Life as an Empath can feel like walking through the world with no emotional filter. We’re always picking up energy—whether it’s from people, places, or even digital spaces—and sometimes, it just becomes too much.
This emotional “overload” isn’t just about being a little tired or moody. It can hit hard, and when it does, it can leave us feeling scattered, anxious, or like we’re not even in our own skin. Over the years, I’ve learned some simple but powerful ways to manage it—and today I wanted to share them with you.
What Emotional Overload Feels Like (and Where It Comes From)
Let’s start with what I mean by “emotional overload.” It can come from many places:
- Being around people who are stressed, angry, or anxious
- Absorbing negative energy from global events or collective moods
- Spending too much time online or in front of screens
- Being surrounded by EMFs (electromagnetic frequencies) from phones, Wi-Fi, etc.
- Taking in too much news, noise, or stimulation—especially through social media
And sometimes, there’s just this heavy, unexplainable energy hanging in the air. As Empaths, we pick that up too—even when we don’t realise it. The result? Our systems get overwhelmed, and we start to feel it emotionally, mentally, and physically.
Common signs of overload include:
- Mental fog or confusion
- Feeling wired but exhausted
- Mood swings, irritability, or sudden anxiety
- Physical symptoms like headaches or fatigue
- Trouble focusing or sleeping
- A deep sense of unease, like something’s “off”
- Feeling disconnected from yourself
These symptoms aren’t “in your head”—they’re your body’s way of saying, “Too much.”
My Go-To Remedies for Clearing the Overload
After lots of trial and error, I’ve found that two things help me the most when I’m overloaded: spending time in nature and meditating regularly. Neither of these are new or groundbreaking, but their power is in their consistency.
1. Nature: My Daily Reset Button
There’s something incredibly healing about being outside—feet in the grass, face to the sky, breathing in fresh air. It’s grounding in the most literal sense.
When I feel energetically drained or overstimulated, I make it a point to get outside. Even just five to ten minutes helps. Whether it’s a walk in the woods, sitting in the garden, or simply standing barefoot on the grass, it shifts my energy in a way nothing else can.
If I can, I combine it with grounding—connecting bare skin to the earth. It’s not always possible in colder months, but when it is, I feel more balanced and centered almost instantly.
Here’s what I notice after time outdoors:
- My thoughts slow down
- My emotions feel more manageable
- My energy feels like mine again
- I feel present in my body
Bonus tip: If I’m near the sea, I make the most of it. There’s something magical about salt water and sea air when it comes to clearing stuck energy.
2. Meditation: The Mind Cleanser
Meditation and I have had an on-again, off-again relationship. I used to struggle with sitting still and quieting my mind—especially during energy overloads when my thoughts felt loud and chaotic. But over time, I’ve found ways to make it work for me.
These days, I start my meditation with some light yoga or simple movements. Just a few gentle stretches or breathing with movement can calm the nervous system and help me settle into stillness more easily.
Then I sit, crystals nearby, and start with my clock-counting technique (more on that another time). I usually finish with chanting “Om” for several minutes. It’s a healing sound that clears blocked energy and shifts my vibration. You can chant it out loud or silently—it works either way.
Here’s what I gain from regular meditation:
- A calmer mind
- Emotional release (sometimes even unexpected tears, which are deeply healing)
- More clarity and less mental clutter
- A stronger sense of boundaries
- Better sleep and energy throughout the day
And most importantly, I reconnect with me. Meditation brings me back to my centre, especially when I’ve been thrown off by external chaos.
What to Do if You’re Still Overloaded
Sometimes, even with all the right tools, things still feel “off.” That’s when I shake things up a little.
As Empaths, we often need to rotate our routines. If I’ve been meditating the same way for weeks and it starts to feel stale, I’ll switch it up—maybe add some sound healing, try a walking meditation, or simply spend more time journaling. Energy practices work best when they feel right.
Also, don’t underestimate the power of cutting back on screen time. The internet—especially social media—can sneakily drain our energy. A five-minute scroll can turn into a two-hour spiral, leaving us mentally exhausted without even realising it. If I’m feeling overloaded, I’ll take a digital break for a day or even just an afternoon. It makes a big difference.
Final Thoughts: Coming Back to Yourself
Being an Empath isn’t always easy, especially in today’s noisy, fast-paced world. But it can also be a gift—once you learn how to manage the energy that flows through you.
Nature, meditation, movement, and moments of stillness are all tools that help me come back to myself when I feel lost in the noise.
If you’re feeling overwhelmed, start small. Step outside. Close your eyes. Breathe. Put your hand on your heart and remind yourself that not everything you feel belongs to you. Then gently, intentionally, release what’s not yours.
Your peace is worth protecting.
Until next time,
Diane 🌿
Empaths Empowered 