To stop internalizing the negative energy around you and become the resonant, grounded presence in the room, you have to retrain your nervous system and reclaim your energetic sovereignty.

Here’s a powerful step-by-step guide:

1. Anchor Into “What’s Mine vs What’s Theirs”

If you grew up absorbing everyone’s moods to stay safe, your system became hyper-attuned to shifts in energy. Now you must unlearn that you’re responsible for everyone’s emotional state.

Try this daily mantra:

“Their energy is not mine to fix. I remain rooted in my own frequency.”

2. Create an Internal Safe Space Before Entering External Ones

When your system feels threatened, you’ll automatically shift into hypervigilance. Instead, ground yourself first.

Before entering a room, pause and:

 • Breathe deep into your belly (4 counts in, 6 counts out)

 • Imagine golden light filling your body

 • Say: “I bring safety with me. I do not abandon myself for the comfort of others.”

3. Practice Nervous System Ownership

People’s tones, facial expressions, or even silence used to trigger a survival response. That was your old wiring.

New wiring says:

“I feel discomfort. That doesn’t mean danger.”

“They’re upset. I am still safe.”

Catch yourself in the story. Stay with sensation, not assumption.

4. Develop an Energetic Shield (Not a Wall)

Walls disconnect you. Shields protect you while staying open-hearted.

Daily visualization:

 • Picture a sphere of light or water around your body.

 • Anything not meant for you bounces off or dissolves.

 • Your energy radiates from you—not absorbs into you.

5. Speak Energy Into the Room

Instead of reacting to the room—lead it.

 • Walk in slowly. Breathe deeply. Smile gently.

 • Let your presence say: “I’m not afraid of energy—I stabilize it.”

 • Your nervous system can co-regulate others just by being regulated.

The most regulated person in the room leads the room.

6. Give Yourself Permission to Not Fix

Healing doesn’t mean absorbing pain to protect others—it means staying rooted enough to not get pulled in.

You are not responsible for:

 • Their tension

 • Their unhealed wounds

 • Their projections

You’re responsible for staying present in your own energy.

7. Practice “Observing Without Absorbing”

Noticing someone’s mood is not the same as internalizing it.

Use curiosity over codependency.

Say silently:

“Interesting. That’s their energy. I choose not to carry it.”

8. Become the Frequency You Want to Multiply

Instead of matching the chaos in the room, broadcast peace.

Instead of lowering your tone to meet tension, hold grace.

Instead of absorbing panic, exude calm.

Others may shift—or not.

But you won’t lose yourself again.