Empathy and Balance: How to Stay Informed Without Overwhelming Yourself
I manage two autoimmune conditions, Hashimoto’s and Systemic Lupus Erythematosus. Lupus is the one that caused me to go to the ER twice. The first time was after I emerged from a physically, verbally, and emotionally abusive relationship. During our relationship, my body was subjected to stress and trauma, and when I finally broke free from that toxic environment, my body, having no trauma to pay attention to, began to attack itself. My doctor was surprised I wasn't in a coma when she promptly sent me to the ER. Thankfully, it was treatable, and I was able to achieve remission for almost a decade... until...
Until the pandemic, where Asians were unfairly blamed and attacked for it, and George Floyd's murder, and the subsequent civil rights movement that emerged. I came out of my remission and, once again, found myself in the ER.
I share this because lately, it seems like the world is in turmoil once more, both literally due to climate change and figuratively. As the world appears to be in chaos, I continually ask myself: how can I move forward without disregarding or ignoring the pressing issues while safeguarding my health—physically, emotionally, and spiritually? And of course, it doesn’t escape me that it’s only from a place of privilege that I can even consider these questions.
As a highly sensitive and empathetic person, I now realize that when I allow grief and suffering to consume me, I'm not in a "productive" state. When I become a sponge for the harrowing events in the world, it leads to feelings of numbness, dissociation, nihilism, withdrawal, and inaction.
This also applies to individuals with undefined emotional centers. I've observed this pattern in my clients and friends who are deeply affected by world news; we all share undefined emotional centers! This means that we experience the emotions in our surroundings, and these emotions often resonate more intensely within us. It can also mean that we might be more attuned to others' emotions than they are to their own. We often hold onto these emotions as if they are our own, and they can linger within us even after the person who initially experienced them has moved on.
So, how can I acknowledge my feelings while also letting them pass through me, rather than absorbing them? How can I become more like a screen that filters emotions?
I've tried confronting these world issues head-on with anger, sorrow, and disgust at the path we seem to be on. However, this has often led to burnout. How can we care about these issues, not ignore the world's struggles, and take action within our own capacities? How can I move forward without succumbing to compassion fatigue?
I won't claim to have all the answers, but I can share what has worked for me so far:
Limit Exposure: Set screen time limits to avoid mindless doom scrolling.
Choose Reliable Sources: Opt for sources that prioritize objective truths over opinions. Limit exposure to individuals who post shaming content, especially on social media.
Avoid the News Before Bed: Protect your peace before sleep.
Learn Self-Regulation: Practice techniques like breath-work and meditation before, during, and after reading the news.
Balance the Newsfeed: Mix news content with feel-good material. Ask friends to send you uplifting content to diversify your algorithm.
Engage in Self-Care: Prioritize exercise, nutritious food, and adequate sleep to bolster your emotional resilience.
Be a Screen, Not a Sponge: Allow feelings to pass through you rather than absorb them. What has been effective for me is mentally repeating the affirmation "be a screen" when I strongly feel something.
The aim here is not for empaths or highly sensitive individuals to bypass or ignore issues. Coping through avoidance and ignorance may provide temporary relief, but it won't lead to happiness or fulfillment in the long run. I know we care deeply. From a place of stability, where your needs are met, you can harness your creativity to find solutions and extend your empathy effectively. This comes from having the capacity for it, building emotional resilience, and setting boundaries that allow you to engage without sacrificing your well-being.
Self-Reflection Prompts
What self-care practices have I neglected that could help me better navigate the emotional toll of global events?
In what ways can I engage with the world's challenges and struggles without succumbing to compassion fatigue?
What is my own capacity for taking action and contributing positively to the world? How can I build emotional resilience to support these efforts?
What unique strengths and talents can I leverage to make a meaningful difference in the world while safeguarding my own well-being?
If you’d like additional resources and practices for honoring yourself, I’ve created an 8-page guidebook just for you! Click here to download the free guidebook.
