Finding Balance: Managing Anxiety You Pick Up From Others
Anxiety is contagious. Whether it’s a coworker stressing over deadlines, a family member expressing constant worry, or even a glance at the latest headlines, absorbing anxiety from others can feel like carrying a heavy emotional weight that isn’t even yours.
For many, this phenomenon of "secondhand anxiety" can lead to feelings of overwhelm, stress, and the inability to focus—not only on the source of their emotions but also on their own needs.
The good news? You don’t have to live under the shadow of someone else’s stress. Finding balance is possible, and this blog is here to help guide you with actionable tips while also addressing when professional help, such as anxiety therapy in Orlando, FL, might be the right solution for you.
Understanding Secondhand Anxiety
Secondhand anxiety occurs when you unconsciously absorb the stress, fears, or worries of those around you. Similar to how a person's laughter can be infectious, so can their anxiety. This happens because humans are naturally empathetic creatures, and our brains are wired to pick up emotional signals from our surroundings.
Sometimes, this shared emotional experience is a positive thing—it allows us to connect on a deeper level with those we care about. But when someone’s anxious energy begins to consume your peace of mind, this empathy can turn toxic.
Signs You Might Be Experiencing Secondhand Anxiety:
- Frequent restlessness or feeling “on edge” after interactions with certain individuals.
- Experiencing stress that doesn’t seem to be tied to your circumstances.
- Overthinking, racing thoughts, or difficulty sleeping.
- Physical symptoms like headaches, fatigue, or muscle tension despite no direct cause.
It’s important to understand that while empathy is valuable, setting boundaries for your emotional health is equally crucial.
Tips to Find Balance When Picking Up Anxiety From Others
1. Recognize the Source
The first step in managing secondhand anxiety is to identify where it’s coming from. Is it a particular colleague voicing constant worries about deadlines? A close friend projecting their fears onto you? Or maybe even the news cycle?
Take a moment to reflect and pinpoint the situations where you feel most drained or anxious. By naming the source, you regain some control and perspective over your emotions.
2. Build Strong Emotional Boundaries
Having empathy doesn’t mean you are obligated to absorb everyone else’s stress. Boundaries allow you to offer support without sacrificing your emotional well-being.
Here’s how to strengthen your emotional boundaries:
- Politely redirect conversations when they veer into unproductive spirals of worry.
- Practice reflective listening without internalizing the other person’s emotions.
- Limit your exposure to sources of stress—this could mean stepping away from prolonged discussions or reducing time spent with highly anxious individuals.
Remember, you can care without carrying the burden of their worries.
3. Practice Mindfulness
Mindfulness offers a powerful way to remain grounded amid external chaos. By focusing on the present moment, you can prevent your mind from spiraling into secondhand anxieties triggered by others.
Try these mindfulness techniques:
- Deep Breathing Exercises: Take 3–5 minutes to focus on slow, deep breaths.
- Body Scans: Check in with how your body is feeling and release built-up tension.
- Meditation Apps: Tools like Headspace or Calm are excellent resources for maintaining a daily mindfulness practice.
Over time, practicing mindfulness reinforces your emotional resilience, helping you separate your stress from others’.
4. Limit Media Consumption
Often, secondhand anxiety doesn’t just come from people we know but from the digital world as well. From inflammatory social media posts to 24/7 news cycles filled with crises, it’s important to take back control of what you consume.
Set boundaries by scheduling specific times to catch up on the news rather than allowing stress-inducing notifications to flood your day.
5. Tap Into Relaxing Routines
Grounding yourself in calming habits can counterbalance feelings of anxiety. Small, intentional actions such as sipping herbal tea, journaling, or going for a walk can help restore your inner calm when exposed to anxiety from others.
Additional ideas for relaxing routines include:
- Practicing yoga or light stretching.
- Reading an uplifting book.
- Listening to soothing playlists or nature sounds.
These rituals signal to your brain that it’s time to create space for relaxation, strengthening your emotional stability.
6. Seek Professional Support
Sometimes, secondhand anxiety can feel overwhelming, especially if it amplifies your own underlying stress. When this happens, reaching out to a mental health professional can make a world of difference.
Therapists can provide personalized coping mechanisms, teach you strategies to protect your energy, and address the root causes of why you might be particularly sensitive to external stress.
If you’re feeling stuck, consider exploring anxiety therapy in Orlando, FL. At Orlando Thrive Therapy, we specialize in helping individuals like you regain balance and break free from unhealthy emotional patterns.
How Anxiety Therapy in Orlando, FL Can Help
Orlando, FL, offers a welcoming community filled with resources for those looking to prioritize their mental health. Anxiety therapy is particularly beneficial for those absorbing stress from their surroundings and can help you learn to manage anxious energy more effectively.
At Orlando Thrive Therapy, we empower our clients with evidence-based approaches tailored to their unique situations. Some of the ways we support you include:
- Building Awareness: Understanding how and why you pick up anxiety from others.
- Creating Boundaries: Learn practical techniques that allow you to preserve your peace of mind.
- Stress-Reduction Tools: Access methods like cognitive reframing and relaxation exercises.
- Encouraging Emotional Resilience: Find balance and thrive, free from external anxiety influences.
Our skilled therapists are here to guide you every step of the way.
Break Free and Thrive
Navigating a world filled with other people’s stress doesn’t mean you have to lose your peace of mind. By practicing mindfulness, creating healthy boundaries, and seeking mental health support when needed, you can reclaim balance and learn how to thrive emotionally.
If secondhand anxiety feels like it’s controlling your life, don’t wait to take action. Contact Orlando Thrive Therapy today to explore how anxiety therapy in Orlando, FL can help you not just cope but truly thrive.
