How to deal with arguments and tense situations at work as an empath, according to a psychotherapist

• Amy Morin is a psychotherapist, author, and the host of "The Verywell Mind Podcast."
• Dealing with tense situations at work can be especially tough for empaths, she says.

Being an empath doesn't just mean you're empathetic — it means you also take on the feelings of other people as your own. And while being an empath has some distinct advantages (like being good at offering emotional support), there are also some clear drawbacks (like feeling emotionally drained much of the time).

Dealing with tense situations at work can be especially challenging if you're an empath. Whether you're sitting through a meeting with coworkers who don't get along or dealing with an email chain riddled with sarcasm, here are some steps you can take to get through those uncomfortable situations successfully.

1. Acknowledge your feelings

When you sense tension, your emotions are going to rise. However, you shouldn't fight those feelings — convincing yourself you shouldn't feel stressed out or overwhelmed will just cause you to feel worse.

Acknowledge what you're feeling and label it. Just putting a name to your emotions — by thinking or saying aloud "I feel nervous" or "I feel frustrated" — can help your brain make more sense of the tension you're experiencing.

2. Take a few deep breaths

Your body reacts to tension: Your stomach might feel like it's in a knot or your palms might get sweaty. That's your nervous system revving up to prepare you for whatever is about to happen.

Unless you face actual physical danger, however, it's important to learn how to calm your nervous system down. One of the best ways to do that is by taking a few slow, deep breaths.

Slow, deep breathing can signal your brain that you're working on calming your body. And it might reduce the flood of stress hormones and help you begin to feel calmer.

3. Think before you respond

Whether your first reaction is to try and smooth things over or you're tempted to just exit the conversation at the first sign of tension, think before you make any moves. Your initial reaction may not be the best approach.

When your emotions run high, it's hard to think clearly. So you might do better by gaining a little psychological distance. Ask yourself, "What would my wisest friend do in a situation like this?" Answering that question can help you develop a response that's based on rational thinking as opposed to wanting to ease your emotional discomfort.

4. Develop a helpful mantra

Create a short catchphrase that you can repeat to yourself when tension arises. Repeatedly reminding yourself "I can handle this" or "Tension isn't a bad thing" can drown out some of the negative thoughts you're likely to have.

You can also create a mantra that reminds you to focus on your behavior. Telling yourself to "make eye contact" will give you something to do so you're less preoccupied with worrisome thoughts about what's going to happen next.

5. Practice tolerating the tension

Just because a situation feels uncomfortable doesn't mean it's unbearable. In fact, you can likely tolerate the discomfort longer than you might give yourself credit for.

Resist the urge to fix everything. Instead, notice how you feel and pay attention to what's going on around you. Keep in mind that tension doesn't have to be a bad thing. It might lead to positive change if you allow it to hang around a bit longer.

6. Focus on what you can control

You can't control how other people behav, but you can control how you respond. So rather than waste your energy worrying about what someone said or might do next, focus on yourself.

Pay attention to what you're doing in the moment. You'll feel less anxious when you stay focused on the things you have control over.

7. Take care of yourself

Being an empath can be exhausting, so it's important to take care of yourself. This is especially important if there's an ongoing tense situation at work, like when your colleagues aren't pleased about the new team leader.

Self-care might involve anything from taking a yoga class to setting aside quiet time to read a book each evening. Whatever you choose to do, make it a high priority so you can ensure that you're charging your batteries to feel your best at work.