What should I do if I am influenced by someone else's negative emotions

When influenced by negative emotions from others, it can be alleviated by maintaining psychological boundaries, shifting attention, moderate empathy, positive communication, self-regulation, and other methods. Negative emotional contagion is usually related to factors such as excessive empathy, lack of emotional management skills, and interpersonal stress.

1. Maintain psychological boundaries

Clearly distinguish between others' emotions and self feelings, and remind oneself through psychological suggestion not to be responsible for others' emotions. For example, when the other person complains, silently recite that this is their topic to avoid getting stuck in excessive immersion. Daily practice can strengthen the sense of boundaries through meditation, and when observing emotions, imagine yourself standing outside a glass cover.

2. Shifting Attention

Actively switches sensory focus when perceiving suppressed environmental emotions. Listen to white noise covering negative language, smell peppermint essential oil to awaken the sense of smell, or quickly complete a set of squats to stimulate the body's response. Visually, one can stare at green plants or blue sky photos and use color psychology to neutralize emotional atmosphere.

3. Moderate Empathy

adopts a feedback ratio of 3:7 to balance care and self-protection. First, use 30% of your energy to understand the other person's situation. If you respond briefly, I understand how difficult it is for you now. Then use 70% of your energy to return to your own state. Avoid prolonged eye contact and maintain a slightly sideways posture to reduce emotional reception.

4. Active Communication

Use the nonviolent communication formula to describe feelings: When you say XX, I feel XX, do we need to solve it together. If the other party continues to vent, a time limit can be set for the conversation, such as us chatting for another ten minutes and then each of us calming down. Regularly review emotions in important relationships and establish two-way communication rules.

5. Self regulation

Afterwards, use an emotional diary to sort out the process of influence, record specific trigger points and physiological reactions. Reset the state through mindfulness breathing, silently reciting 'clear' during inhalation and 'zero' during exhalation. Long term cultivation of stress resistance hobbies, such as sketching, doodling, or building Lego, can reconstruct a sense of control through touch and vision.

Daily attention should be paid to maintaining emotional immunity, ensuring sufficient sleep and intake of vitamin B. Lack of sleep can reduce emotional filtering ability. Engage in aerobic exercise three times a week to increase serotonin levels and establish an emotional buffer zone. Emergency plans can be prepared before important occasions, such as agreeing on exit codes in advance. If physical reactions such as insomnia and appetite disorders persist for more than two weeks, it is recommended to seek professional psychological support. When observing the degree of emotional influence, one can refer to the NRS scale for a 0-10 point self-assessment, and if it exceeds 5 points, active intervention is required.