How to Make Your Perfect Meditation Playlist

Some people meditate best in silence, but I, for one, am not among them. In a space without sound, my monkey mind jumps from topic to topic, recalling what I had for lunch, plotting out all the items on my to-do list, and flipping through the radio stations of non-stop chatter in my head. If I’m going to get into a true meditative state, I need something to help me focus and allow my nervous system to chill the heck out. For me, that something is music.

I’m not alone in needing some tunes to settle my mind. As a vehicle for meditation, music has been proven to exhibit powerful effects on our bodies and brains. Peaceful sounds reduce the body’s stress response and can even lower blood pressure. Choosing the right lineup of songs is key for bringing about these soothing effects during meditation, but sometimes it’s hard to know where to begin. Especially if you’re new to the practice, how do you compile a spot-on playlist? Here’s are our tips for putting together the perfect mindful jam.

1. Set some goals. Different kinds of meditation call for different kinds of mood-setting. Sometimes you want to meditate for energy and vitality. Other times a trip floating weightlessly through space fits the bill. So to start off, it’s helpful to nail down what you’re after in your particular practice — even if it’s multiple things. If you use a music service like Spotify, iTunes, or Pandora, try creating individual playlists for the various forms of meditation you’d like to practice. “Meditation for Energy,” “Meditation for Relaxation,” or “Meditation for Healing” are a few list titles that can help organize your tunes — and your thoughts.

2. Give it time. Give some thought to how long you realistically meditate, and build your mix accordingly. Unless you’re a serious guru, a meditation playlist doesn’t have to be hours long, and having even a few songs selected can be a motivator to get a flagging practice off the ground. Perhaps all you need is a 20-minute cycle of songs to shuffle through during your everyday downtime. While it’s true that over time listening to the same half-dozen melodies on repeat can get monotonous, it’s best to start small, knowing you can always add to your list as time goes by.

3. Track down tracks. Once you’ve figured out what kinds of meditation you’re going for and how long the list should be, it’s time to fill out your feel-good roster. What specific songs do you want soothing your mind and focusing your thoughts? And where exactly do you find them? To start, think of songs you already know help you unwind or energize, depending on your goal. If you’ve got a few in mind, drag and drop them into a playlist to get things rolling. Then, if you’re using a music service that links you to larger databases, take advantage of the option to click a song to “see more like this” or “go to song radio.” to find a slew of new material similar to your known preferences. Alternatively, check out premade ambient or meditative playlists for inspo or a quick-start option. If you’re a true newbie with no go-to tunes, or if you don’t subscribe to a music service, no worries: As usual, the internet saves the day. Try searching YouTube for meditative music, or Google free ambient radio stations, then make a playlist from what you find. It also never hurts to keep your ears open for songs that speak to you as you go about your day. Keep a log of songs that catch your ear, and add them to your list when you get the chance.

4. Think outside the ambient box. Believe it or not, music for meditation doesn’t have to reverberate with Tibetan gongs and chants of “om.” In fact, it doesn’t have to sound like anything in particular, as long as it sounds good to you. Research shows that the soothing effects of songs have more to do with the way we feel about them than with their content. One study showed that when people listened to music they loved, it stimulated the part of the brain associated with focused thought, empathy, and self-awareness — far more so than when subjects felt “meh” about what they heard. So if Guns N’ Roses blisses you out or Mozart ramps you up, don’t hesitate to add them to your rotation. In the end, only you can perfect your personal meditation playlist.

What music helps you meditate? Tweet us about it @BritandCo.

(Photos via Getty)

The Grammy nominations for 2025 are in, and all your faves are included! From Taylor Swift to Sabrina Carpenter, the pop girlies are all over the nominations list. And while we're so excited to celebrate our fave pop princesses, the queen just made history. Beyoncé is officially the most Grammy-nominated in history, further solidifying her as the reigning matriarch of the music industry. Here's everything to know about this groundbreaking new record — plus, every single Grammy nomination for 2025.

How many Grammy nominations does Beyoncé have?

Youtube/Beyonce

As of November 8, 2024, Beyoncé officially has 99 Grammy nominations — the most of any artist EVER.

How many Grammy Awards has Beyoncé won?

Justin Sullivan/Getty Images

Beyoncé's won 32 Grammy Awardssince her music industry start in Destiny's Child.

A Complete List Of The 2025 Grammy Nominations

Youtube/Sabrina Carpenter

Record of the Year

  • "Now And Then" – The Beatles
  • "TEXAS HOLD 'EM" – Beyoncé
  • "Espresso" – Sabrina Carpenter
  • "360" – Charli xcx
  • "BIRDS OF A FEATHER" – Billie Eilish
  • "Not Like Us" – Kendrick Lamar
  • "Good Luck, Babe!" – Chappell Roan
  • "Fortnight" – Taylor Swift Featuring Post Malone

Columbia Records

Album of the Year

  • New Blue Sun – André 3000
  • COWBOY CARTER – Beyoncé
  • Short n' Sweet – Sabrina Carpenter
  • BRAT – Charli xcx
  • Djesse Vol. 4 – Jacob Collier
  • HIT ME HARD AND SOFT – Billie Eilish
  • The Rise and Fall of a Midwest Princess – Chappell Roan
  • THE TORTURED POETS DEPARTMENT – Taylor Swift

Youtube/Taylor Swift

Song of the Year

  • "A Bar Song (Tipsy)" – Sean Cook, Jerrel Jones, Joe Kent, Chibueze Collins Obinna, Nevin Sastry & Mark
  • Williams, songwriters (Shaboozey)
  • "BIRDS OF A FEATHER" – Billie Eilish O'Connell & Finneas O'Connell, songwriters (Billie Eilish)
  • "Die With A Smile" – Dernst "D'Mile" Emile II, James Fauntleroy, Lady Gaga, Bruno Mars & Andrew Watt, songwriters (Lady Gaga & Bruno Mars)
  • "Fortnight" – Jack Antonoff, Austin Post & Taylor Swift, songwriters (Taylor Swift Featuring Post Malone)
  • "Good Luck, Babe!" – Kayleigh Rose Amstutz, Daniel Nigro & Justin Tranter, songwriters (Chappell Roan)
  • "Not Like Us" – Kendrick Lamar, songwriter (Kendrick Lamar)
  • "Please Please Please" – Amy Allen, Jack Antonoff & Sabrina Carpenter, songwriters (Sabrina Carpenter)
  • "TEXAS HOLD 'EM" – Brian Bates, Beyoncé, Elizabeth Lowell Boland, Megan Bülow, Nate Ferraro & Raphael Saadiq, songwriters (Beyoncé)

Youtube/Chappel Roan

Best New Artist

  • Benson Boone
  • Sabrina Carpenter
  • Doechii
  • Khruangbin
  • RAYE
  • Chappell Roan
  • Shaboozey
  • Teddy Swims

Producer of the Year, Non-Classical

  • Alissia
  • Dernst "D'Mile" Emile II
  • Ian Fitchuk
  • Mustard
  • Daniel Nigro

Youtube/Billie Eilish

Songwriter of the Year, Non-Classical

  • Jessi Alexander
  • Amy Allen
  • Edgar Barrera
  • Jessie Jo Dillon
  • RAYE

Best Pop Solo Performance

  • "BODYGUARD" – Beyoncé
  • "Espresso" – Sabrina Carpenter
  • "Apple" – Charli xcx
  • "BIRDS OF A FEATHER" – Billie Eilish
  • "Good Luck, Babe! "– Chappell Roan

Youtube/Lady Gaga

Best Pop Duo/Group Performance

  • "Us" – Gracie Abrams feat. Taylor Swift
  • "LEVII’S JEAN" – Beyoncé feat. Post Malone
  • "Guess" – Charli xcx & Billie Eilish
  • "The Boy Is Mine" – Ariana Grande, Brandy and Monica
  • "Die with a Smile" – Lady Gaga & Bruno Mars

Best Pop Vocal Album

  • Short n' Sweet – Sabrina Carpenter
  • HIT ME HARD AND SOFT – Billie Eilish
  • eternal sunshine – Ariana Grande
  • The Rise and Fall of a Midwest Princess – Chappell Roan
  • THE TORTURED POETS DEPARTMENT – Taylor Swift

Youtube/Ariana Grande

Best Dance/Electronic Performance

  • "She’s Gone, Dance On" – Disclosure
  • "Loved" – Four Tet
  • "Leavemealone" – Fred Again.. & Baby Keem
  • "Neverender" – Justice & Tame Impala
  • "Witchy" – KAYTRANADA feat. Childish Gambino

Best Dance Pop Recording

  • "Make You Mine" – Madison Beer
  • "Von Dutch" – Charli xcx
  • "L’Amour De Ma Vie [Over Now Extended Edit]" – Billie Eilish
  • "Yes, and?" – Ariana Grande
  • "Got Me Started" – Troye Sivan

Youtube/Sabrina Carpenter

Best Dance/Electronic Album

  • Brat – Charli xcx
  • Three – Four Tet
  • Hyperdrama – Justice
  • TIMELESS – KAYTRANADA
  • Telos – Zedd

Best Remixed Recording

  • "Alter Ego – KAYTRANADA Remix" – KAYTRANADA, remixer
  • "A Bar Song (Tipsy) [Remix]" – David Guetta, remixer
  • "Espresso (Mark Ronson x FNZ Working Late Remix)" – FNZ & Mark Ronson, remixers
  • "Jah Sees Them – Amapiano Remix" – Alexx Antaeus, Footsteps & MrMyish, remixers
  • "Von Dutch" – A.G. Cook, remixer

Youtube/St. Vincent

Best Rock Performance

  • "Now & Then" – The Beatles
  • "Beautiful People (Stay High)" – The Black Keys
  • "The American Dream Is Killing Me" – Green Day
  • "Gift Horse" – IDLES
  • "Dark Matter" – Pearl Jam
  • "Broken Man" – St. Vincent

Best Metal Performance

  • "Mea Culpa (Ah! Ça Ira!)" – Gojira, Marina Viotti & Victor Le
  • "Crown of Horns" – Judas Priest
  • "Suffocate" – Knocked Loose feat. Poppy
  • "Screaming Suicide" – Metallica
  • "Cellar Door" – Spiritbox

Youtube/The Black Keys

Best Rock Song

  • "Beautiful People (Stay High)" – Dan Auerbach, Patrick Carney, Beck Hansen & Daniel Nakamura, songwriters
  • (The Black Keys)
  • "Broken Man" – Annie Clark, songwriter (St. Vincent)
  • "Dark Matter" – Jeff Ament, Matt Cameron, Stone Gossard, Mike McCready, Eddie Vedder & Andrew Watt,
  • songwriters (Pearl Jam)
  • "Dilemma" – Billie Joe Armstrong, Tré Cool & Mike Dirnt, songwriters (Green Day)
  • "Gift Horse" – Jon Beavis, Mark Bowen, Adam Devonshire, Lee Kiernan & Joe Talbot, songwriters (IDLES)

Best Rock Album

  • Happiness Bastards – The Black Crowes
  • Romance – Fontaines D.C.
  • Saviors – Green Day
  • TANGK – IDLES
  • Dark Matter – Pearl Jam
  • Hackney Diamonds – The Rolling Stones
  • No Name – Jack White

Diamond Mine Recording

Best Alternative Music Performance

  • "Neon Pill "– Cage the Elephant
  • "Song of the Lake" – Nick Cave & The Bad Seeds
  • "Starburster" – Fontaines D.C.
  • "Bye Bye" – Kim Gordon
  • "Flea" – St. Vincent

Best Alternative Music Album

  • Wild God – Nick Cave & The Bad Seeds
  • Charm – Clairo
  • The Collective – Kim Gordon
  • What Now – Brittany Howard
  • All Born Screaming – St. Vincent

Youtube/Coco Jones

Best R&B Performance

  • "Guidance" – Jhené Aiko
  • "Residuals" – Chris Brown
  • "Here We Go (Uh Oh)" – Coco Jones
  • "Made for Me (Live on BET)" – Muni Long
  • "Saturn" – SZA

Best Traditional R&B Performance

  • "Wet" – Marsha Ambrosius
  • "Can I Have This Groove" – Kenyon Dixon
  • "No Lie" – Lalah Hatahway feat. Michael McDonald
  • "Make Me Forget" – Muni Long
  • "That’s You" – Lucky Daye

Youtube/Kehlani

Best R&B Song

  • "After Hours" – Kehlani
  • "Burning" – Tems
  • "Here We Go (Uh Oh)" – Coco Jones
  • "Ruined Me" – Muni Long
  • "Saturn" – SZA

Best Progressive R&B Album

  • So Glad to Know You – Avery*Sunshine
  • En Route – Durand Bernarr
  • Bando Stone and the New World – Childish Gambino
  • Crash – Kehlani
  • Why Lawd? – NxWorries (Anderson .Paak & Knxwledge)

Youtube/Doechii

Best R&B Album

  • 11:11 (Deluxe) – Chris Brown
  • Vantablack – Lalah Hathaway
  • Revenge – Muni Long
  • Algorithm – Lucky Daye
  • Coming Home – Usher

Best Rap Performance

  • "Enough (Miami)" – Cardi B
  • "When the Sun Shines Again" – Common & Pete Rock feat. Posdnuos
  • "Nissan Altima" – Doechii
  • "Houdini" – Eminem

Youtube/Kendrick Lamar

Best Melodic Rap Performance

  • "Kehlani" – Jordan Adetunji feat. Kehlani
  • "Spaghetti" – Beyoncé feat. Linda Martell & Shaboozey
  • "We Still Don't Trust You" – Future & Metro Boomin feat. The Weeknd
  • "Big Mama" – Latto
  • "3:AM" – Rapsody feaet. Erykah Badu

Best Rap Song

  • “Asteroids” – Rapsody, feat. Hit-Boy
  • “Carnival” – ¥$, Kanye West, Ty Dolla $ign feat. Playboi Carti & Rich The Kid
  • “Like That” – Future & Metro Boomin feat. Kendrick Lamar
  • “Not Like Us” – Kendrick Lamar
  • "Yeah Glo!" – GloRilla

Amazon

Best Rap Album

  • Might Delete Later – J. Cole
  • The Auditorium, Vol 1 – Common & Pete Rock
  • Alligator Bites Never Heal – Doechii
  • The Death of Slim Shady (Coup De Grâce) – Eminem
  • We Don’t Trust You – Future & Metro Boomin

Best Traditional Pop Vocal Album

  • À Fleur De Peau – Cyrille Aimée
  • Visions – Norah Jones
  • Good Together – Lake Street Dive
  • Impossible Dream – Aaron Lazar
  • Christmas Wish – Gregory Porter

Amazon

Best Musical Theater Album

  • Hell’s Kitchen
  • Merrily We Roll Along
  • The Notebook
  • The Outsiders
  • Suffs
  • The Wiz

Best Country Solo Performance

  • “16 Carriages” – Beyoncé
  • “I Am Not Okay” – Jelly Roll
  • “The Architect” – Kacey Musgraves
  • “A Bar Song (Tipsy)” – Shaboozey
  • “It Takes a Woman” – Chris Stapleton

Youtube/Kacey Musgraves

Best Country Duo/Group Performance

  • “Cowboys Cry Too” – Kelsea Ballerini with Noah Kahan
  • “II Most Wanted” – Beyoncé feat. Miley Cyrus
  • “Break Mine” – Brothers Osborne
  • “Bigger Houses” – Dan + Shay
  • “I Had Some Help” – Post Malone feat. Morgan Wallen

Best Country Song

  • “The Architect” – Kacey Musgraves
  • “A Bar Song (Tipsy)” – Shaboozey
  • “I Am Not Okay” – Jelly Roll
  • “I Had Some Help” – Post Malone feat. Morgan Wallen
  • “Texas Hold ‘Em” – Beyoncé

Lainey Wilson

Best Country Album

  • COWBOY CARTER – Beyoncé
  • F-1 Trillion – Post Malone
  • Deeper Well – Kacey Musgraves
  • Higher – Chris Stapleton
  • Whirlwind – Lainey Wilson

Best Americana Performance

  • “Ya Ya” – Beyoncé
  • “Subtitles” – Madison Cunningham
  • “Don’t Do Me Good” – Madi Diaz feat. Kacey Musgraves
  • “American Dreaming” – Sierra Ferrell
  • “Runaway Train” – Sarah Jarosz
  • “Empty Trainload of Sky” – Gillian Welch & David Rawlings

Shakira

Best Latin Pop Album

  • Funk Generation – Anitta
  • El Viaje – Luis Fonsi
  • GARCÍA – Kany García
  • Las Mujeres Ya No Lloran – Shakira
  • ORQUÍDEAS – Kali Uchis

Best Música Urbana Album

  • Nadie sabe lo que va a pasar mañana – Bad Bunny
  • Rayo – J Balvin
  • FERXXOCALIPSIS – Feid
  • Las Letras Ya No Importan – Residente
  • att. – Young Miko

Amazon

Best Tropical Latin Album

  • Muevense – Marc Anthony
  • Bailar – Sheila E.
  • Radio Güira – Juan Luis Guerra 4.40
  • Alma, Corazón y Salsa (Live at Gran Teatro Nacional) – Tony Succar, Mimy Succar
  • Vacilón Santiaguero – Kiki Valera

Best Children’s Music Album

  • Brillo, Brillo! – Lucky Diaz and the Family Jam Band
  • Creciendo – Lucy Kalantari & the Jazz Cats
  • My Favorite Dream – John Legend
  • Solid Rock Revival – Rock for Children
  • World Wide Playdate – Divinity Roxx and Divi Roxx Kids

Apple Music

Best Comedy Album

  • Armageddon – Ricky Gervais
  • The Dreamer – Dave Chappelle
  • The Prisoner – Jim Gaffigan
  • Someday You’ll Die – Nikki Glaser
  • Where Was I – Trevor Noah

Best Audio Book, Narration, and Storytelling Recording

  • All You Need Is Love: The Beatles in Their Own Words – Various Artists; Guy Oldfield, producer
  • …And Your Ass Will Follow – George Clinton
  • Behind the Seams: My Life in Rhinestones – Dolly Parton
  • Last Sundays in the Plains: A Centennial Celebration – Jimmy Carter
  • My Name Is Barbra – Barbra Streisand

Apple Music

Best Compilation Soundtrack for Visual Media

  • The Color Purple
  • Deadpool & Wolverine
  • Maestro: Music by Leonard Bernstein
  • Saltburn
  • Twisters: The Album

Best Score Soundtrack For Visual Media (Includes Film And Television)

  • American Fiction – Laura Karpman, composer
  • Challengers – Trent Reznor & Atticus Ross, composers
  • The Color Purple – Kris Bowers, composer
  • Dune: Part Two – Hans Zimmer, composer
  • Shōgun – Nick Chuba, Atticus Ross & Leopold Ross, composers

Youtube/Charli XCX

Best Song Written for Visual Media

  • “Ain’t No Love in Oklahoma [from Twisters: The Album] – Luke Combs
  • “Better Place” [from Trolls Band Together] – *NSYNC & Justin Timberlake
  • “Can’t Catch Me Now” [from The Hunger Games: The Ballad of Songbirds & Snakes] – Olivia Rodrigo
  • “It Never Went Away” [from American Symphony] – Jon Batiste
  • “Love Will Survive” [from The Tattooist of Aushwitz] – Barbra Streisand

Best Music Video

  • “Tailor Swif” – A$AP Rocky
  • “360” – Charli xcx
  • “Houdini” – Eminem
  • “Not Like Us” – Kendrick Lamar
  • “Fortnight” – Taylor Swift feat. Post Malone

Best Music Film

  • American Symphony (Jon Batiste)
  • June (June Carter Cash)
  • Kings from Queens (Run DMC)
  • Stevie Van Zandt: Disciple (Steven Van Zandt)
  • The Greatest Night in Pop

When are the 2025 Grammy Awards?

Youtube/Sabrina Carpenter

The Grammy Awards February 2, 2025 at the Crypto Arena in Los Angeles.

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This post has been updated.

The age of the movie star might have been replaced by the age of the fictional character, but there are still more than a few actors audiences L-O-V-E. Rachel Zegler, Florence Pugh, and Madelyn Cline are some of the stars who make the list, but there's one A-lister who's finally making his return to the big screen: Tom Holland!

The Hollywood Reporter confirmed on October 21 that the Spider-Man actor would join Christopher Nolan's new movie alongside Matt Damon and I have never leapt down an internet rabbit hole so fast — especially since the biggest names in Hollywood just joined the cast. If you're wondering 'What is Tom Holland's next movie?' then look no further. Here's everything you need to know about the new movie before it hits theaters.

  • Tom Holland is finally starring in a new movie.
  • After The Crowded Room "absolutely broke" him, he decided to take a break from Hollywood.
  • The new film, directed by Christopher Nolan and starring Matt Damon, Zendaya, and Anne Hathaway, is coming next summer.

Who else is in Tom Holland's next movie?

AppleTV+

Tom Holland will star in Christopher Nolan's new movie for Universal Pictures. The film is still unnamed for now, but it's sure to be one heck of a drama. And when I learned Tom would be joined by Zendaya, Anne Hathaway, and Matt Damon? This just became my most-anticipated movie of 2025!

When is the movie coming out?

Pascal Le Segretain/John Nacion/Getty Images

Tom Holland & Zendaya's new movie is scheduled for July 17, 2026 and Deadline reports they're expected to begin filming at the beginning of 2025.

What is Tom Holland's next movie about?

Michael Loccisano/Getty Images

We don't have an official synopsis yet, but sources told THR that it likely won't be set in the present day. Considering Tom is one of my favorite actors ever, I'm super excited to see him return to the screen — especially given how devastated I was when he said he needed a break from acting. "This show absolutely broke me in every way possible,” he said at the premiere for AppleTV+ show The Crowded Room in New York City. “I just kept my head down. I dug my heels in, and I just tried my best.”

"I'm no stranger to hard work," he told ExtraTV. "I've lived by the idea that hard work is good work. Then again, the show did break me. There did come a time where I needed a break and disappeared and went to Mexico for a week and had time on a beach and laid low. I'm now taking a year off, and that is a result of how difficult this show was."

Bero

Tom was recently able to step into a more senior creative role with his new non-alcoholic beer BERO on October 16.

“After two years on my sobriety journey, I wanted to create something that reflected my lifestyle and values," Tom Holland said in a statement. “This beer isn’t just for those on a similar path, but for everyone who appreciates quality, craftsmanship and living life to the fullest."

Here's hoping you get to cheers a BERO on the set of your new movie, Tom!

Check back here for the latest Tom Holland movie news! And read up on his adorable relationship with Zendaya, of course.

This post has been updated.

You and your friends have likely spent countless hours together, decoding everything from imaginationships to the best comfort shows to watch when you're sad. You've probably even settled into a designated role within the group. Maybe you're the super adventurous one, always suggesting friend date ideas for the group to try, while someone else always knows how to comfort everyone when life gets rough. But, have you ever wondered if you're the most empathetic friend in the group? That's easy, just ask Brianna Paruolo, LCMCH. She's the founder and clinical director of On Par Therapyso she knows how to recognize signs you're an empath, plus how to take care of yourself!

TL;DR

  • Empathy is when "you feel what others are feeling."
  • There are physical, emotional, social, and mental signs that you're an empath.
  • You may be an empath if you get physically exhausted after being in crowds, feel anxious or overwhelmed in emotionally charged environments, feel responsible for other people's happiness, or you find it hard to distinguish your own feelings from someone else's.

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

Gary Barnes

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?

cottonbro studio

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."

Yaroslav Shuraev

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?

Mikhail Nilov

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.

cottonbro studio

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?

Kaboompics.com

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?

Vitaly Gariev

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.

We have even more self-care stories for you to dive into if you need a mental and emotional boost!

Last year, some of us celebrated the holidays apart from our families for the first time. COVID has brought with it many changes, some of them arguably positive (like increased flexibility to work from home), some difficult (such as the realization of vastly different political and social views between family and friends), and some horrible (obviously, the health implications of a global pandemic). However, for some of us, celebrating the holidays without family members isn't exclusively due to COVID. In addition to so many of us living in different areas than our families of origin, some of us simply don't have close bonds with the people we grew up around. Sometimes, this can cause loneliness.

If you're not close with your family members, the holidays can be a difficult time. This is doubly true if you don't have a close circle of friends to call upon. But make no mistake, if this sounds like your situation, you're not alone — there are thousands of other people going through the same struggles you are. We sat down with Irad Eichler, founder of Circles, a website that connects people who are sharing similar struggles, like heartbreak, grief, or loneliness. Here are some of Eichler's tips for coping — and even thriving! — during the holiday season when you're not planning on spending it with your family, for one reason or another.

Don't Fall For "Perfect Families" On Social Media

Laura Chouette

The first VERY important step to having a joyous holiday season when you're going it alone is to stop believing the narrative that others' family situations are perfect, Eichler says.

"Remember people only post a moment in time, and only the moments when they look their happiest and best."

In addition to the fact that everything you see on social media is curated for the 'gram, it's also important to remember that by focusing on what others have and you lack, you risk failing to see the great things at play in your own life.

"These holiday periods can become a time of focusing on who and what we don't have, rather than who or what we do, and can cause a negative spiral into depressing and dreadful feelings of inadequacy," says Eichler.

Gratitude is the reason for the season, after all. So instead of only seeing the negative, try some gratitude journal prompts to help you focus on what's actually really wonderful about your life right now.

Make An Effort To Deepen New Connections

Joel Muniz

While it may seem like everyone has friends and family to spend time with during the holiday season, that doesn't mean no one is available for deepening a blossoming relationship or new friendship.

"Make a list of people you can or would like to connect with, and try to reach out to at least one of them," advises Eichler.

Reaching out doesn't have to mean a big plan or an hour-long conversation. Even a quick text letting a friendly coworker know you're thinking about them can go a long way toward deepening the relationship and moving it in the direction of closer friendship.

Don't have an acquaintance in mind? Then it's time to make new acquaintances. What's more in line with the Christmas spirit than attending a Meetup or event full of people eager to make new friends?

"Join groups with similar interests to yours, such as hiking, baking, or games. Push your boundaries and be brave - you might find new people who have much in common with you."

Give Back

Priscilla Du Preez

The holiday season is a great time to focus on giving back to your community, and coincidentally, acts of generosity and kindness are known to reduce loneliness and help people feel happier. One study found that knowing a few of your neighbors and doing small acts of kindness for them — such as cheering them up, listening to them, mowing their lawn, providing advice about local business recommendations and job opportunities, and chatting over the fence — was statistically correlated with feeling less lonely and having a lower risk of depression.

Helping out elderly neighbors can be a particularly gratifying way to give back.

"Notice older lonely people in your neighborhood or community who might have no family at all, and offer to help them," says Eichler. "These can become mutually meaningful connections, and help you 'adopt' a grandparent."

Connect With Others Online

Thought Catalog

Finally, use the Internet for its highest and best purpose: to connect people. Whether you're using Meetup to find in-person events, digital forums for having conversations about special interests, or programs like Circle for getting support from others in your situation, the opportunities to create new connections are practically endless.

"There are many interest groups that can be found digitally, where or any person can connect with others in the same life stage, going through the same challenges, or who would like to explore the same interests," Eichler states. "Meaningful connections can be formed easily in these circumstances. The Internet enables us to find and connect to people all over the world who fit this, and to whom we can become more easily attached, as we are able to find people with the exact interests that energize us."

If you're struggling with loneliness, you're not alone. Connect with our digital community of makers and creatives here at Brit+Co by following us on IG and signing up for our newsletter!

This post has been updated.

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