Overwhelmed by others’ emotions? Baltimore therapist offers tips for HSPs to set boundaries.

a pic of a women checking her phone to illustrate baltimore therapist for women and couples, Ellie Miller LCSW-C

If you’re here, I’m guessing “emotional sponge” has been your unofficial title for a while now.

You’re the one people come to with problems, the one who’s somehow always aware of everyone else’s emotional state, even before they say a word. Sometimes, it’s almost like you have a sixth sense. Other times, it’s like, please, no more emotions, I’m full.

For sensitive, empathic souls, caring comes naturally. But if you’re nodding along, you also know it can be exhausting. Taking on others’ emotions—especially in a helping profession—can leave you overwhelmed, drained, and often questioning where your feelings end and theirs begin.

In this post, we’re going to talk about practical, realistic ways to protect your energy without shutting people out. Because here’s the truth: while being emotionally aware is a superpower, it needs a little fine-tuning to avoid overload. Ready to take your emotional filter from “full absorbency” to “gentle rinse”? Let’s get into it.

“Taking on others’ emotions can leave you overwhelmed, drained, and often questioning where your feelings end and theirs begin.”

1. Recognize the Signs of “Emotion Absorption”

First things first: how do you know you’re soaking up emotions that aren’t yours? If you often leave social situations feeling inexplicably drained or weighed down by feelings you can’t quite explain, chances are you’ve absorbed someone else’s energy.

Maybe you feel tense after a friend vents about their boss or find yourself anxious after a family dinner where everyone was on edge.

Learning to recognize these signs is a small yet crucial step toward protecting yourself. When you feel that heaviness or sudden shift, take a pause and check in. Is this really yours to carry? Just asking that question can help you regain a bit of mental distance.

TL;DR: Spot signs of emotional absorption by noticing when you feel weighed down or anxious after social interactions; pause and ask if the emotion is truly yours.

2. Anchor Yourself with an Emotional “Reset Ritual”

When we constantly absorb others' emotions, we’re prone to losing our own inner equilibrium. Developing a reset ritual can be a great way to reconnect with yourself. Think of it like shaking an Etch A Sketch; it’s a simple way to clear out what’s been cluttering your mind and get back to a blank slate.

This ritual can be as simple as a five-minute meditation, a quick journal entry where you “dump” your thoughts, or even a grounding exercise. (For a quick fix, try pressing your feet into the floor and taking five deep breaths.) It doesn’t need to be fancy—just something that brings you back to center.

TL;DR: Create a personal reset ritual—like deep breathing or a quick journal entry—to clear out emotions and re-center.

a pic of a candle on books, to illustrate blog post by Ellie Miller, LCSW-C baltimore therapist for women and couples

3. Create a Mental Filter: Visualize Your Boundaries

Here’s where we get a little woo-woo, but hang with me. Visualizing boundaries can actually be pretty powerful! Picture a filter or a gentle barrier around yourself when you’re with others—imagine it catching the “emotional debris” so that only what’s truly helpful gets through.

For some, this might look like a bubble of light around them; for others, it might be a shield or a force field. The point is to have a clear mental image that reminds you: “I’m here to listen, but I don’t need to absorb.” Experiment with different visualizations to see what feels right to you. (And yes, this can be your invisible superhero shield; no one has to know!)

TL;DR: Visualize a mental filter or boundary (like a bubble or shield) to remind yourself you can listen without absorbing everything.

4. Practice Saying “I Hear You” Without Offering a Fix

One of the biggest pitfalls of empathic people in helping roles is the urge to jump into “fix-it” mode.

Someone’s sad? You’re reaching for solutions. Someone’s stressed? You’re practically Googling ways to help. But here’s the thing—just because you can help doesn’t mean you have to.

Start small: practice responding with “I hear you” or “That sounds really hard” rather than jumping to solutions. It’s amazing how much relief we can provide just by holding space for someone without adding extra weight to our own load. Try it once and see how it feels—it’s usually a relief for both sides!

TL;DR: Practice empathetic listening by saying “I hear you” or “That sounds hard” without feeling the need to solve every problem.

Pic of a woman relaxing to illustrate blog post by Ellie Miller LCSW-C Baltimore Therapist for couples and women

5. Set a Clear End Time for Emotional Conversations

When someone unloads on you, it’s easy for the conversation to spiral and stretch, often ending with you feeling more drained than they do. Give yourself permission to set an end time. Maybe you offer a listening ear for 15 minutes and then say, “I need to take care of something, but let’s chat more soon.”

This doesn’t mean you don’t care; it just means you’re protecting your energy so that you can continue to care. You’re not a 24/7 therapy hotline (and, trust me, they don’t expect you to be one). Setting time boundaries is one of the most loving things you can do for yourself and others.

TL;DR: Set a time limit for emotional conversations to protect your energy and show that you care without burning out.

6. Embrace the Power of Mindful “Emotional Check-Ins”

Let’s face it: sometimes, even with the best intentions, we still absorb stuff. This is where mindful check-ins come in. Throughout your day, take a minute to pause and ask yourself: “How am I feeling right now?” and “Is this mine?”

This practice helps you identify what’s yours and what isn’t, allowing you to let go of anything that’s “borrowed” emotional weight. It might sound simple, but just getting into the habit of asking these questions can help you clear the clutter and reconnect with what you truly feel.

TL;DR: Check in with yourself by asking “How am I feeling?” and “Is this mine?” to release borrowed emotional weight.

7. Don’t Be Afraid to Delegate Emotional Labor

Empaths, especially those in helping professions, often fall into the role of “emotional caretaker.” If you’re the go-to for friends and family when things go wrong, you’re probably taking on more than you realize. Here’s the gentle truth: you don’t need to carry everyone else’s emotional baggage alone.

When you’re feeling overwhelmed, consider suggesting alternative sources of support. Encourage loved ones to talk to other friends, seek professional guidance, or try their own coping techniques. It’s okay to share the load—taking care of yourself helps you be present when it truly counts.

TL;DR: Delegate emotional support by encouraging others to seek different sources of help when you’re feeling overwhelmed.

A pic of coffee and flowers to illustrate blog post about empathetic boundaries for women and couples in baltimore by baltimore therapist, Ellie Miller

8. Give Yourself Permission to “Tune Out” for Self-Preservation

Sometimes, tuning out is the most compassionate act for yourself. Whether that means taking a social media break, saying “no” to events that feel emotionally intense, or simply closing the door for an hour to recharge, giving yourself space is crucial.

Remember, self-preservation isn’t selfish. You’re not tuning out forever—just long enough to protect your well-being. Being an empath doesn’t mean you’re on call 24/7, and it’s perfectly okay to take a time-out when you need it.

TL;DR: Take a self-preservation break by tuning out when needed; it’s an act of compassion for yourself.

9. Celebrate Your Empathy as a Strength, Not a Burden

Last but not least, let’s reframe: being able to feel deeply and connect with others is a strength.

Empathy and compassion are beautiful traits, and while they can sometimes feel overwhelming, they also give you a unique perspective and depth. Learning to manage your empathy doesn’t mean “tuning out” the world completely—it’s about learning to keep the parts that nourish you and let go of what doesn’t.

Take a moment to recognize how incredible it is that you care enough to be here, learning ways to protect your energy. With a few boundaries and tools, you’ll be able to stay true to yourself without feeling like you’re carrying everyone else’s world on your shoulders.

TL;DR: Recognize your empathy as a strength, allowing yourself to filter out what doesn’t nourish you and appreciate what makes you unique.

Closing Thoughts

Protecting your energy is a practice. There will be days when you feel like a rock-solid empath ninja, and days when you absorb more than you’d like.

But with these tools, you’ll be better equipped to navigate your world with more balance, less overwhelm, and a lot more joy. And remember, you’re not alone in this. If you need a little one on one support shoot me an email, we just might make a good therapy team!