Emotional Contagion - 5 Things To Do To Feel Better Right Now

We all have experienced it. You are having a good day, you wake up smiling, you have a pep in your step, you feel positive and then all of a sudden you enter a room where several people are down, anxious and/or angry and now your mood has changed. You don’t even know why YOU feel different, you may not even be sure why THEY feel different. All you know is that it has impacted you. 

This is called emotional contagion. 
Emotional contagion is when we are impacted by the experiences of those around us. It happens in subtle ways when someone smiles at you and then you instantly smile back. Or when someone looks at you and you want to stare back. When someone’s frown, makes your smile feel out of place so you change your behavior. When you are in an environment where multiple people are exhibiting the same behaviors or having similar emotional states your emotional state is even more likely to mimic theirs. 
Emotional contagion is 1 biological aspect of empathy. It is necessary for how our brains function and the development of emotional connection in community. However, when the world feels like it is disarray, it can feel like your life is also in despair, no matter how good you have it. I don’t know about you, but many of the people I serve are currently feeling like their lives are in disarray and while there are certainly many changes, for many the feeling is simply the weight of world reflected in their bodies - mass emotional contagion. 
With all that we are facing in the social and political landscape, it feels like we are inundated with images, thoughts and realities that are not only disturbing but that we can do little about. It is easy to feel helpless. Since the feeling of helplessness is one that triggers trauma states, I am witnessing many people engage in trauma reactions right now - disassociation, needing additional rest, feeling confused, wanting to please others, seeking endless distractions. 
We are witnessing so much trauma that many are feeling a fear that has nothing to do with them and are triggered in ways that leave them feeling numb, disconnected and despondent. It is absolutely okay to feel deeply and be aware of what is going on in the world, but what you may not be doing enough of is caring for yourself through the experience. I know, I know a lot of you HATE when I say that, because it sounds so mundane. But in truth care is simple, effective, helpful to address the biological impact of the experiences you are having. Care restores the nervous system's capacity to manage life as it is happening now. It allows you to engage in healthy ways to address the pain and to be able to engage in effective tools, not just for your body but also to get creative enough to make appropriate changes for your life. Care is truly the secret to resilience and joy when everything and everyone around you feels like it is falling apart. 
Here are 5 things you can do to care for yourself and support you in a mood shift. 

1. Start your day with intention - when you wake up every morning, make sure that you start in a way that supports your well being for the day. What wakes you up? Is it soothing or startling? Consider what is most beneficial to you and make that change today.
   
2. Activate gratitude - when you find yourself feeling down, focus on 5 things you can be grateful for and say them out loud. Sending someone you trust a voice note about these things also can help increase the shift. 
   
3. Be intentional about time with loved ones - Who do you love spending time with? How do they make you feel? How do they support you? What activities do you love to do together? Reach out to them and make a plan.
   
4. PLAY! - where is the mindless fun at tho! Summer is filled with amusement parks, the beach, street fairs, or just sitting outside and talking. What about playing hopscotch, jumping rope, racing down the street, or simply coloring. What are the things that make you feel free? Be intentional about doing those activities.
   
5. Bilateral stimulation - to soothe the nervous system. Connecting the left and right parts of the brain support the nervous system in calming down and reducing the reactions to stimuli. Try crossing your arms over your body (right hand left shoulder, left hand right shoulder) and alternate by tapping each hand on the respective shoulder as you breathe deeply. This can feel like a gentle wave. You may find yourself tired and that is okay, in fact it is a clue that your body is coming out of a trauma reaction.​
   
   

It is so important to remember that when you feel out of control, your control lies in being able to care for yourself and connect to what you need so that you can make it through periods that feel overwhelming.