Could You Be Experiencing 'Contagious Anxiety'? How to Recognize This Toxic Emotion!

You’re probably already aware that colds and the flu are contagious, and you might also know that conditions like lice and ringworm fall into the same category. But have you ever considered anxiety as something that could be contagious?

Interestingly, there’s such a phenomenon known as “contagious anxiety.” “Our nervous system is constantly attuned to the energies around us and tends to sync with those nearby,” explained Jaclyn Bencivenga, a licensed mental health counselor with Thriveworks in Fort Lauderdale.

For instance, if a co-worker vents about their frustrations at work with a negative attitude, it’s likely you’ll also start to feel negative. Similarly, if your partner is anxious about missing a flight, you might find yourself absorbing their worry. This pattern extends to more intense emotions like anxiety.

“Contagious anxiety can arise in close proximity to someone or even in broader contexts, like being in a grocery store,” noted Carrie Howard, a licensed clinical social worker and anxiety coach based in Texas who serves clients globally. She pointed to the COVID-era toilet paper panic as an example—simply hearing or seeing people stockpiling supplies sparked widespread anxiety.

Howard also highlighted that contagious anxiety isn’t limited to in-person interactions. Online and social media platforms can amplify this effect. If your feed is filled with posts about an impending storm, you’ll likely feel increasingly anxious as you scroll through constant updates.

Dealing with contagious anxiety is a natural response—one rooted in our evolutionary makeup.
“Humans are social beings, wired to detect and react to emotional cues, especially those signaling danger,” Howard explained. “If someone around us feels anxious, we may instinctively interpret it as a sign of a potential threat, even if we’re not consciously aware of one, leading us to adopt their vigilance to ensure our own safety.”

For early humans, this instinct might have been crucial for survival against predators. Nowadays, however, it’s often triggered by less critical situations, like a delayed train or a stressful email from a boss.

“There’s a tendency to think, ‘If others are panicked, maybe I should be too—perhaps they’re noticing something I’ve missed,’” Howard added.

Recognizing contagious anxiety:

A sudden mood shift is a key indicator that you may be absorbing someone else’s anxiety.

Imagine you’re feeling calm, but after talking to someone, you suddenly experience racing thoughts, sweaty palms, or heavy breathing. “These unexpected symptoms may indicate that you’re picking up on someone else’s emotions,” Bencivenga explained.

Howard added that interacting with someone—whether in person or online—and subsequently feeling anxious is another telltale sign.

For example, if you’re confident about a work project but a colleague shares their doubts, you might start second-guessing yourself, leading to unnecessary stress.

Unexplained anxiety could also be a clue.

Daily anxiety often has clear triggers, such as an upcoming tough conversation or an overdue bill. With contagious anxiety, however, the cause can be harder to pinpoint.

“You may feel anxious without understanding why, possibly because you’re mirroring someone else’s feelings,” Howard said. This can manifest as a vague sense of dread or unease, stemming from absorbing another person’s emotions.

Strategies to manage contagious anxiety:

Setting boundaries can help reduce the impact of contagious anxiety from others, whether they’re friends, family, or colleagues. Bencivenga suggested limiting conversations on certain topics.

“It’s okay to say, ‘This is making me feel uncomfortable—how are you feeling? Can we talk about something else?’” she advised.

Alternatively, you can steer the conversation toward something positive. Acknowledge their stress, then shift to discussing good news or a lighthearted topic, which helps regulate your own emotions.

“If the conversation continues, it’s fine to take a break—step away for a few minutes to reset,” Bencivenga recommended. Use this time to remind yourself that these feelings aren’t your own and don’t reflect your usual mindset.

If social media contributes to your anxiety, consider limiting your time online, Howard suggested.

Mindfulness and grounding techniques can also be valuable tools. “Rather than letting someone else’s anxiety spiral into catastrophic thinking, bring yourself back to the present moment by recognizing that you’re safe here and now,” Howard explained.

One method is the 54321 grounding technique, where you identify five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste in your surroundings.

Building resilience against anxiety:

Howard emphasized that at its core, anxiety reflects a nervous system that feels unsafe. Finding ways to process anxious energy and signal safety to your brain can help mitigate its effects.