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I'll tell you how it feels to me: I can sense emotions and often take those on as my own. If you cry, I'll cry with you—not because I want to, but because I can't stop it. I also feel claustrophobic in crowds, like everyone's energy is suffocating me with anxiety. If I say something that annoys you or makes you mad, I'll instantly know it without having to see your face. I know if someone is lying. I sometimes feel other people's pain as if it were my own, as well. Not only that, but I also have a "knowing" as soon as I meet someone, like getting a quick download of who someone truly is energetically. It's been a curse most of my life, but now it feels more like a gift.

Most adult empaths were once child empaths. I was one of those kids.

As a child, I didn't just hate school—it made me physically ill. I'd wake up sick, even vomiting, not wanting to go. I can still remember the butterflies that ravaged my insides as we rode to the building full of chaotic kid energy. I would cry, and my mom would get upset with me, which only made me feel worse, but neither of us had any idea what was going on.

It was so bad that she took me to my pediatrician to see what was wrong, but, of course, they couldn't find anything because it wasn't a physical problem; it just happened to be where it manifested.

We all know how energetic kids are. Imagine a gym full of them and having to walk in and sit down in the middle of them when you're an empath. To avoid it, I'd hide in the bathroom and hope I didn't get caught. It's not that I didn't have friends to sit with, because I did. It just felt as if all eyes were on me, even though I knew they weren't, as if everyone's energy hit me at once. Good or bad, that's not a good feeling to have. I didn't understand it at the time, so I never told anyone. Instead, I suffered in silence.

Being an empath is real. It’s something that affected my life negatively. Now that I'm older and have learned how to protect my energy, it's made life so much easier. If we had known I was an empath when I was young, we would've handled things, especially school, much differently.

I'm not a psychologist; however, I am an empath. These are signs I've seen in myself and others:

Emotional

Introverted – Doesn't like social situations (school, sleepovers, restaurants, etc.)Over-emotional – Sensitive to seemingly normal things (songs, movies, books, especially news)Fearful – Scared of random things (antiques, historic places, certain people)Anxious – Emotions from others can be overstimulatingDepression – With age, carrying things that aren't ours can weigh us downKind-hearted – Cares deeply about how others feel (including animals and nature)Emotional sponge – Often feels emotions that aren’t their own (sad or angry for no reason)Burden Bearer – Tends to carry the weight of the world

Physical

Feels Drained – Being around people can take a tollStomach issues – Stomach aches and/or nausea when around negative people or faced with public situations (school, stores, sleepovers, etc.)Homebody – Needs alone time to rechargeBody pain – Stored emotions, even if they’re not ours, affect our body (neck pain, headaches, etc.)Avoids confrontation – Arguments can be overwhelmingAnxiety attacks – With age, emotions can be overwhelmingPeople pleaser – Trouble saying no or setting boundariesCaretaker – Feels responsible for others' happinessCreator – Comforted by creative outletsOutsider – Feels out of place

Intuitive

Knower – Knows things without being toldDreamer – Often daydreams, dissociates, or retreats into fantasy worldsImaginary friends – Those friends may not be so imaginary (spirit guides, crossed-over loved ones, guardian angel, etc.)Lie detector – We just know.

I’m sure you can see why being an empath can feel like a curse. However…

While being an empath is a lifelong journey, I've discovered practical strategies that help me maintain clear, protected energy. My home remains my sanctuary, but I've learned to navigate the world beyond it with greater ease. Here are the tools that have made the biggest difference in managing overwhelming energies.

GCP – (Ground, Clear, Protect) This foundational practice is truly transformative. Ground yourself to the earth's energy, clear any absorbed negativity, and create an energetic shield of protection. (Click on the video link to learn more about this game-changing technique!)Strategic positioning – Corners and walls are powerful allies for empaths. They naturally block energy flow, reducing the number of directions from which you receive input. When dining out, I always request seating against a wall. If you feel overwhelmed in any space, seek out a corner where you can collect yourself.Trusted companion – Having a supportive person accompany you to stores or crowded public spaces can provide both emotional grounding and practical assistance when energy becomes too intense.Say no – Realize it’s okay to say no if it helps protect your/your child’s energy. Don’t agree to go to a social gathering if you know it’ll give you anxiety. Don’t force your child to go to sleepovers or be social because you think it’s “normal”, because for empaths, it can be overwhelming.Reiki / Energy work – These practices help move and clear energy and can be done on both adults and children. Yoga, Tai chi, and Qigong are also great energy movers, helping us relax and release.Meditation – It’s not always sitting cross-legged on a rock overlooking the ocean. Coloring and gardening can be forms of meditation. Taking time to slow down, clear the mind, and focus on something calming and enjoyable can be meditative, no matter what it is.Listen / Support – Listen to the empath in your life and how they feel. Simply being able to talk about emotions is a good way to help release them. Understanding can go a long way and make a huge difference in someone’s life.Journaling / Affirmations – Writing in a journal and saying affirmations daily can help release emotions and clear energy. (“I release what isn’t mine to carry.”)Crystals / Stones – Crystals and stones are said to carry particular energies. Whether you believe that or not, they can still carry intention. I wear a grounding black tourmaline necklace to remind myself that my energy is protected, and a cleansing selenite bracelet for energy clearing. (They’re also decorative, so no one knows why I’m wearing them.)

These simple yet effective tools have transformed how I navigate the world as an empath. Being highly sensitive is a gift that becomes more manageable with the right strategies. I hope this post helps you or someone you care about embrace the empath within.