Headspace’s New Update Will Up Your Mindfulness Game

Are there really assigned roles in friend groups or am I just imagining things?

Like I said before, it can seem like you and your friends unintentionally gravitate toward certain 'roles.' It's not like anyone woke up one day and decided, "I'm going to be the 'mother hen' of the group," but it tends to happen. Why?

Paruolo says, "In my clinical work, I've consistently observed that our friendship roles often mirror our early family dynamics. These patterns show up naturally — think about who in your friend group gets the first crisis call, who plans all the gatherings, or who everyone turns to for emotional support." I'm willing to bet you thought of a name for each scenario — including yours — because I know I did!

"Like in families, we each fall into specific roles that feel familiar to us," Paruolo further explains.

What actually makes someone an empathetic person?

There's so many definitions for empathy, but I thought it would be wise to ask a licensed professional for her opinion on the matter. "Empathy means to feel what others are feeling. You do not have to have a personal direct experience with something to feel empathy for another person," shares Paruolo.

For example, your friend could call to tell you she has to have fibroid removal surgery and is feeling scared. You may have never had surgery, but you could find yourself feeling the need to comfort her in spite of this. Paruolo says, "The cool thing about our brains is that we have mirror neurons, which means part of our brain is set up to feel what others feel. The ability to attune to others' emotional states comes naturally to some people, while others may need to develop this capacity more consciously."

To break it down even further, here's signs that Paruolo says point to your empathetic nature.

Physical Signs:

• Getting physically exhausted after being in crowds
• Feeling drained after social interactions, even enjoyable ones (OMG I feel so seen!)
• Needing extra time alone to recharge

Emotional Signs:

• Absorbing other people's emotions like a sponge
• Feeling anxious or overwhelmed in emotionally charged environments
• Finding it hard to watch violence or cruelty in movies/TV

Social Signs:

• Feeling responsible for others' happiness
• Having trouble saying "no" to people who need help

Mental Signs:

• Picking up on subtle changes in others' moods
• Being highly attuned to body language and tone
• Finding it hard to distinguish your feelings from others' feelings

It sounds like I'm the empathetic friend, but are there any downsides to this?

I've been an empath for as long as I can remember and I've found that I have to 'recharge' my social batteries at times. I thought it was because I was trying to be superwoman by fixing others' problems, but it turns out theres more to it than that. Paruolo says, "Empathetic friends and people have an uncanny ability to sense others' emotional states even when unspoken, and frequently need recovery time after intense social interactions. They tend to be deeply affected by others' experiences and naturally consider situations from multiple perspectives."

In the long run, she says it can be "distressing" for some people to always feel the feelings of others. Over time, she says, "it can cause you to shut down and retract." This can look like not being as quick to respond to the funny memes your friends send you or not even answering their phone calls right away.

But, this doesn't mean you're the only person who tends to go through this. "Many empaths struggle with maintaining boundaries due to their deep emotional attunement," she says. Color me guilty because this sounds so much like me. It got so bad at one point that my sister nicknamed me 'Captain Save-A-Lot,' which is actually the clean version of what she truly meant. Still, empathy fatigue is no laughing matter nor does it mean you're defected. You just have the natural ability to show people their feelings are important to you.

How can I protect my peace as the empathetic friend?

You know you need to set boundaries, but what does that mean? Paruolo says, "The key is understanding that empathy needs to be balanced with compassion - it's not just about feeling others' emotions but also knowing how to help without depleting yourself."

One of the things she loves to do is "encourage empaths to set clear boundaries around their emotional availability and make time for regular grounding exercises." As with gratitude journaling, try to focus on an activity that calls for you to be present. Focus on what you can hear, see, touch, taste, and smell.

"Self-care isn't just a luxury; it's essential maintenance for empaths. This might mean scheduling alone time, finding a supportive therapist, or joining communities where you can process your experiences," Paruolo implores.

I know how to be there for others, but how do I ask for emotional support when I need it?

You may feel like it's impossible to ask others for help since your shoulders are the ones people cry on, but you're only doing yourself a disservice by not speaking up. No one's super resilient or able to handle all of their distressing feelings alone. We're not meant to.

It's the reason Paruolo wants you to speak up about what you need. "The most effective approach I've seen is being direct about your needs rather than hoping others will figure them out," she says. I made this mistake during postpartum and found myself expecting my family & friends to know exactly how I felt, but they're not mind readers. The more I verbally asked for help with little or big tasks, the more my mental and emotional load lightened.

Paruolo wants you to look at "asking for support as strengthening your friendships through trust and vulnerability, instead of waiting until you're overwhelmed." By the time you reach that point, you'll be ready to enter rage or full-blown shut down mode and they're not fun.

Avoid unlocking their proverbial doors by scheduling "regular check-ins with trusted friends," suggests Paruolo. "This creates a sustainable support system and helps prevent emotional crisis points.

Intentional Thoughts

I'm someone who has a hard time letting things go; I can agonize over one thought or situation for days! Because of this, I focus a lot on taking thoughts captive, which just means pinpointing anxious thoughts and replacing them with what I know is true.

When I have an anxious thought, I do a creative visualization exercise in which I imagine it's inside a bubble floating over my head. Then I slam an imaginary door over the memory and lock it. Then the bubble explodes and the thought doesn't exist anymore. It's not necessarily pretending like it never happened, but it does allow me to exercise some control over what I allow myself to spend time and energy thinking about.

—Choe Williams, Entertainment Editor

Breathing Techniques

My mom is a Pre-K teacher and suggested I try the breathing exercises she does with her kids who are just four years old (I'm 31 for context). The first is called Mountain Breathing, which entails holding up your hand and tracing the outline of your fingers. As you climb up the mountain (or your finger), inhale, and as you trace down into the valley between your fingers, exhale. Another breathing visualization she recommends is as you inhale, imagine yourself breathing in to smell the flowers, and exhale to blow out a candle. These little imaginative scenarios help me get out of my head and focus on my breathing when I need a little reset throughout the day.

Hammock Swinging

Whenever I'm feeling super stressed, I head for the hammock I setup in my front yard. Just as rocking can soothe babies, swinging in a hammock is a powerful soother for adults too! I feel super chilled afterwards and am usually getting some Vitamin D while I'm at it for a win-win.

Painting

During the pandemic, I revisited arts and crafts with soft pastels. I started mixing the colors and doing gradient shadings on card stock with my hands, and it proved to be a super meditative way to decompress. The end result is DIY art you can share or pin on your fridge or wall.

—Alison Ives, Head Of Content

Breathing Techniques

Nothing calms me down quite like alternate-nostril breathing. I first learned about this technique in my yoga classes, but the practice (called Nadi Shodhana in Sanskrit) dates back to the Yoga Sutras of Patanjali, which was thought to be written sometime between 200 BC and 200 CE. Put simply, you sit in a comfortable position, close your eyes, and cover one nostril while you breathe in through the other. Then, you switch which nostril you're holding closed, and breathe out. In modern times, the connection between vagal nerve tone (which is correlated with anxiety and emotional regulation) and alternate-nostril breathing is becoming more and more mainstream, which may eventually help us better understand why this practice is so naturally calming.

Tarot Reading

Tarot can mean a lot of different things to different people. For me, I use tarot cards as a method to help me understand what lessons I'm learning at any given time. This has allowed me to view stressors in my life as learning experiences, which has helped me stay calm in numerous crises. I personally like to light some incense or a scented candle, sit quietly, and pull a card to see what resonates. That said, tarot and its associated images and meanings can be scary or triggering if you don't have a deep and gentle understanding of what the cards mean. I recommend Lindsay Mack's classes and podcasts for anyone who wants to learn about tarot in a non-judgemental, non-predictive, trauma-informed way.

—Maggie McCracken, Former Senior Editor

Sensory Accessories

My recent ways of coping/de-stressing have primarily been spiky sensory finger rings, which are a huge help when I need to get something done and can't stop my day to destress. I grab one of these guys which I have all over the place (most of my jacket pockets + purses), and it helps to calm me down and reset my focus.

Meditation On The Move

Another thing I do that I am trying to integrate into my daily routine is guided meditation walks. As someone who hasn't mastered sitting meditation I've found some on Headspace that I'm enjoying that are specifically for going on a walk through a city.

—Claire Shadomy, Former Graphic Designer

Baths...

In times of high stress, or after a long day, my go-to is always a candle-lit bath soak. I put a large scoop of Epsom salts in the tub with a few drops of my favorite essential oil and place tea lights all around the tub. It’s like my secret getaway from the rest of the world. I always make a point to leave my phone in the other room too so I utilize the time to just relax in silence. Water triggers the parasympathetic nervous system, which is responsible for the body's “rest and digest” response. It always gets my heart rate and blood pressure down.

...And Sound Baths

Sound baths are a meditative experience where you’re “bathed” in sound waves. I love to watch them online but you can also create your own experience. I find meditating with a singing bowl so relaxing. It can take a little practice, but once you’ve nailed the hand movement, it’s an interactive way to ease stress and channel your focus elsewhere.

—Allison Cimo, Former Social Media Manager

Take A Hike

Pretty much every day in 2020 I walked the trails near my house and I started to pick up a small rock each time. I'd fidget with it while I cleared my mind and let nature calm my nerves. I would throw the rock back into nature after my hike and it felt like a release for all of my worries.

Bedtime Music

My daughter and I listen to Doze sleep music on Headspace before we go to bed. It calms her late-night zoomies (and mine) and gets her to sleep in minutes!

—Theresa Gonzalez, Branded Content Editor

Journaling

What I use for my anxiety is the Intelligent Change Five Minute Journal. I have a safe word in place for when I feel myself spiraling or I'm not able to control my thoughts and breathing.

—Brittney Davis, Account Manager

Littlest Pet Shop Playset

Turns out the Littlest Pet Shop is still a total must-have! This playset comes with two adorable pets and over 20 accessories that your kiddo can move around to customize their own little world.

Target Toy Checklane

This interactive Target checkout counter will be very familiar to your little one if they're part of a Target family! It has options to browse store shelves, ring up play items, and pay with pretend money for the whole experience.

Wild Republic Amazon Exclusive 2024 Holiday Bear

How cute is this sweater-bearing bear? We honestly want one for ourselves. This darling plushie makes the perfect bedtime snuggle buddy for the holiday season!

Syncfun Play Kitchen Toys

If the kid you're shopping for isn't quite ready to cook and bake, they'll certainly learn the ways of the kitchen with this playset. It includes a coffee maker, toaster, and a blender, along with 2 knives, 2 spoons, 2 forks, 4 foods, 2 cups, 2 teacups, 2 plates, 2 saucers, and 2 "toasts" so their imagination can run wild.

Ninja Blast Brain & Memory Game Cube

For kiddos in the 6 to 12 year-old range, this light-up, noise-making game cube comes equipped with tons of one- and two-player games to keep them occupied, sans TV or phone screen.

Harper The Pig Weighted Comfort Plush

This cuddly stuffed animal helps "lower stress and boost calm" with a weight of 4.5 pounds to help anyone feel grounded and relaxed, even adults! Its soft fabric and cute, welcoming face will certainly satisfy any anxiousness. You can choose from Harper The Pig, Frankie The Cat, Charlie The Puppy, and more characters!

Lego Despicable Me 4 Minions & Gru's Family Mansion

The Despicable Me franchise has a hold on us all, and for the kiddos who can't get enough of The Minions or Legos, this build-it-yourself building block set will definitely have them excited and enriched with the challenge of constructing Gru's famous mansion.

Bestamtoy 36-Piece Wooden Sorting Stacking Rocks & Stones

Building blocks have come a long way from the basic triangular prisms and rectangles of our youth. This creative set emulates rocks and stones for a unique play experience since your kiddo can stack 'em in endless ways!

Fisher-Price Learn & Serve Coffee Cafe Playset

If you know the kid you're shopping for watches mom and dad prep their coffee every morning, let them in on the fun (non-caffeinated, of course) with this play-espresso machine! They'll be whipping up their very own lattes and cappuccinos in no time, and the 'rents will undoubtedly have a great time watching them get to 'work'.

Mon Ami Christmas Joyful Tree Kids Plush Toy

This cheerful tree plush rings in the Christmas season in the most adorable way possible. It's "soft, snuggly, and full of personality" to become your little pal's perfect companion!

Syncfun Marble Run Set

With a whopping 196 pieces to play with and customize, this set is full of surprises and endless ways to race marbles. It's the gift that keeps on giving, since your kiddo can change the track day after day.

Tonies Peppa Pig Toniebox Starter Set

This squishable speaker pairs up with Peppa Pig to play 9 different audible stories, songs, and more interactive sounds for your little one to listen to. It offers a great, screen-free way to keep them enriched and entertained throughout the day!

Mon Ami Monsieur Croissant

This adorable animated croissant plush will inspire joy (and comfort) for any kiddo.

Bombas Toddler Minions Gripper Calf Sock 4-Pack Gift Box

If they're totally crazy for the Minions franchise, they can now rock their favorite characters every single day. This sock gift box includes four different playful designs, plus you could even snag them in adult sizes to match!

Areaware Cubebot

This puzzle-y friend can contort into dozens of different poses for your little one to play around with. If they're not too big on the puzzle part, this colorful guy still makes a pretty epic action figure!