Being an Empath in Turbulent Times

2026 has gotten off to a rough start, to put it lightly. The second Trump administration has ushered in rapidly escalating terror, chaos, and violence both at home and abroad. Amidst all this, our individual lives must carry on – whether the circumstances be good, bad, or simply mundane. 

This is not the first time I’ve written about navigating turbulence on a societal scale, but the circumstances have only continued to escalate. While we’ve been warned about this eventuality for some time, we’re now experiencing the proof that trying to live life as usual amidst the turmoil is a tall, tall order. That dissonance feels all the more magnified for those of us who are empaths or highly sensitive people (HSPs). Not only are the emotions particularly intense and overwhelming, but the healers among us have the added conflict of how to fill our own cups while pouring into others’.

So if you’ve been wondering how any of us are staying afloat right now… you’re not alone. An emotional response is a human one, and we must remember that tending to our spirit and the spirit of our communities is a crucial part of resistance.

I recently read Anita Moorjani’s book, Sensitive Is the New Strong. Its thesis is one I very much agree with: that our empathic and intuitive capacities are not a burden, but a powerful tool for healing and growth, both individual and collective. But in order for us to develop these talents and reap their benefits, we must learn to navigate the overwhelm that can come with them – especially in a time that is so overwhelming on its own.

Much of my work over the years as a coach and healer has been helping folx understand and embrace their own intuitive and empathic gifts. When we’re only freshly acquainted with these capabilities, trying to process all the noise and stimuli is often where people get stuck. The experience of picking up on so many people’s energies not only engages our sympathetic nervous systems – it sends them into overdrive. So, it follows that at times of heightened emotion, we need to take extra care of ourselves and our communities through empathic practice.

A Grounding Practice For Highly Sensitive People

“The outside world is loud and demanding so the first step in honing our powers is learning to deal effectively with sensory overload. We have to identify and manage the things that jam our inner guidance system. And that involves turning down the volume on the outside world so we can hear what's going on inside.” - Anita Moorjani

This passage from the book sums it up as well as anything! To successfully grow as an empath and healer, you need to get really good at tuning into the guidance your Soul provides. Of course, this doesn’t mean you should ignore what happens around you – but it is important to develop a practice to ground yourself so that you can isolate and fully process the messages and guidance you’re receiving.

Here is a simple practice once offered to me by a wise therapist, which I have in turn passed to my own clients. In five short steps: ground, breathe, calm, settle, and soothe.

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Ground yourself in the current location. Observe what’s around you. Feel your body, the movement of air on the skin, the scents the nose recognizes, the familiar objects. Send your energy into the earth and ask her for support. Feel yourself being held by Gaia.

Breathe - take 3 deep breaths, in through the nose, out through the month. Bring the breath all the way to my belly and allow my nervous system to regulate itself. If three conscious, intentional, deep breaths aren’t enough, keep going until you are in the present moment.

Calm your nervous system and the mind. Allow the breath to do its work. Notice if you are ok at this moment and allow that to calm you. Allow your entire body to feel the calmness of being present with itself.

Settle into the moment by taking care of the body. Sit or lie comfortably, write in a journal, petting a beloved dog or cat. Allow the nervous system to settle into a rhythm that is calming and anchored in the present.

Soothe any of the parts that need support - offer the inner toddler, adolescent or infant exactly what they need to feel included and cared for. Allow all the parts of yourself to integrate under the wing of your adult, nurturing self.

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Integrating this practice in moments of heightened sensory perception and overwhelm is a wonderful way to re-center amidst the chaos. With the turbulent noise in the background, you can focus on understanding what your intuition is sharing with you.

Integrating Intuition and Empathic Guidance

A while back, I shared a blog where I detailed the sensory experience of my intuitive and healing work. I’d encourage you to give it a read if you’re looking for an example case of how intuitive capabilities can physically manifest – with the understanding that my experience is only one among a vast sea of intuitives, of course!

However, there is a throughline in every case of empathic or intuitive ability: our senses. Intuitive messages don’t simply appear – they are a wholly sensory experience that can involve sight, sound, touch, and even smell and taste. And beyond our five bodily senses, we can access a sixth by opening up our perceptive gifts. It’s a frequency that travels through the body and neural pathways, and we can learn to translate it.

The grounding exercise above is the first step in this journey of understanding. Like reading faint text on a busy background, tuning into the frequencies with which our intuition connects is more difficult when we’re flooded with sensory input.

Another important point is to avoid going through this alone. Drawing inward is important at times, but isolation can be a breeding ground for further suffering. Rooting into community can heal us as much as it can heal those with whom we share it, and it can teach all of us a lot. I personally would not be the healer I am today without the friendship, teachings, and guidance of those in my spiritual community.

Accepting The Empathic Self

I want to close with one more passage from Anita’s book:

“I came to understand that being an empath wasn't a condition I could get rid of, so I needed to stop judging myself and beating myself up for being this way. Instead, I had to learn to accept it, love it, and work with it. I also understood why I struggled with coping in the world.”

Shame and fear have often been leveraged as a means of keeping empathy at bay. Not just empathic capabilities – but the basic concept of empathy itself. When we lack empathy for ourselves and those around us, we are more likely to act without human interest at heart.

I don’t say that to be doom-and-gloom. I say it as a reminder to fellow HSPs that our sensitivity is not a burden. In fact, it’s an inherently human experience that when allowed to flourish, can help us heal traumas generations in the making. While it might be scary to accept these parts of ourselves, they are ultimately gifts to be shared.

If you’re seeking support as you step into alignment with your psychic gifts or life path, don’t worry – I’m here. Get in touch with me if you’re feeling the nudge to explore these abilities more deeply!