Have you ever spent time with someone and come away feeling drained, even though nothing particularly bad happened? Or sat with a cheerful friend and felt your own mood lift? Many people describe this as absorbing the energy of others.

Whatever words you use for it, the experience is very real. Moods are contagious. We pick up on tone of voice, facial expressions and body language, often without realising it. Some people, especially those who think of themselves as empaths or highly sensitive, seem to feel this more strongly than others.

Why we pick up on other people’s moods

Humans are deeply social. Over a long history, being able to sense the mood of the group helped us stay safe and connected. Researchers have explored how emotions can spread between people, and many spiritual traditions speak of a shared energy between us. Either way, it makes sense that we’re affected by the people around us.

The company you keep: how the people around you affect your mood explores this idea further.

Gentle ways to protect your energy

1. Notice what’s yours. When you suddenly feel heavy or anxious, pause and ask, Is this mine, or did I pick it up from someone else? Simply asking can create some space.

2. Ground yourself. Feel your feet on the floor. Take a few slow breaths. Some people like to imagine roots growing down into the earth, or a soft light around them.

3. Set kind boundaries. It’s okay to leave a conversation, take a break or limit time with people who consistently drain you. You can care about someone and still protect your energy.

4. Clear the day. After a demanding meeting or visit, take a short walk, wash your hands mindfully or step outside for some fresh air. Small rituals can help you let go.

5. Spend time with people who lift you. Notice who leaves you feeling lighter, and make room for more of that.

Sharing good energy too

The beautiful flip side is that we can pass on calm, warmth and kindness as well. A gentle tone, a genuine smile, a patient moment. These ripple outward too. You may not be able to control every mood around you, but you can choose what you bring into the room.

How little is enough

This week, notice one moment when your mood shifts around someone else. Pause, breathe and ask whether the feeling is yours. That small question is the beginning of looking after your energy.

When you’re ready to go a little deeper, the Guides page has a guided journal for walking through change at your own pace.