EMPATHETIC
Low-Energy Agreeable
EMPATHETIC
Journal Prompts for when you’re feeling empathetic…
Journaling when you’re feeling empathetic allows you to process your emotions and gain clarity about your experiences, helping you navigate the intensity of your feelings without becoming overwhelmed. It also fosters self-awareness and encourages you to reflect on how you can support others while maintaining your own emotional health.
Where do you feel this feeling in your body? How does it show up physically for you?
How do you talk to yourself when you’re feeling empathetic? Is this different than when you are not experiencing this feeling?
Write about a recent experience where you felt empathy for someone. What was their situation, and how did you respond?
Describe a time when someone expressed empathy toward you. How did it impact you, and what did you learn about the importance of empathy?
Reflect on three ways you can show more empathy in your personal or professional life. How can these actions enhance your relationships?
Think of a situation where you struggled to feel empathy. What factors made it challenging, and how might you approach it differently next time?
What specific situation or person is evoking my empathetic feelings?
How can I honor my empathy while also taking care of my own emotional well-being?
In what ways can I translate my feelings of empathy into positive actions or support for others?
What boundaries do I need to set to ensure my empathetic feelings do not lead to burnout?
For professional success …
Establish Emotional Boundaries
Why It Works: Establishing emotional boundaries helps you manage the intensity of your empathetic feelings in a professional setting, preventing burnout and allowing you to engage meaningfully without becoming overwhelmed. This strategy empowers you to maintain your emotional health while providing support to others.
How to Implement: Identify specific situations where you often feel overwhelmed by empathy, such as supporting a colleague in distress. Create boundaries around your emotional availability by setting limits on how much time you spend in these conversations and ensuring you allocate time for self-care afterward. Communicate these boundaries to your team, emphasizing that while you care and want to support, it’s essential for you to maintain your own emotional balance to be effective.
To fuel personal growth and success …
Practice Self-Compassion: Practicing self-compassion allows you to acknowledge your empathetic feelings without judgment, reducing self-criticism and promoting emotional resilience. By treating yourself with the same kindness you would offer a friend, you create a supportive inner dialogue that nurtures your well-being.
How to Implement: When you notice feelings of empathy arising, take a moment to pause and check in with yourself. Acknowledge your feelings and remind yourself that it’s okay to feel deeply. You might say to yourself, “It’s natural to feel this way; I deserve kindness just as much as others do.” Consider writing down affirmations or thoughts that promote self-kindness and reflect on your experiences in a journal to reinforce this compassionate mindset.Discover the benefits of self-compassion and try this 5-minute self-compassion practice.
Breathing Exercises…
4-7-8 Breathing
The 4-7-8 breathing technique helps calm the nervous system, reducing feelings of overwhelm and anxiety that can accompany empathy. By focusing on your breath, you create a moment of pause that allows you to process your emotions and ground yourself in the present moment. This practice promotes relaxation and emotional balance, enabling you to engage empathetically without losing sight of your own emotional needs.
How to Implement:
Find a Comfortable Position: Sit or lie down in a quiet place where you won’t be disturbed. Close your eyes if you feel comfortable doing so.
Inhale: Take a deep breath in through your nose for a count of 4. Focus on filling your lungs completely, feeling your abdomen rise.
Hold: Hold your breath for a count of 7. During this pause, allow your body to relax and acknowledge any sympathetic feelings without judgment.
Exhale: Slowly exhale through your mouth for a count of 8, making a whooshing sound as you breathe out. Visualize releasing the tension and emotions associated with your sympathy.
Repeat: Continue this cycle for 4 to 6 breaths, or until you feel more centered and calm.