If you’re trying to figure out how to protect your energy, chances are you’re an empath or a highly sensitive person or surrounded by a lot of negativity. You certainly aren’t alone in wanting protection – we aren’t built for this much overload.
So how to protect your energy?
I think there are a couple ways to try:
- reduce your exposure to energy draining situations
- protect yourself using visualizations, amulets, and regulating your nervous system in the moment
- maintain a calm nervous system for all the other times
There are so many ideas that can come out of these points so let’s get into them!
But, before we start, be sure to stop by my affirmations for releasing negative energy.
Ideas from the past
Protecting energy has always been important – there are tons of concepts in ancient cultures.
Using water
Spiritual baths and using water as a cleansing and protective element have been used across all cultures. Think about baptisms, bush baths, and holy water as examples.
Using fire and smoke
Fire based rituals, burning herbs and incense, and using smoke have been done to ward off bad energy and cleanse a space. Consider Hindu fire rituals like havans, burning sage or smudging, and bonfires as examples.
Using scents
Oils, herbs, flowers, and bark have all been used for protection and rejuvenation. Frankincense, lemongrass, rose, jasmine, lavender and cinnamon all have great healing properties.
Using sound
Humming, chanting, singing, nature sounds and musical instruments have been widely used. There are so many examples here like chanting Om, belting out songs, listening to birds and water sounds, listening to healing frequencies from singing bowls and music.
Using amulets
Pendants, bracelets, figurines, gems and crystals all have been used in some form. Too many examples can be listed here like all religious symbolic objects – crosses, Buddha statues, protection crystals and more.
Using rituals
Saying prayers, following the instructions of spiritual teachers, and performing cultural acts have also been part of protection. Prayer is considered incredibly powerful for billions of people. Placing a tikka on the forehead is another example (ask any Indian mom).
Using the mind
Meditation and visualizations come to mind here (pun intended ha!). Thinking positive and visualizing protective energy around you are some great examples for energy protection.
Using the physical environment
Arranging and aligning your room and objects in your space are certainly part of Asian culture. Feng shui, for instance, is all about arranging furniture and items in your room to promote positive energy flow.
How to protect your energy
As I mentioned earlier, to protect your energy, it is best to reduce your exposure to energy draining moments, protect and regulate your nervous system in the moment, and prolong your calm nervous system state.
Reduce exposure
1. Be aware of your body
Pay attention to when your body feels stressed. What causes your stomach to drop? What makes you feel sick immediately?
Your body reacts faster than your brain when it feels unsafe. So noticing these changes can make you aware of triggers and energy vampires (draining your energy).
And, once they’re identified, you can work on avoiding, confronting or managing the triggers.
2. Avoid energy draining situations
More often than not, prevention is better than a cure. So, avoiding situations that deplete your energy can actually be helpful for you to stay regulated.
I’m a confrontational girlie so this one is definitely tough to get use to. But, maintaining distance can give your body enough time to feel safe, comfortable and at peace.
3. Or limit your exposure
If avoidance is not an option, you can always limit your exposure to energy sucking situations.
For a simple example, if watching the news affects you but you want to stay up-to-date, set a timer for 15 minutes and browse your favorite news outlets. Once the timer is up, stop what you’re doing and do something fun and light.
4. Set boundaries
This is easier said than done especially when you are a people pleaser. But, setting strict boundaries and honoring them can feel really protective.
Boundaries can look like not answering work calls or emails at night. Or asking someone to stop making jokes at your expense.
It’s tough to create and implement boundaries. It can take months or even years to do; you may get pushback or feel guilty.
It may also be painful watching people you love disrespect your requests. But, you are worthy of your own respect. And you deserve to protect your energy and your peace.
5. Schedule energy giving activities
When you expect to feel drained, how about scheduling activities that breathe life into you? Maybe call a best friend and have a fun chat. Hug someone special, head out for lunch, go shopping, enjoy a stroll in the park, or watch funny cat videos.
These activities are likely to boost your endorphins (happy hormones) and dopamine (pleasure hormones).
Protect yourself in the moment
6. Visualize protective light
Your mind is an incredibly powerful tool that you can use for protection. If you were to visualize protective light all around you, repelling negativity from your space, you are likely to feel less affected by the situation.
For instance, if someone is hurling insults, you may start noticing their insecurities and their projection while you sit in your protective light bubble.
7. Wear your favorite symbols
I talked about amulets being used amongst all cultures. You can choose symbols and materials that hold deep meaning to your life and use them as a physical object of protection.
Examples would be like cross pendants, Om symbols, mandalas, and representations of God, saints or Buddha. Crystals and gemstones like obsidian, tourmaline, and amethyst are considered highly protective against negative energy too.
While in a tough situation, think about these amulets as physical protectors of your energy. Visualize their protection if you can.
8. Pray
During tough situations, I always find solace in saying a quick prayer asking God to keep me safe, protect my mind, and help me navigate the events.
Praying helps to tap into the positive energies around you and call them to yourself for protection. If you are an atheist, consider asking the universe for help.
9. Breathe
One way to keep yourself protected in the moment is to reduce your stress response or get out of it quickly.
Exhaling longer than inhaling is known to activate the parasympathetic nervous system (your rest and digest mode). This 2023 study found breathing like this can also boost your mood and reduce anxiety.
You can also try box breathing and other techniques that originate from yoga.
10. Try bilateral stimulation
Bilateral stimulation involves stimulating one side of your body then the other and repeating in order to activate both sides of your brain.
Moving your eyes slowly left to right to left to right (and repeating) or tapping gently on your knees – left, right, left, and right (and repeating) would be examples of bilateral stimulation.
This is one of my favorite techniques to calm my nervous system when I’m too overwhelmed to think about protecting my energy. It’s a great way to relax your body in the moment.
11. Soothe yourself
Massage your palms, rub your arms, and give yourself a hug during an energy draining moment. These self soothing techniques are all about comforting your body to feel calmer and safe.
12. Question assumptions
This is a great answer to how to protect your energy from negative people. Chances are they have made assumptions about a situation and have negative feelings about it.
But are their assumptions valid or true? What if they are wrong? Do they have cognitive distortions or bias? Are they projecting? Is narcissism at play?
You should also question your own assumptions. Is it possible you could be wrong? Are you having a stress response from an assumption?
A great way to combat assumptions is to ask for clarity. Ask someone what they meant or how they feel. Ask yourself if other circumstances are possible. It’s great to get more data and see more perspectives.
13. Don’t own someone else’s mess
You know that saying ‘not my circus, not my monkeys’. It’s a great witty phrase to use in the moment to remind yourself that you don’t own someone else’s mess and their toxic behavior isn’t a reflection on you.
Yes, you can be kind and generous, but if a person refuses to change when they know better, it’s okay to walk away and set boundaries. Allowing yourself to be hurt constantly is not worth your energy. You deserve your own compassion and protection.
14. Validate yourself
Interacting with negative people can affect your mental and emotional state. If you are left doubting yourself, consider validating your own experiences.
Highly sensitive people often look for external validation when dealing with narcissists and other toxic people. So, it’s important to give yourself that reassurance.
Prolong the calm
15. Take a bath
Remember water is often used for cleansing and protection. So, how about drawing a bath with your favorite natural oils, salts, herbs and flowers.
Lavender oil, Epsom salts, and herbs like lemongrass and peppermint all have healing, restorative properties. And you’ll have the added benefits of aromatherapy.
16. Listen to healing music
Music has always been used for healing. Play religious music, your favorite genre, or healing frequencies and sit in peace. Music can also boost your mood and reduce stress.
If available, maybe you can book a sound bath with Tibetan singing bowls.
17. Sing
Sing along to your favorite songs and enjoy that release of pent up energy. Humming and singing are great ways to soothe your nervous system and keep you calm.
18. Enjoy nature
Listening to bird sounds, ocean sounds, and forest bathing are some of the many restorative methods you can try to relax.
19. Move your body
Qi gong is one of my favorite ways to feel calm and peace. Even when struggling with grief, qi gong felt incredibly healing and soothing.
Studies like this from 2023 show such movement can reduce fatigue and improve sleep.
Walking, running, swimming, yoga, pilates, biking, and hiking also have positive physical and mental health benefits.
20. Reduce ruminating
Overthinking or replaying what happened over and over in your mind can actually cause your body to stay in a stressed state.
I know it’s easier said than done but reducing thinking about the toxic situations. Journaling can help you get all of what’s bothering you out of your mind and onto paper. Maybe even consider having a vent journal.
Or set timers to ruminate. Allow yourself 10 minutes or 15 minutes to think about the negative situation. Once the time is up, stop thinking about it and do something fun instead.
Doing this will keep you out of that spiral, prevent your neurons from being stuck with those negative neural pathways and allow your body to calm down and feel safe again.
21. Stay off social media
Social media is designed to keep you hooked and the content you are seeing is supposed to evoke a reaction. Sometimes, they’re trying to tell you how to think.
Yes, cute cat videos are adorable and fun! But, reels about negativity in the world may make you feel upset for hours at a time. And influencers telling you what’s wrong with one gender or type of relationship can also have ill effects even if you don’t believe what they’re saying.
Rage baiting and outrage get more clicks, comments and ad income.
So, stay out of the constant dopamine and stress response cycles by staying off social media.
Trust me I know that’s way easier said than done! I have actually set app timers on my phone to keep my exposure down. It’s tough but the more you practice, the easier it gets.
22. Meditate
Meditation has been shown to reduce stress, anxiety and depression and help you regulate your emotions and stay calmer. There are so many types of meditation from deep breathing exercises, visualizations, gratitude, doing karmic actions, and more.
I personally enjoy gratitude meditations where I sit and think about someone I love and try to send positive, loving energy to them. It always leaves me feeling peaceful and calm.
23. Sleep
Sleep is an incredible way to protect your mind, body and soul. Turning off all your thoughts, allowing your body to relax, and drifting off into dreamland are so restorative.
Your body uses this time to heal itself, regulate your hormones like cortisol, and rejuvenate your energy. It’s a great gift to reward yourself with.
I’ll stop there for now. How else do you protect your energy? I’d love to know more in the comments below.
