Red Flags for Empaths in the Workplace & How to Protect Your Energy

by Marina Arutyunyan
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So let’s try and uncover some of the potential red flags in the office
Common Workplace Red Flags for Empaths
1. Emotional Drain After Interactions
You consistently feel exhausted, anxious, or low after conversations with certain colleagues or managers.
Your energy feels "sucked out" — even if nothing obvious was said.
Tip: Trust that sensation. Your nervous system is picking up what your mind may not yet see.

2. Blame-Shifting or Gaslighting
You voice a concern — suddenly it’s made to seem like it’s your fault.
You’re left doubting your own memory or judgement.
Tip: This erodes confidence. Keep notes of important conversations for clarity.

3. Overstepping Boundaries
You're expected to work extra hours, handle emotional tasks, or always say yes — because “you’re so capable” or “so understanding.”
You feel guilty saying no.
Tip: Recognise when your kindness is being exploited.

4. Exclusion or Withholding Information
You're kept out of important discussions or decisions, but still expected to contribute fully.
You feel deliberately sidelined.
Tip: Healthy workplaces are transparent. Exclusion is a control tactic.

We named few red flags, lets now talk about

How to Protect Your Energy
1. Anchor Yourself Emotionally
Before meetings or tricky interactions:
• Take 3 deep breaths
• Affirm: “I observe, I don’t absorb.”
This grounds your nervous system and prevents energy drain.

2. Gentle but Firm Boundaries
Use language like:
“I’d love to help, but I’m at capacity.”
“Let me come back to you when I have the space to focus on this.”
It’s not unkind to protect your wellbeing — it’s essential.

3. Keep Records & Notes
Document key conversations, especially where blame-shifting or gaslighting may happen.
This protects your reality and gives you confidence to stand your ground.


4. Give Yourself Permission to Step Away
If the environment is consistently draining or toxic, it’s okay to explore new opportunities.
Your wellbeing is not negotiable.

How we can train yourselves to this approach for daily life while being empath
1. Emotional Boundary Setting Scripts
Ready-made phrases to help you say no or express your needs without guilt or over-explaining.
2. Energy Clearing Practices
Simple daily rituals like breathwork, visualisation, or grounding exercises to release absorbed emotions.
3. The "Is This Mine?" Technique
A mental habit of pausing to ask: Are these feelings actually mine? — a game-changer for emotional overwhelm.
4. Empath Journal Prompts
Structured prompts to help untangle your emotions from others', gain clarity, and track patterns.
5. Relationship Red Flag Checklist
A concise tool to quickly spot manipulation, narcissistic traits, or unhealthy dynamics — before you get entangled.
6. Safe Space Inventory
A personal map of people, places, and activities that recharge you — so you always know where to retreat.
7. Breathwork for Nervous System Reset
Short guided breathing techniques to shift from anxiety to calm in minutes.

It’s also very important to understand and accept that
Your Empathy is a Gift — But You Come First
Being an empathic person is not a weakness — it’s a quiet superpower. But every gift requires care and boundaries. By prioritising your wellbeing, you remain connected to your kindness while staying rooted in your own strength.
You can be empathic, compassionate, and strong — but it starts with protecting your energy and trusting your instincts. Recognising these red flags early allows you to show up as your best self — without being drained or diminished.
Its like in the airplanes when they teach you to first put mask to yourself and then help the others