How to Stay Unshakable in a Chaotic World
- OYNB
- 7 days ago
- 3 min read
Emotions spread fast. You might walk into a room feeling calm, only to leave tense or drained because someone else’s mood took over. This invisible force is called emotional contagion. It happens when you absorb the feelings of others, often without realising it. For many people, this is just part of daily life. But for high performers, letting other people’s anxiety or drama control their mood is a risk they cannot afford.
Learning to recognise emotional contagion and take control of your emotional state is a skill that protects your mental energy and keeps you focused. This post will explain what emotional contagion is, why it matters, and practical steps you can take to stay steady no matter what chaos surrounds you.
What Emotional Contagion Means for You
Emotional contagion is the process where one person’s emotions trigger similar feelings in others. It’s a natural human response. When someone laughs, you might smile. When someone is anxious, you might start feeling uneasy too. This happens because our brains are wired to connect and empathise.
The problem arises when negative emotions spread unchecked. Imagine a team meeting where one person is stressed and complaining. Without awareness, others might start feeling stressed too, even if their work is fine. This can lower productivity, increase tension, and drain your energy.
For high performers, emotional contagion can be a hidden threat. It can distract you, cloud your judgment, and reduce your ability to perform at your best. Recognising when you are being affected by someone else’s mood is the first step to taking back control.
How to Recognise Emotional Contagion
You cannot stop what you don’t notice. Here are some signs you might be absorbing someone else’s emotions:
Feeling suddenly anxious or upset without a clear reason
Reacting emotionally to a situation that doesn’t directly involve you
Noticing your mood shift after spending time with certain people
Feeling drained or overwhelmed after conversations or meetings
When you catch yourself reacting this way, pause and ask: Is this my emotion or someone else’s? This simple question helps create a mental space between you and the mood you are picking up.
Practical Steps to Stay in Control
Notice Your Reactions
Start by paying attention to your emotional state throughout the day. When you feel a mood shift, take a moment to identify the source. Is it your own experience, or are you picking up on someone else’s feelings?
Pause Before Absorbing Drama
When someone shares their problems or anxiety, resist the urge to immediately take it on. Instead, pause and breathe. Remind yourself that their emotions are theirs to manage. You can listen and support without absorbing their stress.
Protect Your Mental Bandwidth
Your mental energy is limited. Guard it by setting boundaries. This could mean limiting time with highly emotional people, taking breaks during stressful situations, or practicing mindfulness to reset your focus.
Stay Centred When Chaos Surrounds You
Chaos can feel contagious, but you don’t have to join in. Use grounding techniques like deep breathing, focusing on your senses, or repeating a calming phrase to stay centred. Visualise yourself as a calm island in a stormy sea.
Real-Life Example: Managing Emotional Contagion at Work
Consider Sarah, a project manager who often deals with a stressed team. She noticed that after meetings, she felt anxious and overwhelmed. Instead of letting this continue, Sarah started to:
Recognise when team members’ stress was affecting her mood
Take a few deep breaths before and after meetings
Set clear boundaries by scheduling short breaks between meetings
Use positive affirmations to remind herself she controls her own emotions
Over time, Sarah felt more in control and less drained. Her ability to lead improved because she was no longer swept up in the team’s anxiety.
Why Mastering Emotional Contagion Matters
Choosing to control your emotional state means you run your life instead of being run by the room you’re in. It protects your mental health, improves your relationships, and boosts your performance. When you stop absorbing other people’s anxiety, you free up energy to focus on what truly matters.
If you want detailed scripts and strategies to stay unshakable in any environment, consider exploring resources like Surrounded by Drunk Idiots. These tools offer practical ways to maintain your calm and clarity no matter the chaos.
