9 Ways Journaling Supports And Empowers Empaths To Embrace Their Emotions

We live in a society that often views sensitivity as weak, negative, or undesirable. Growing up, I was told (and then internalized) that I was too sensitive. I began to believe that feeling my emotions and the emotions of others around me was a weakness, instead of a strength that allowed me to be empathetic, compassionate, and understanding.

Over time I learned displaying my emotions was problematic, and started hiding, ignoring, and repressing them. Eventually I became disconnected and out of tune with my emotions. Instead of embracing my feelings and letting them show me what I was experiencing internally, I constantly cut them off and shut them down.

In my late twenties I came across the word “empath,” and parts of my personality that never made sense became more clear. I realized that I didn’t get overwhelmed and drained after socializing and being in crowds because I was anti-social, but because I was absorbing the emotions of everyone around me. I wasn’t “too sensitive” to noise, or the energy around me, I was just naturally more attuned to them than non-empaths.

Understanding that I was an empath could not have come at a better time. I had begun my self-discovery, self-love, and self-acceptance journey, I was practicing meditation daily, beginning to embrace who I was and to treat myself with compassion and grace. Understanding the characteristics of being an empath helped me to continue to give myself the understanding I needed to grow, heal, and thrive. Becoming aware of what I needed as an empath helped me to alter my self-care rituals so that I could help myself to rest and recharge.

WHAT IS AN EMPATH?

In her book, The Healed Empath, Kristin Schwartz describes empaths as “people who can sense the emotions and experiences of others.” Empaths are highly sensitive, and can feel the emotions and energies of others as if they are their own, sometimes to the point that they feel overwhelmed and drained by the energies they have picked up from the people around them. Due to their ability to sense the emotions of others, empaths often struggle to set healthy boundaries.

Some of the characteristics of empaths are:

• Highly sensitive emotionally and energetically
• Intuitive
•  Compassionate
• Caring
• Introspective
• Active listeners
• Healers

EMPATH STRUGGLES

While being an empath has many advantages, it can also be very difficult, especially since most empaths don’t know how to give themselves what they need to be at their best. Here are some of the struggles empaths face:

• Low Self-Esteem 
• Shame
• Codependency
• Anxiety
• Resentment

EMPATHS STRENGTHS

While empaths have many struggles due to their ability to feel the emotions and energies of others, it is important for them to remember that their emotionality is also a huge strength. Some of the strengths of empaths include:

• ability to form deep connections with others
• having strong intuition 
• being highly creative
• being difficult to manipulate

BENEFITS OF JOURNALING FOR EMPATHS

1. Emotional Regulation

Empaths tend to experience a lot of strong emotions. Journaling supports empaths in observing, accepting, processing, and releasing the emotional energy they have absorbed. Expressing their emotions, thoughts, and experiences in writing allows empaths to move through their feelings in a safe and healthy way, instead of being swept away in them.

2. Emotional Awareness 

Journaling can also support empaths in becoming aware of their emotions and determining whether the emotions they are experiencing belong to them or to other people. Being able to separate their own emotions from the emotions of others is crucial for empaths. Journaling provides a safe space for empaths to explore their feelings and learn what is theirs to carry and what is not. 

3. Boundary Setting

Setting and enforcing boundaries can be especially difficult for empaths because they often feel they are responsible for managing the emotions of others. Journaling can help empaths to express how they are feeling in different settings, situations, and with different people. This can lead to reflection on whether or not they set clear boundaries prior to feeling a certain way and to brainstorming on how they can begin to set boundaries that support their wellbeing.

When I was younger, I didn’t realize that I was often absorbing the energy of other people, and would constantly feel drained. Lately I have begun to understand that one of the reasons I like to be alone is that it eliminates the possibility of feeling bogged down in the emotions and energies of others. Becoming aware of my avoidance of certain social situations has allowed me to get clear on my boundaries and has led me to limit the amount of access certain people in my life have to me. This helps me to socialize when I want to, but to also protect my energy and take the time I need to recharge and feel my best.

4. Stress Reduction

Writing down their emotions, thoughts, sensations, and experiences is powerful for empaths because it allows them to release all the things that are in their heads and on their hearts. Since they absorb the energies of others, it is essential for empaths to prioritize acknowledging, accepting, and experiencing their emotions fully so that they can release them and lower their stress levels.

5. Empowerment

As an empath, journaling supports me in empowering myself because it helps me to move through my emotions with more grace, compassion, and ease. Knowing that I can hold space for all the emotions I experience, without needing to deny, ignore, or push any of them away helps me to recognize how strong I am and how much I can support my own needs.

6. Tapping Into Intuition/Self-Trust

Schwartz writes that “journaling utilizes the brain’s left side, the analytical and rational side. When we write, it frees up the brain’s right side to feel, create, and tap intuition. Journaling serves as a self-reflection. It is an excellent way to slow down, be present, and process overstimulation.”

As I have been working on my own healing over the last few years, journaling has helped me to realize that more often than not, I have the answers I am seeking. Journaling shifts me from being stuck in my head, to tuning in to my heart, my inner knowing, and my highest self. Realizing that I have the ability to find within myself what I often try to gain from others helps me to trust myself and know that no matter what, I have the ability to support my emotional needs.

7. Tracking Energy Levels

Being aware of their energy levels and current capacity to support others emotionally is incredibly important for empaths since it is easy for them to become drained. Journaling has helped me to be more aware of what energizes me, lights me up, and brings me joy, versus what drains me, brings me down, and causes me stress. Noticing patterns in when I am drained or overstimulated  helps me to know when I need a break, when I need to remove someone or something from my life, and when I need to reduce the amount of time and energy I am expending.

8. Self-Care Planning 

Journaling can also support empaths in being more intentional with their self-care practices. When I returned to my journaling practice and it became consistent, I discovered a lot about the things, activities, and practices that bring me peace, that ground me, and bring me back home to myself. Since journaling also helps me to become more aware of what drains me, I am able to prioritize and plan my self-care.

For example, through journaling I realized that coming home from my full time teaching job and jumping straight into content creation for my business was causing me a lot of stress, anxiety, and overwhelm that was impacting other areas of my life. THis knowledge helped me to create an after-work self-care plan, which consists of meditation, journaling, and reading before doing any content creation. Now, I am more consistent in being creative after my day job because I am tending to my own emotional and mental needs first.

9. Embracing Emotions And Thoughts As Messengers 

Finally, journaling is a powerful tool for empaths because it helps them to shift from ignoring, rejecting, burying, or being overcome by their emotions to seeing their emotions for what they really are, messengers that are showing them what areas of their lives need attention, acceptance, and compassion.

When I notice that certain emotions or thoughts keep showing up in my journaling, I know that I need to listen to the messages they are telling me, and find ways to acknowledge what is present so that I can move through it with grace and intention.

JOURNAL PROMPTS FOR EMPATHS

1. How has being an empath affected my life?

Being an empath can have a huge impact on how you connect with yourself,how you interact with others, how you process and experience emotions, and how much time you may need to rest and recharge. What parts of your life are impacted by being an empath?

2. How do I care for myself when I am feeling overstimulated or overwhelmed?

It is critical for empaths to know how to care for themselves so that they are not constantly overwhelmed by their own emotions and the emotions they absorb from others. Think about how you nurture yourself when you are feeling swept away in emotion.

3. Write a list of affirmations for when you need grounding.

What words can you say to yourself when you are feeling overwhelmed or need to release energy that is not yours or is no longer serving you? Some of my favorite affirmations are:

• I honor my emotions and my emotional nature
• I am strong and capable of handling any emotions that come my way
• I trust my intuition to guide me in the right direction
• My sensitivity is a gift that allows me to connect deeply with others
• I am grateful for my ability to feel deeply and empathize with others
• I release any negative energy that I have absorbed from others
• I am capable of managing my own emotions and reactions
• My empathic abilities allow me to sense the needs of others and respond with compassion

4. What do you wish someone would ask you right now? 

Many empaths spend much of their time and energy supporting, comforting, and listening to others. It is important that they have people in their lives that will do the same for them in return. Take a moment to think about what you want someone to ask you right now.

5. Where do I feel this in my body? 

I have found that my body often senses what I am feeling, thinking, and experiencing before my mind does. Learning to tune in to my body has helped me to notice where I am holding tension and stress and when this occurs. Observing my body’s reactions to certain situations has helped me to be more discerning about which environments and people bring me joy and energy, and which cause me to feel stressed, anxious, and drained.

6. Did I establish or maintain healthy boundaries before I started feeling this way?

I think this prompt is powerful because it requires you to take ownership of your own boundaries. For empaths, setting boundaries can be especially difficult. Schwartz reminds empaths that just because they sense the emotions of others, does not mean they must get involved. “Their obligation in this life is to heal themselves. When empaths spend the bulk of their energy healing and fixing others and neglect themselves, they pay a substantial price.” Take a moment to consider if your boundaries were in place before you began feeling a certain way.

7. How can I detach myself from the emotions of others?

For much of my life I have struggled with separating my emotions from those of the people around me, especially friends. My ability to sense what others need makes me feel obligated to be a shoulder to cry on, to provide advice, or to ease their pain. While this makes me a compassionate friend, it can also take up a lot of my energy, leaving me drained and sometimes resentful. If this sounds familiar, take some time to think about ways you can practice detaching yourself from emotions that do not belong to you.

INTERESTED IN LEARNING HOW TO EMBRACE BEING AN EMPATH OR HIGHLY SENSITIVE PERSON?

I’d love to work with you 1:1 or in group feminine embodiment coaching container to support you in accepting, expressing, and honoring your sensitivity. Schedule a free 30 min clarity call to see if we would be a good fit. I look forward to speaking with you!