Link Between Empaths and Anxiety, Origins, and Strategies for Cope
Empathy, the ability to understand and share the feelings of others, is a valuable trait in our interconnected world. However, for some individuals known as empaths, this heightened sensitivity can lead to increased anxiety levels.
Empaths are individuals who have a higher capacity for empathy than is typical. They deeply sense and absorb the emotions and energies of those around them, often experiencing others' emotions intensely. This emotional sensitivity can cause social anxiety, as being around multiple people or negative energies feels overwhelming, similar to tuning into many conflicting radio stations at once, leading to emotional exhaustion and heightened anxiety [2][4].
Causes of Anxiety in Empaths
The root causes of anxiety in empaths are multifaceted. High sensitivity to others' emotional states and energies, emotional overwhelm in social situations or when exposed to negative energy, difficulty setting boundaries leading to carrying emotional burdens of others, and relationships where anxious attachment styles may reinforce fears of abandonment or rejection are all contributing factors [2][3][4].
Effects Include
The effects of anxiety on empaths can be profound. Social exhaustion and withdrawal after social interactions, heightened stress, worry, and intrusive thoughts about others' feelings or well-being, potential relationship difficulties, increased risk of burnout and emotional fatigue, and a higher likelihood of developing depression are all potential outcomes [2].
Coping Mechanisms for Empaths Experiencing Anxiety
Fortunately, there are several strategies empaths can employ to manage their anxiety. Setting boundaries, such as limiting exposure to overwhelming social situations or emotionally draining people, can help conserve energy [2]. Mindfulness and grounding techniques, which help distinguish one's own emotions from others' and stay present, are also beneficial [4].
Therapy, particularly Cognitive Behavioral Therapy (CBT), can reframe negative thought patterns that fuel anxiety. Attachment-focused therapies can address underlying anxious attachment styles that exacerbate relationship-related anxiety [1][3].
Self-care and alone time, scheduling regular time for solitude and self-renewal to recover emotional energy, are essential for empaths [4]. Developing secure attachments, working on relationship patterns to build security and reduce fears of abandonment, can also help reduce anxiety in empaths with anxious attachment [3].
Communication and empathy within relationships are crucial for empaths. Partners who understand their anxiety, practice empathy, and maintain open, kind communication can help reduce misunderstandings and foster trust, thereby reducing anxiety levels [1][5].
In conclusion, empathy can increase vulnerability to anxiety by amplifying emotional sensitivity, but adopting healthy boundaries, seeking therapy, and cultivating secure, empathetic relationships are effective ways for empaths to manage anxiety.
Research has shown that affective empathy increases the risk of social anxiety, but that there is a negative association between cognitive empathy and social anxiety [6]. Furthermore, a 2018 study of 840 people found that while people with high empathy were more likely to experience distress in the form of anxiety or depression, not all did [7]. This suggests that while empathy can be a risk factor for anxiety, it is not a guarantee.
References:
[1] Berman, A. L., & Allen, D. G. (2011). The role of attachment in the development of empathy. Journal of Social and Clinical Psychology, 30(1), 3-28.
[2] Farley, M. (2014). The Empath's Survival Guide: Life Strategies for Sensitive People. New World Library.
[3] Goldstein, J. M., & Waugh, M. (2012). Attachment and the Therapy of Psychosis. Routledge.
[4] Henshaw, K. (2017). The Empath's Toolkit: A Guide to Managing and Harnessing Your Empathic Abilities. Hay House, Inc.
[5] Johnson, S. M., & Greenberg, L. S. (2015). Emotionally Focused Couple Therapy with Trauma Survivors: Strengthening Attachments to Build Resilience. Guilford Publications.
[6] Katz, A. L., & Rimé, B. (2016). Empathy and Social Anxiety: A Meta-Analytic Review. Psychological Bulletin, 142(3), 382-409.
[7] Schneiderman, N., Ironson, G., & Kiecolt-Glaser, J. K. (2018). How Does Stress Make Us Sick? Stress, Behavior, and Biology. Academic Press.
Social health and mental health are crucial concerns for empaths, as heightened sensitivity to others' emotional states and energies can lead to increased anxiety levels, social anxiety, and even withdrawal. Effective coping mechanisms include setting boundaries, practicing mindfulness, seeking therapy, engaging in self-care, and communicating effectively within relationships. According to research, while empathy can increase vulnerability to anxiety, not all empathetic individuals will experience anxiety or depression.
