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empathy

Mental Health

'Toxic empathy' is real, but maybe not in the way you've heard. Here's what it actually is.

The term has unfortunately been co-opted in the political discourse, but it's a genuine psychological phenomenon.

Empathy can become toxic when it starts affecting your well-being.

Empathy is generally seen as a positive thing and something we want people to cultivate in themselves. The skill of feeling what others feel can help build connections between people, prevent anti-social behaviors like bullying, and aid in resolving conflict, so it's good for society as a whole when people are empathetic.

So, why are people suddenly talking about toxic empathy? Can empathy actually be bad?

There are two ways people currently reference "toxic empathy"—one that arose out of socio-political commentary (largely stemming from the 2024 book, Toxic Empathy: How Progressives Exploit Christian Compassion by conservative commentator Allie Beth Stuckey), and one based on a real psychological phenomenon that some people experience. The validity of the former is up for debate, but the latter is a common term to describe a struggle with excessive empathy that leads to self-harm.

empathy, toxic empathy, mental health, emotional regulation, psychology Toxic empathy can cause distress and dysregulation.Photo credit: Canva

What is toxic empathy?

Essentially, toxic empathy (also known as hyper-empathy) is when an empathetic person over-identifies with someone else's emotions and takes them on as their own. While empathy involves the ability to feel others' emotions, toxic empathy goes a step further to intensely identifying with them, which can lead to overwhelm, burnout, and neglect of one's self.

"While 'toxic empathy' is not a real diagnosis, many clients have felt their personal experience of feeling overwhelming levels of empathy for others normalized by the society's use of the term," Kim Rippy, LPC, CCTP-II, a trauma and anxiety specialist and owner of Keystone Therapy Group, told Upworthy.

Rippy shared that clients she's had who struggled with toxic empathy found themselves frequently overwhelmed and energetically drained when trying to connect with other people. "Some clients have even been so overwhelmed with empathy for strangers in recent world events (war on Ukraine, war on Gaza, school shootings), that they become emotionally exhausted and even depressed from their high levels of empathy," she says.

empathy, toxic empathy, mental health, emotional regulation, psychology Social media can fuel toxic empathy.Photo credit: Canva

In the age of 24/7 news and social media, we can "doomscroll" all manner of trauma from anywhere in the world, which certainly doesn't help people avoid empathy overload. But like any other positive quality, empathy in excess becomes unhealthy and must be moderated.

However, licensed mental health counselor Courtney Schrum says it's important to remember that having too much empathy isn't a sign of moral failing.

"Most people who struggle with toxic empathy aren’t weak, they’re wired to belong," Schrum told Upworthy. "Science shows our brains evolved to scan for belonging as a survival strategy. Humans have a fundamental biological need to belong, and our nervous systems are attuned to social cues that signal inclusion or rejection. When empathy tips into self-sacrifice, it’s often because the brain is trying too hard to protect connection. Naming that helps reframe over-giving not as failure, but as evidence of deeply human wiring, and that makes setting boundaries feel less like rejection and more like self-preservation."

empathy, toxic empathy, mental health, emotional regulation, psychology Caring and compassion and empathy are good. But they can go too far.Photo credit: Canva

"The goal isn’t to care less," Schrum adds, "but to care in a way that doesn’t come at the cost of your own wellbeing. When empathy is grounded in boundaries, it becomes sustainable instead of toxic."

How to avoid toxic empathy

If you're a highly empathetic person, it can feel easy to slip into a place where you become overwhelmed and paralyzed by empathy. Here are three steps for navigating and avoiding toxic empathy:

Recognize the signs

You can't change something you don't even realize is happening, so check in with yourself if you feel like you're prone to this kind of struggle.

"Notice your body first," says Schrum. "Your nervous system often signals overload before your brain does. Tension, fatigue, or irritability are cues that you’re carrying too much."

empathy, toxic empathy, mental health, emotional regulation, psychology Toxic empathy can affect your nervous system.Photo credit: Canva

Set specific boundaries for yourself

Toxic empathy is essentially empathy that goes too far, so it's important to set boundaries to rein it in.

"A prompt I recommend often is 'Do I have the power and the control to change this?' followed by 'How can I make an impact in a way that is within my boundaries (such as resources, time, finances) to offer?'" Lorain Moorehead, Licensed Psychotherapist, PMH-C, EMDR-C told Upworthy. Moorehead explains that, sometimes, people dealing with hyper-empathy might feel the instinct to take in more "hurt," like watching the news or true crime shows, because it feels in some way like taking action, even though it's not.

"A simple internal reminder like, 'Their feelings are real, but they’re not mine to solve,' helps separate empathy from over-identification," says Schrum.

Nurture your nervous system

Empathy can be exhausting even when it's not to a severe degree, so if you are a person with high empathy levels, it's important to care for yourself to avoid slipping into burnout.

empathy, toxic empathy, mental health, emotional regulation, psychology Self-care exercises like journaling and spending time in nature can help you manage stress.Photo credit: Canva

"Practice recovery rituals," says Schrum. "After emotionally heavy interactions, do something that discharges stress: a walk, humming, journaling. This resets the nervous system back toward balance."

There's so much happening in the world, and we all have the ability to witness too much trauma, far too easily, all day long, thanks to our smartphones and social media. It can feel like too much, which is why it's all the more important that folks with empathy to spare take steps to ensure that they don't allow their emotional resonance to lead to self-abandonment. Empathy is good when it helps us connect with others, not when it leads to disconnection with ourselves.

Health

The 13 signs that someone is 'dangerously good' at reading people

"You feel comfortable talking to them, and you find yourself sharing things with them that you don’t typically share."

A woman enjoying a conversation while drinking wine.

Some people are just naturally good at reading others. They pick up on subtle cues, body language, tone of voice, and facial expressions that go over other people’s heads. They are adept at seeing past other people's words and cuing into the energy or emotions behind them.

People who are great at reading others have a significant advantage in being creative, building relationships, and building teams. But where does it come from? Why does it seem like some people have an extra social muscle that others just don’t?

Some posit that people who are adept at reading others often come from backgrounds where they grew up with chaotic parents or family members. To preserve themselves, they become keen observers of subtle clues to protect themselves against abusive outbursts.

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This makes them excellent students of tone of voice, body language, and emotional states so that they can defend themselves.

abusive dad, angy dad, man drinking coffee, man in a robe, man pointing An angry man in his kitchen.via Canva/Photos

To those who aren’t brilliant at reading others, these people’s skills seem mysterious at best. So, a Reddit user posed a question to the AskReddit forum to see what other people have noticed about people who are great at reading others. “What's a sign that someone is dangerously good at reading people?” they asked. They received over 1,300 replies, and we compiled the best.

Here are 13 signs that someone is “dangerously good” at reading people.

1. You immediately overshare

"You feel comfortable talking to them and you find yourself sharing things with them you don’t typically share."

2. They're hard to read

"They themselves are typically hard to read."

"Or better yet people think they are reading you and know you but all they know is what you want them to think they know."

3. They're neutral observers

"Observe the person. It helps if you’re naturally empathetic. You can tell when they’re being sincere or when there’s motivation. You can hear it in their voice when they’re nervous, jealous, or uncomfortable. You can see it in their face. You can feel when their energy pauses, dips, or spikes. The key is to be neutral yourself. If you’re not invested in the outcome of the interaction at all, you can read others better."

"My mom is the one who tipped me off to this. She said it was the key to learning about our lives when we were preteens and teens. She said she was careful not to ever react in big ways to anything we said, especially if it was negative, because if she did we would be more likely to stop providing info. If she acted neutral, we’d keep talking."


woman, wine, party, conversation, social event, formal event A woman having a good conversation.via Canva/Photos


4. They had unpredictable parents

"Some people who grew up with unpredictable parents become hyper-observant of micro-expressions. When coupled with empathy and a good memory, they can ask good questions at the right time, or pick up on unspoken emotions (or intentions/danger). This can be a blessing and a curse."

"This is exactly how I got good at reading people. If I found myself unable to predict what my father was going to do next, there's a good chance bad things happen to me. It's born out of necessity."

5. They know you before you open your mouth

"They clock your mood or thoughts before you’ve even said anything. They would ask really specific questions. Not nosy, just oddly on point. Also, watch how fast they adjust. You’re all fired up, and they’re calm and grounding."

6. They're accurate

"When they say something about you that you’ve never told anyone, but it’s scarily accurate... like ?? How do you know that, that’s when you know they’re built different."

7. They may sabotage themselves

"People who are highly intuitive, very observant and understands people dynamics usually at the expense of knowing themselves well at times."

"OH MY GOD. This. This this this. This is exactly my wife who is by far the best people person I've ever seen...and she's terrible at understanding herself or solving her own problems."


man and woman, man in suit, serious conversation, talking with hands, blonde man A man and woman in deep conversation. via Canva/Photos

8. They understand receptivity

"Children and animals like and trust them. They are constantly aware of the receptivity levels of others."

9. They ask the right questions

"When they ask lots of questions to people, especially when they’re based off observations.

You usually don’t ___ and i see now you’re ___, is everything alright?

Since you’ve been dating your partner, I’ve noticed _____. What’s up?

I’ve noticed when you feel like ____ you usually do _____, and you’ve been doing ____ lots recently, how come?

NEVER in a way which sounds or is judgemental, is always evidence based, and as a result people are often willing to open up and elaborate more without fear of being judged. My friends do this and I try so hard to learn from them."


10. They don't show it

"One of the biggest signs that someone is exceptionally skilled at reading people is that they don’t show it. People who are truly skilled observers mask their awareness and let others underestimate them while they quietly collect insight. They downplay their intuition and pretend to guess poorly. Also, they ask or say things that are psychologically strategic."

11. You don't know them, but they know you

"You feel super close to them, very comfortable sharing anything with them and consider them a close friend. In retrospect, you realize you know next to nothing about them beyond the surface."

12. They can make friends with anyone

"I had a friend who was insanely good at reading people. He once told me 'if I want you to be my friend, you will.' I believed it too. He could be friends with anyone."

"That's kinda creepy ngl, smacks of the Machiavellian type more than the empathetic type."

13. You're afraid to lie around them

"You feel like you’re talking to a raven and you’re scared to lie."

This article originally appeared in May.

Saying "I love you!" by accident is one of life's most cringe moments.

For many of us, telling our friends and family that we love them is second nature. Every time someone leaves the house, "Love you!" Before bed at night, "Love you!" Getting off a call with them, "Love you!"

That's all well and good until that sweetly ingrained habit spills over into your work life. Especially when you're talking to an important client, where the boundaries of professional conduct are particularly important to uphold. (Do you feel the cringe coming?)

I Love You Elf GIF by MOODMAN Giphy

A woman shared an oh-so-human story about absent-mindedly telling a client she loved him, and his thoughtful response has people cheering.

"Accidentally said 'Love you!' at the end of a call with an important client yesterday," wrote a Reddit user. "I heard him giggle as I hung up, and I was mortified. Today, I saw he emailed me this:"

The email began, "Hey—Just wanted to say that I didn't mean to laugh at you when you accidentally signed off on our call with a 'love you.' I just found it funny because I've definitely done that before, and I know it happens."

Okay, phew, he understood that the laughing was mortifying and he wasn't bothered by the "love you." But then he added the absolute best thing he could have said about the situation:

"I'm glad you have enough love in your life that that response comes naturally. If anything, you should be proud of that. :)"

Then he mercifully resumed their professional conversation. "Have a great weekend! We'll follow up about my call with Chris on Wednesday, as discussed."

embarrassing story, saying I love you on accident, workplace stories, professional communication "Love you!" Oops.Photo credit: Canva

He didn't just ignore the elephant in the room and let it hang over her like an awkward cloud. He put her at ease, letting her know he's done it before and it happens and is no big deal. But then he took it a step further, adding a deeper human layer to the moment by acknowledging the fact that the words flowing so automatically and easily for her meant she was surrounded by love.

The client's emotional intelligence and thoughtful response warmed people's hearts.

"What a great and respectful response. He is completely right, it’s such a beautiful thing to have that much love in your life that it comes out naturally."

"You work with good people."

"Honestly, this made my day 😂 It's so wholesome how they responded. Shows that a little kindness (even accidental) always leaves a good impression!"

"Such a classy response. Made you feel at ease while staying professional and moving the conversation forward."

"Green flags from that client."

Green Flag GIF by The Last Talk Show Giphy

People also shared their own similar experiences with blurting out accidental "love you"s and it was a veritable love-fest:

"I told my supervisor I loved her at the end of our weekly touch point call - she chuckled and said she loved me too. We shared a good laugh. I am happy to see empathy from a random human, it is much needed."

"I said 'love you' to my new boss at labcorp when she called me to tell me I passed my drug test. Same thing, hanging up, not thinking, she gave me my results and my start date to come in for orientation and I ended the call with 'bye love you!'"

"Back in the day I straight up called one of my bosses mom. It was so embarrassing I almost died."

"A surprising number of people have done this at least once. Happens when you’re distracted and tired. My ex husband (a prosecutor) accidentally ended a phone call with 'I love you' when talking to a rural county sheriff in the middle of the night."

Embarrassed Hide GIF by flor Giphy

"I had a coworker say 'love you,' just as we were about to hang up. There was an awkward pause, clearly neither of us had hung up, then he added, 'Don’t tell my wife.' We both laughed and finally disconnected."

"I did that with my ex husband last Thursday, we both burst out laughing lol. Happily we get along great and he and his fiancée are attending my wedding next week."

"Was on phone with my boss right after he had called his wife. He ended the call with "love you." Had so much fun telling him that while I cared for him, I didn't think it was love."

Embarrassing moments don't have to ruin your day—in fact, when handled like this client, they can turn into beautiful moments of human connection. This kind of relatability, empathy, and emotional intelligence makes us all feel better about our shared humanity, oopsies and all.

This article originally appeared in May.

Democracy

Sophie Grégoire Trudeau shares the big understanding that can make democracies healthy again

In an Upworthy exclusive, Canada's "unofficial" first lady shares the root of political dysfunction.

Sophie Grégoire Trudeau at the White House.

Going through a divorce is one of the most psychologically stressful things someone can experience, right after the death of a spouse (and divorce is a sort of death of its own). But for mother of three Sophie Grégoire Trudeau, her split with Canada’s Prime Minister Justin Trudeau has been even more devastating because it happened on the world’s stage.

The 2023 breakup resulted in Grégoire Trudeau experiencing chronic stress, so she turned to the yoga mat and self-regulation to find strength through the painful transition. "I have never been more attuned and caring of my mental health than through this whole process," she told Yahoo Canada. "I have been pushed to dig into my authenticity and to put my attachment issues aside.”

Grégoire Trudeau documented her struggles and triumphs in a recent memoir, Closer Together: Knowing Ourselves, Loving Each Other, where she discusses living with an eating disorder, confronting difficult truths, and finding a deeper connection to herself. Ultimately, it’s a story about overcoming adversity to live a more authentic and fulfilling life.

Sophie Grégoire Trudeau and Justin Trudeau

Sophie Gr\u00e9goire Trudeau, Justin Trudeau, Canada, Prime Minister, Hamburg Justin und Sophie Trudeau at the Global Citizen Festival in Hamburg. via Frank Schwichtenberg/Wikimedia Commons

On June 24, 2025, she shared her journey at Aspen Ideas: Health during a discussion called “Sophie Grégoire Trudeau: A Personal Wellness Journey.” After the talk, she sat down with Upworthy to share a fascinating connection she made between mental health and politics: healthy democracies require citizens who feel safe in their bodies.

How to create healthy democracies

“Feeling safe in our bodies is a primal need. We all want to feel safe in our bodies. So, if you look at Abraham Maslow's pyramid, safety and having food on your table, a roof over your head—if safety is not there, it's game over for everything else. So, physical safety and emotional safety allows for better human connection. Better human connection means healthier democracies,” she told Upworthy.

She adds that when we are in survival mode, we don’t have time for our deeper needs and lack the bandwidth to develop or practice tolerance and empathy towards others. “You will not be thriving, but you'll be in more of a survival state, and when you're in that mode, your body is doing what it needs to save you. So you don't have much more energy and acceptance or tolerance to give to anyone.”

Sophie Gr\u00e9goire Trudeau, White House, Melania Trump, Washington DC, first lady Sophie Grégoire Trudeau and Melania Trump.The White House/Wikimedia Commons

When we lack the space for empathy, it becomes harder to understand others, which can throw us into an unending loop of negativity. This can lead to constant rumination about how others are making your life miserable. “It goes on and on and on and on, and it never stops, and then you go and consume something on TikTok or on social media that is about how it's others' fault all the time. 'Well, of course you're miserable, it's their fault,' so that reinforces your rumination process.”

Once people stop showing compassion and empathy for one another, the entire democratic process, from how we discuss issues and culture—whether at our kitchen tables or on social media—is affected. The good news, according to Grégoire Trudeau, is that just like negativity can spiral out of control, positivity can do the same. “A negative loop will reinforce a negative loop, but a positive loop will reinforce a positive loop," she told Upworthy. “So, from a psychological perspective, we can help the brain do that by watching what we consume to stop the negative rumination process.”

The connection Grégoire Trudeau makes between politics and safety is a valuable reminder to all of us who wish to engage in the democratic process while promoting healthy discourse. How we engage with the other side in a debate reveals a great deal more about us than it does about them. When we find ourselves engaging in negativity or refusing to listen to another person’s needs, it may be a clear sign that there’s a significant problem we need to address within ourselves.

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