What should I do if I am infected by someone else's bad emotions

When infected by others' negative emotions, it can be alleviated by maintaining psychological distance, shifting attention, practicing emotional management, expressing needs moderately, and seeking professional support. Emotional contagion is usually caused by factors such as excessive empathy, blurred boundaries, accumulated stress, interpersonal conflicts, psychological trauma, etc.

1. Maintain psychological distance

When perceiving negative emotions from others, you can try to temporarily distance yourself physically or psychologically from the source of the emotion. Physical distance includes leaving the current environment or reducing contact frequency, while psychological distance can establish barriers through self suggestion, such as reminding oneself that the emotions of others are not caused by you. When observing emotions, imagine yourself standing outside a glass cover, able to see but not penetrated. This method is particularly suitable for people with strong empathy skills.

2. Shifting Attention

Turning attention to sensory experiences can effectively block emotional transmission. You can practice deep breathing to feel the sensation of airflow entering and exiting the nasal cavity, or focus on five different colored objects in the environment. Listening to fast-paced music, chewing gum, and other behaviors can shift emotional focus by activating different brain regions. Suggest preparing a list of distractions to quickly execute during emotional fluctuations.

3. Practice Emotional Management

Regular mindfulness meditation can enhance emotional regulation ability. Body scanning exercises can help distinguish one's own emotions from those of others, and keeping a daily emotional diary can identify trigger points that are susceptible to infection. When feeling infected, you can use physiological stimuli such as tapping your wrist with cold water or smelling peppermint essential oil to reset your emotional state. Long term practice can establish an emotional immune mechanism.

4. Moderate expression of needs

requires clear expression of emotional boundaries in important relationships. You can use nonviolent communication to describe your feelings, for example, when the other person keeps complaining, you can say 'I understand you need to confide,' but now I feel a bit tired. Maintain a calm tone when setting boundaries and avoid using accusatory language. If necessary, exclusive emotional communication time periods can be negotiated.

5. Seek professional support

If insomnia or anxiety occurs due to long-term emotional influence from others, it is recommended to consult psychological cognitive-behavioral therapy to improve emotional susceptibility, and group therapy can practice boundary building skills. When emotional contagion is severe, it may be related to post-traumatic stress disorder or depression and requires professional evaluation. Psychologists will recommend suitable psychological intervention plans based on the situation. Regular exercise can enhance emotional resistance in daily life, aerobic exercise can promote endorphin secretion, and yoga can help establish a connection between body and mind. Pay attention to supplementing foods rich in omega-3 fatty acids, such as deep-sea fish and flaxseed, in terms of diet. It is also important to establish a stable social support network and regularly communicate with friends who can provide positive feedback. Lack of sleep can lower emotional immunity, it is recommended to maintain 7-8 hours of high-quality sleep. If the self-regulation effect is limited, professional psychological help should be sought in a timely manner.