills.
Give the speaker your undivided attention by putting away distractions like your phone. Show your listening by maintaining eye contact, nodding along, or offering verbal acknowledgments like "I see" or "I understand."
Let the speaker finish their thoughts before responding and then paraphrase what they said to show you understand and are on the same page.
💙 Practice the art of mindful Listening during this session from the Relationship with Others series.
2. Explore mindfulness practices
Stay present and aware of your own emotions, and pay attention to the present moment without judgment. When you’re not caught up in your thoughts, you can focus on other people.
Short mindfulness practices like spending a few minutes each day focusing on your breath and observing your thoughts and feelings can be helpful. Taking deep, slow breaths, paying attention to the air entering and leaving your body can also help you become even more connected to the world around you.
💙 Pause to Breathe in this short meditation to help you boost your mindfulness skills.
3. Engage in compassionate communication
Speak and listen with kindness to help build stronger connections and resolve conflicts. Express your feelings and needs without blaming others. For example, try saying "I feel upset when," instead of saying, “You make me feel upset.”
It’s also important to acknowledge the other person's feelings and show you understand their perspective by saying something like, "I can see why you’re feeling frustrated."
Try to use polite and respectful language, even during difficult discussions. And finally, listen more than you speak: Give the other person space to share thoughts and feelings without interruption.
💙 Hold space for practicing Kind Communication in your relationships with guidance from Tamara Levitt.
4. Seek perspectives other than your own
Learn about different cultures, experiences, and viewpoints to broaden your understanding so you can be more empathetic.
Reading books by authors from different backgrounds or those that explore different cultures and experiences can help you gain insight and empathy. Even watching fact-based documentaries, or attending cultural events can help expose you to different traditions and cultures.
You might also consider talking with people who have different viewpoints, and listen to their stories without judgment.
💙 A “beginners' mind” can help you open up to different perspectives with a clear and fresh viewpoint. Explore seven ways to cultivate this mindset in your life.
5. Reflect on your experiences and be open to growth
Take time to think about your interactions to help you become more empathetic.
Journaling is a great way to reflect. Try writing about your daily interactions and your feelings, or reflecting on what went well and what didn’t.
After conversations with others, you might consider how you listened and responded, or observe moments where you might have been more empathetic.
💙 Check out True Reflections to explore how to see (and understand) yourself more clearly.
What is an empath FAQs
How can empaths protect themselves from emotional overload?
Empaths can protect themselves from emotional overload by setting clear boundaries, practicing regular self-care, and participating in grounding activities. Prioritize your own needs and recognize when you need to step back and recharge with regular self-care activities such as meditation, exercise, hobbies, and spending time in nature.
What are some career paths that are well-suited for empaths?
Empaths thrive in careers that allow them to use their sensitivity and compassion to help others.
Counseling and therapy: Providing emotional support and guidance to others
Nursing and healthcare: Giving comfort and care to patients
Teaching: Creating supportive and understanding learning environments for students
Animal care: Connecting with and caring for pets and wildlife
Creative arts: Channeling emotions into creative pursuits like writing, art, music, and acting
Social work: Helping people and communities in need
Can someone learn to become an empath, or is it an innate trait?
Although being an empath is often considered an innate trait, anyone can learn to be more empathetic through active listening, seeking to understand others' perspectives, and communicating compassionately.
How can empaths improve their ability to set boundaries?
Empaths can improve their ability to set boundaries by learning to prioritize their own needs and practicing assertiveness.
To set effective boundaries, it’s helpful to identify your limits and recognize situations and interactions that drain your energy. Clearly communicating your boundaries to others in a respectful and assertive manner is important. Practice saying no to requests and invitations that you know will overwhelm you, and remember that it’s okay to put your own needs first.
Working with a therapist or coach can provide strategies for setting and maintaining boundaries, and reflecting on your experiences after interactions can help identify any adjustments needed.
Are there any specific mindfulness practices that are particularly beneficial for empaths?
Certain mindfulness practices can be particularly beneficial to help empaths stay centered and manage their emotional energy.
Mindful breathing: Focus on your breath, taking slow, deep inhales and exhales to bring your attention to the present and calm your mind.
Body scans: Start from your toes and move up to your head, noticing any sensations or tension. This can help you stay connected to your physical self.
Grounding exercises: Try walking barefoot on grass, touching a tree, or holding a grounding object like a stone or a fidget spinner.
Meditation: Practice regular meditation to develop greater self-awareness and emotional regulation. Try guided meditations specifically designed for empaths.
Visualization techniques: Imagine a protective barrier that shields you from absorbing others' emotions. This can help you feel more secure and less overwhelmed.
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