I have a pretty clear image of the “classic empath” in my mind.
She’s shy and sensitive and loves nothing more than curling up with a good book, a cup of tea, and a pair of socks she probably knit herself. She’s a gentle soul, deeply in touch with her emotions and sensitive to the feelings and experiences of those around her. She cherishes her solitude and the lucky few she trusts enough to love.
It’s a pretty picture—but it’s not that simple for everyone.
For those unfamiliar with the term “empath,” it’s a character structure built upon empathy for other beings. There are many other terms to describe this experience—including HSP, intuitive, “giver,” and more. Many consider it a gift, but also a challenge to navigate in our high-pressure, high-stimuli world.
Empaths have a few identifying characteristics including:
Hypersensitivity to people’s emotions, noises, stress, and stimuli of all kinds.
Emotional absorbency—taking on others’ feelings as their own.
Strong intuition or “gut feelings” about people and situations.
Loving and needing alone time.
Through all the pieces I’ve read and personal conversations I’ve shared, these qualities seem relatively undisputed, but one in particular I just cannot resonate with—introversion.
As sensitive and spongy as I am, I’m also (and have always been) a die-hard extrovert.
I thrive in relationship with others and need a boost of human interaction to keep my energy up during the day. I can’t help but feel an unending love for people. The truth is, when I spend extended periods alone, I actually feel heavy and drained—the exact way most empaths express their experience after too much socializing.
This is the paradox of being an extroverted empath:
We need human connection to thrive, but still feel drained after spending time with people.
We can relate deeply and personally to many people at once.
We feel a great sense of purpose from understanding other people’s experiences.
We need our alone time, but don’t always want to take it.
This is a highly challenging place to be in, but it’s the truth I’ve been trying to balance my entire life. Frankly, not all the “empath survival guides” out there speak to this experience and the unique needs of the extroverted sector of this community.
I’d like to change that.
How do we take care of ourselves as outgoing, extroverted sensitives in this life?
Here are a few practices that have proven helpful to me:
Some sort of personal breathwork practice is imperative to staying in balance. As an empath—especially an extroverted one—we are exposed to the emotional dispositions of many. So familiarizing ourselves with the feeling of our own bodies, feelings, and energy allows us to recognize when we’re holding something that isn’t ours.
I have benefitted from basic Buddhist meditation, self-reiki, and chakra balancingpractices, but the options are limitless. Find one that works for you!
2. Ground and center.
Carrying other people’s emotional energy leads to feeling overwhelmed, exhausted, and ungrounded. Once we recognize we’re feeling this way, re-centering our awareness back to ourselves and getting grounded expands our capacity to hold space for others without sacrificing our own well-being.
Grounding is as simple as sitting in meditation and bringing awareness to our tailbone being supported by the Earth, or the simple sensation of our feet on the floor. We can also get grounded by spending time in nature, noticing all the sights, sounds, and smells around us. In terms of centering, I like to just close my eyes and take a few deep breaths into my heart and belly—visualizing all my scattered thoughts and emotions drawing back to me.
3. Let go of what isn’t ours.
Extroverted empaths are drawn to engage with many kinds of people, and naturally absorb thoughts and feelings that aren’t ours. For example, that sudden feeling of anxiety was actually our mother’s, that grief was our colleague’s, or that flood of love was our best friend’s. Whether or not the feeling is pleasant isn’t important—only that it’s not ours.
When we choose to regularly engage socially, it’s even more important to check in with ourselves and make sure that what we’re feeling is actually our own. Pause frequently and take a big sigh out to release anything that isn’t yours to hold.
4. Seek out smaller groups.
I’ve found that smaller, simple interactions are enough to fill me up with the human connection I need to thrive. We don’t have to be the fluttering social butterfly at a 50-person party every weekend to feel connected—in fact, more intimate personal relationships often generate the fulfillment we’re looking for more effectively anyway.
Have dinner with a few close friends, or meet one-on-one with someone to share a creative project. When I do find myself in spaces with many people—like a concert, party, or bar—it helps to have an “anchor person” who I know and trust to check in with if things start to feel intense or overstimulating.
5. Take breaks.
We have to be willing to take breaks alone to recharge—even if it’s for an hour or two—to avoid emotional burn-out. This has been a lifesaving lesson for me. If I want to be social after work, I’ll go home to make dinner, lay down, listen to music, or read solo for a little while before reconnecting with people again.
Meditation, or even a five-minute walk, is an incredibly effective means to do this when we don’t have time to take a full break. Finding (or creating) small windows in the day to reconnect with ourselves ultimately allows us to keep up the energy to support our extroverted nature.
6. Be alone in the presence of others.
Many of my favorite “me-time” activities involve taking myself out to enjoy things I love in public spaces where I don’t know anyone. Extroverted empaths can’t help but engage on a deep, emotional level with people we know, and this takes energy, but complete solitude can be equally draining. Solo time in public is the “Middle Way.”
I love to take my laptop to a coffee shop and write, or take a book of poetry to a bistro and enjoy a nice glass of wine. Others may like to hang out at the beach, hit the rock climbing gym, or maybe peruse an art museum. Enjoy the company of the strangers without directly engaging with them.
These are just a few practices I have found allow me to fully express my social, people-loving nature while maintaining my sense of balance and energy as an empath in this world. Are there any other extroverted empaths out there? I’d love to hear how other tips for embracing the paradox that we are.
In Soul, Danielle
(This post was originally published on Elephant Journal)