Emotional Contagion

Hey there,

Not long ago, I was working at a startup. I’d start my day sipping my green juice (as one does at a startup, of course), thinking about which buzzword to overuse—'synergy' or 'disruption’—while scrolling through cringy LinkedIn humblebrags. Typical morning. 

Then he would arrive. 

The CEO—he wasn’t just any boss; he was a walking hurricane.

This guy didn’t just enter a room; he detonated into it. He’d barge into meetings with espresso in one hand, phone in the other, spouting rapid-fire expletives and throwing half-baked ideas like confetti at a wedding— some brilliant, but most utterly incomprehensible. And somehow, he’d convinced all of us to follow suit.

Within 10 minutes, the office would feel like a Wall Street trading floor circa 1985. 

It wasn’t just his words; it was his energy, his tone, the sheer force of his being. He didn’t just dump his emotions. No, he infected the room.

His chaos seeped in, rewired my brain, and made me forget who I was. I’d leave meetings frazzled, talking a mile a minute, pacing, cursing, and downing coffee like it was holy water.

My calm? Gone. Green juice? Abandoned. My sense of self? Who even was she? 

That’s emotional contagion. And let me tell you—it’s real.

Emotional Contagion: The Invisible Virus

Emotional contagion is what happens when one person’s mood or energy spreads to everyone around them—like an emotional cold, but with less Kleenex and a lot more chaos. And it works both ways. 

It’s the reason your upbeat friend can turn your bad day around. And why the CEO’s frantic energy seeped into the air like a gas leak. And before I knew it, I was mirroring his chaos without even realizing it.

Scientists say it’s driven by mirror neurons, those sneaky little brain cells that mimic the emotions of others. At its core, this mechanism is about survival.

Back in the day, if one caveman freaked out about a saber-toothed tiger, it was probably a good idea for the rest of the tribe to panic too. 

Not only that– it’s also about connection. Since we’re social creatures, we mirror others’ emotions to bond with them, which is sweet in theory but disastrous if your boss thinks “panic” is a leadership strategy.

Emotional Contagion Quiz: How Susceptible Are You?

Not everyone is equally vulnerable to emotional contagion. For instance, women have been shown to be more susceptible than men, especially to negative emotions.

What about you? Do you think you are the emotional equivalent of a steel fortress, or do you soak up moods like a sponge?

Let’s find out…

Enter the Emotional Contagion Scale (yes, it’s a real thing). This psychological tool measures how susceptible you are to catching emotions from others.

Take the quiz and see where you land.

QUIZ RESULTS

If you nodded along to most of these, congratulations—you’re a prime candidate for catching other people’s feelings. This isn’t necessarily a bad thing; high empathy can be a superpower when used intentionally. 

But it also means you’re more at risk of absorbing negativity if you’re not careful. And let’s be honest—it probably explains why your meticulously curated Instagram feed leaves you feeling inadequate in five scrolls flat.

Emotional Contagion is Everywhere

Whether in families, workplaces, or social media, emotional contagion is all around us and knows no boundaries.

One second, you’re humming Jingle Bells and sipping chamomile tea. The next, Uncle Joe launches into his latest conspiracy theory about squirrels and Wi-Fi, your mom is ranting about the price of everything, and before you know it, you’re rage-quitting Monopoly because your nephew snatched Boardwalk. Again.

If emotional contagion can wreak havoc in a meeting or at a holiday table, imagine its impact on a global scale. Social media is emotional contagion on steroids.

A single angry tweet or viral video can spark outrage across continents. Entire elections, wars, and economies have been swayed by the collective emotional tides of millions. And the best politicians and marketers know how to tap into it.

How to Build Emotional Immunity

If emotions—good or bad—are more contagious than the flu at a preschool– the question is, how do we reign it in? Here’s what I’ve learned (the hard way) about resisting emotional contagion:

1. Build Your Immunity.

   Much like a common cold or any other illness, if you're tired, weak, or hungry, you'll be even more vulnerable to catching someone's negative emotions. Build strong positive connections, eat well, sleep, exercise, and get some sun. Sounds simple, but prevention is the name of the game.

2. Know Your Triggers.
   Identify the people, places, and platforms that mess with your mood and then put measures in place to safeguard yourself. Awareness is half the battle.

3. Practice Boundaries.
   Distance yourself when possible from those who infect you with their negativity. Lessen your exposure, if possible. If you can't completely remove yourself from the situation, put emotional boundaries in place.

4. Spread the Good Stuff.
   Contagion works both ways. Diffuse bad energy by being intentional about spreading calm, positivity, and joy.

5. Take the Quiz.
   Revisit the questions above and check in with yourself regularly. Knowing your susceptibility is the first step to controlling it. When you notice someone’s mood creeping into yours, pause. Take a breath. Take some distance. Remind yourself: “This is their chaos, not mine.”

A Final Thought

Like it or not, emotional contagion is everywhere. And it’s often hidden.

The good news?

You get to decide what you’ll catch. Be the person who spreads calm, humor, or gratitude—not stress or judgment.

And if all else fails, just smile and keep eating. No one argues with the person who’s chewing.

Be the calm in the chaos because the world needs fewer hurricanes and more peaceful breezes.

Stay intentional,

Shakila

p.s. If you enjoyed this issue, why not forward it to someone who needs a little emotional immunity this season? It might just be the gift they didn’t know they needed.