Maintaining good mental health can be challenging - especially at this time.

Nearly two years of life with COVID has us all feeling a little fragile, and we know that a global economic downturn is coming our way as we attempt to exit the pandemic.

This can make it tempting to “shut off” from the world and decide to exclusively care about yourself and your own problems.

However, the reality is that humans are social animals, and we need to empathise with one another to maintain our mental health and feel positive about the world.

But just knowing that you should empathise might not be enough. So, here’s a checklist to get you kickstarted if you’re feeling a little run down or are struggling to connect with the people around you.

Non-Verbal Communication

Empathy can be defined as “the ability to recognise, understand, and share the thoughts and feelings of another person, animal, or fictional character.” However, a key step in empathy is communicating your intentions and reactions through non-verbal cues.

You can use non-verbal cues like nodding to show that you are actively listening and care about the other person's feelings. This is particularly important if you’re working with someone who is going through a challenging or stressful time.

Adopt a relaxed but engaged posture while listening and allow the other person to fully express themselves without jumping in or interrupting them. Try to catch their eye every so often to show you’re still fully engaged, and simply focus on being present while they speak to you — now isn’t the time to change their mind. Many folks just need someone to talk to.

Cultural Sensitivity

Empathy looks different in different cultures, which may have rules and norms that are different from the ones you grew up with. You must learn to respect these rules and norms and find ways to work through them while centering mutual respect and a desire to empathise with the other person.

This is particularly important if you work in a field where you encounter folks from all kinds of backgrounds. For example, a 2019 study found that expanding cultural competency in nurses improved communication with patients, and led to a better overall quality of care.

You can start gaining cultural sensitivity by actively learning about different cultures and their approach to social norms. Just remember that everyone is different, and approach this learning experience with respect and openness — otherwise, you may accidentally patronize the very people you’re attempting to connect with if you assume too much based on their culture.

Setting Boundaries

For some people, empathy comes a little too naturally and can be harmful. If you often find yourself being pulled in multiple directions and get the sense that you’re being stretched thin, then you should consider setting clear boundaries that help you maintain your own mental health.

Setting boundaries can be awkward at first but will help you out in the long run. If you need to set professional boundaries, then consider adopting “available hours” that you stick to. If someone in your personal life is overstepping the boundaries you try to set, gently remind them of why you set boundaries and their importance to you.

Empathy to Action

Just empathizing with someone’s problems is rarely enough to make a meaningful difference to their problems or your mental health. Instead, you must find ways to transform empathy into actions that make the situation better or improve your outlook on the world.

This sounds daunting, but you can take a leaf out of Vanessa Fowler’s book and become what Fowler calls an “Active Bystander” — someone who sees what is happening, empathises with a person, then chooses to take definite action to help.

Turning empathy into action really depends on the context of the person you’re resonating with, and the problems they’re facing. You need to take care to protect their feelings and privacy, but oftentimes need to do something if you feel that you can help.

Conclusion

Empathy and mental health go hand in hand. Whether you’re trying to help someone who is struggling or are using empathy to improve your outlook on the world, practicing empathy can help you see silver linings that you may have otherwise missed. If you’re really struggling to empathise, consider seeing a medical professional who can help you work through the block you’re having and can help you improve your mental wellbeing by becoming a more empathetic person.

About the Author

Katie Brenneman is a passionate writer specializing in lifestyle, mental health, education, and fitness-related content.

When she isn't writing, you can find her with her nose buried in a book or hiking with her dog, Charlie. To connect with Katie, you can follow her on Twitter.