Being around people who are experiencing stress is not only emotionally draining, it can also make you feel like you're experiencing these emotions yourself. Secondhand stress happens when you’re easily influenced by the stressful emotions of others, through conversations and interactions. For some, this can take a toll on their mental well-being, making it difficult to manage their own emotions and returning to a balanced state.
Here are some common signs that you’re experiencing secondhand stress:
1. You Feel Drained Quickly
Do you find yourself becoming mentally and physically tired quickly when around people who are stressed out? Secondhand stress means being around someone who has a negative outlook on life and that gloominess can begin to rub off on you. This can leave you feeling exhausted and unable to think clearly, leading to bouts of unpleasant emotions like sadness, frustration and anger.
2. You Feel Overwhelmed By Things That Shouldn’t Be Stressful
When the stress of others begins to wear off on you, even the smallest of tasks can start to overwhelming. Examining emails too far into the details, working late to complete tasks beyond reason or being constantly anxious and indecisive can all be signs of secondhand stress.
3. You Find It Hard To Focus
One of the main signs of secondhand stress and how it can affect your health is a lack of focus. It is believed that this emotion can cause a decline in mood and enthusiasm, affecting your ability to concentrate on a task. This can lead to procrastination and difficulty making decisions, as the brain is trying to process the overload of energy due to someone else’s anxiety or stress.
4. You Lack Patience
Secondhand stress affects your ability to respond calmly to any given situation. You may find that stressful interactions with others leave you feeling agitated and impatient, which can have a knock-on effect for the rest of the day.
So, what can you do about it?
It can be hard to break out of the cycle and recover from secondhand stress, but there are steps you can take. Here are some strategies you can adopt:
1. Create Healthy Boundaries
Everyone needs some time away from the people and situations that can induce stress. Taking a break is an important part of keeping your mind healthy, so if someone is creating an uncomfortable atmosphere – give yourself some space to reassess the situation without having direct contact.
2. Try Deep Breathing
A great way to help you to settle and reduce stress hormones such as cortisol is to do deep breathing exercises. Closing your eyes and carefully focusing on your breathing can be calming, as it enables you to distance yourself from the immediate situation and reset your mindset.
3. Practice A Positive Internal Dialogue
When feeling overwhelmed, it’s easy to fall into negative thinking patterns. Using positive affirmations or self-talk can help in reducing that heavy burden of stress from others. Remind yourself that it’s okay to feel angry or overwhelmed and acknowledge your feelings before trying to move forwards.
4. Manage Your Support Network
Sometimes it takes more than one person to help get through difficult times. It is important to identify a support network of trusted people who make you feel comfortable, safe and accepted. These could include friends, family members, or a therapist.
Secondhand stress can have devastating affects on both our physical and mental health. It is important to remember not to take on the stresses of others, as it may be difficult to manage them yourself. If you recognise the signs of secondhand stress, then it is best to take steps to protect yourself and create a supportive environment where you can work through your own emotions.
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