What is Emotional Contagion? How to Harness Your Feelings

Have you ever walked into a room full of laughing people and suddenly felt happier? Or spent time with a grumpy friend and found yourself in a bad mood...

Have you ever walked into a room full of laughing people and suddenly felt happier?

Or spent time with a grumpy friend and found yourself in a bad mood afterward?

If so, you’ve experienced emotional contagion—a fascinating phenomenon that shows just how interconnected we all are.

In this guide, we’ll explore the science behind emotional contagion, how it affects our daily lives, and most importantly, how you can use this knowledge to create more positive interactions in your personal and professional relationships.

The big question we answer in this article: Are emotions contagious?

The answer is YES. Many aspects of our emotions, moods and even behaviors are contagious. Find out why and how you can use the contagion of emotions.

Let’s get into it!

What is Emotional Contagion?

Emotional contagion is the tendency for people to “catch” and mirror the emotions of those around them, often without realizing. For example, if someone approaches us with a genuine smile, we’re likely to smile back instinctively. Conversely, if they approach with a frown, we might find ourselves mirroring that expression.

This mimicry of emotional expressions often happens within milliseconds, bypassing our conscious control. This can then subtly affect both our behaviors and actual emotional state.

And that’s just facial expressions! Think about the last couple of times you had either a cheerful, bubbly conversation with a co-worker or a gloomy, dull one—I’d bet I could guess which one you walked away from with a little extra prep to your step!

Emotional contagion can be observed in various settings:

• In a workplace, a manager’s enthusiasm can spread throughout the team, boosting morale and productivity.
• At a concert, the excitement of the crowd can amplify the overall emotional experience for everyone present.
• In a tense situation, like a heated argument, negative emotions can quickly escalate as people feed off each other’s anger or frustration.

The Science of Emotional Contagion

So how exactly do we “catch” emotions? The concept might seem a little abstract, but there’s actually a lot of science behind it.

• Mirror Neurons

Our brains are equipped with special cells called mirror neurons https://www.cambridge.org/core/journals/behavioral-and-brain-sciences/article/mirror-neurons-from-origin-to-function/A376CF4E7269CADFCD9D563A39ADEDC0. These tiny powerhouses fire both when we perform an action and when we observe someone else performing that same action. It’s like our brain is playing a constant game of “monkey see, monkey do”—a very apt analogy considering that they were first discovered in monkeys https://pubmed.ncbi.nlm.nih.gov/1301372/.

But here’s the thing: mirror neurons also copy emotions! When we see someone smile, our mirror neurons activate as if we’re smiling too. This neural mimicry can trigger the actual emotion associated with the expression.

• The Facial Feedback Hypothesis

The facial feedback hypothesis https://pmc.ncbi.nlm.nih.gov/articles/PMC5816132/, first postulated by Charles Darwin, suggests that our facial expressions can influence our emotions. In other words, the act of smiling can actually make you feel happier!

When we unconsciously mimic the facial expressions of others (thanks, mirror neurons), we may start to experience the emotions associated with those expressions.

• Emotional Synchrony

Research has shown that people in close relationships tend to synchronize their emotional states over time. This emotional synchrony helps us bond with others and feel more connected.

For example, Dr. Elaine Hatfield https://journals.sagepub.com/doi/full/10.1177/1745691613497966 —a pioneer in the scientific study of love—has found that romantic partners often experience similar emotional states, even when they’re not actively trying to influence each other’s moods.

• Empathy

Empathy, our ability to understand and share the feelings of others, plays an important role in emotional contagion. When we empathize with someone, we’re more likely to “catch” their emotions.

Indeed, a 2012 study https://onlinelibrary.wiley.com/doi/full/10.1002/pchj.4 found that individuals higher in empathy showed greater brain activation, facial muscle mimicry and self-reported experience of emotion when reacting to images of happy or angry faces compared to those with lower empathy.

• The Ripple Effect

Emotions can also ripple through entire groups.

In a 2008 study https://www.bmj.com/content/337/bmj.a2338, Dr. Nicholas Christakis and colleagues found that happiness can spread up to three degrees of separation in social networks. That means your mood could potentially influence your friend’s friend’s friend!

This research became the foundation of his best-selling pop science book, Connected: The Surprising Power of Our Social Networks http://connectedthebook.com/index.html. Check out his TEDTalk on it here:

Understanding the science behind emotional contagion gives us valuable insights into how we interact with others and why we sometimes find ourselves suddenly feeling differently after social interactions.

But how does this play out in our daily lives? Let’s explore some real-world examples.

Catching Feelings in the Wild: Real-World Examples of Emotional Contagion

Now that we understand the science behind emotional contagion, let’s see how it plays out in our everyday lives.

• The Workplace

I’m sure most of us can attest to the feeling of a grumpy boss casting a cloud over the entire office—or, on the flip side, a single enthusiastic team member lifting everyone’s spirits. That’s emotional contagion at work! (Get it?)

A 2005 study https://psycnet.apa.org/record/2005-02538-007 backed this up by finding that leaders’ moods are indeed contagious: when leaders are in a good mood, individual team members have a better mood and groups are more positive.

• Friend Groups

Our friend groups are like emotional ecosystems, with everyone’s moods interacting and influencing each other.

Remember the ripple effect? Our happiness (or sadness) can spread up to three degrees of separation in our social networks.

Pro Tip: Choose your social circle wisely! Surrounding yourself with positive, supportive friends can create an upward spiral of good vibes.

• Romantic Relationships

In romantic relationships, emotional contagion takes center stage. Couples often find themselves mirroring each other’s moods, creating a shared emotional experience.

A 2003 study https://pubmed.ncbi.nlm.nih.gov/12757148/ found that romantic partners’ moods tend to converge over time. This emotional synchrony can strengthen bonds but also means that negative emotions can easily spread between partners.

Relationship Hack: If you notice your partner is in a bad mood, try consciously projecting positive emotions. Your good vibes might just be contagious enough to turn their frown upside down!

• Social Media

A controversial study https://www.pnas.org/doi/10.1073/pnas.1320040111 conducted on Facebook users in 2014 found that emotions can spread digitally through social media networks. When users were exposed to more positive content in their news feeds, they were more likely to post positive content themselves.

Digital Detox Tip: Be mindful of the content you consume on social media. If you find yourself feeling down after scrolling, it might be time to curate your feed for more positive vibes (or put down your phone altogether!)

• Customer Service

“The customer is always right” can be a difficult mantra to live by when actually working in customer service.

Thankfully, emotional contagion can be harnessed to make tough experiences slightly more manageable: remember that a genuine smile (even over the phone!) and a positive attitude can turn a frustrated customer into a happy one.

• Classrooms

In educational settings, teachers’ emotions can significantly impact students’ learning experiences. Research https://www.sciencedirect.com/science/article/pii/S0959475223000191 has shown that enthusiastic teachers tend to have more engaged and motivated students.

Teacher’s Pet Tip: If you’re an educator, your passion for the subject can be infectious. Let your excitement shine through, and you might just create a classroom full of eager learners!

Understanding how emotional contagion plays out in these different contexts gives us valuable insights into our social interactions. But how can we use this knowledge to our advantage? Let’s explore some practical strategies for harnessing the power of emotional contagion!

Before we get into the tips, are you looking for a comprehensive manual on human behavior and building connections? Check out our resource:

8 Tips to Harness Emotional Contagion For Positive Change

Here are some practical strategies to harness the power of emotional contagion for good:

Be a Mood Elevator

Just as negative emotions can bring others down, positive emotions can lift people up. Make a conscious effort to project positivity in your interactions. Smile genuinely, speak with enthusiasm, and maintain an optimistic outlook. Your good vibes might just be the catalyst for a chain reaction of positivity!

Action Step: Start your day by listing three things you’re grateful for (I like to do this with my daily journal routine). This simple practice can put you in a positive mindset, making it easier to spread good emotions throughout the day. If you’re more of a night owl, consider gratitude journaling at night for a good night’s rest.

Practice Emotional Intelligence

Developing your emotional intelligence can help you become more aware of your own emotions and those of others. This awareness allows you to better manage the emotional dynamics in your interactions.

EQ Booster: Try the “Emotion Naming” technique. Throughout the day, pause and name the emotion you’re feeling. You can do this once in the morning and at night, or, if you’re feeling extra energetic, you can even set an hourly alarm on your watch or phone. This practice can help you become more attuned to your emotional state and how it might be affecting others (and, more importantly, your own self).

For more tips on improving EQ, check out our article here: How to Improve Emotional Intelligence in 5 Steps

Create Positive Environments

Whether at home, work, or in social settings, strive to create environments that encourage positive emotions. This could involve decorating with uplifting colors, playing mood-boosting music, or organizing fun group activities.

Mood-Boosting Hack: Create a “Good Vibes” playlist with upbeat songs. Play it in the background during social gatherings or at work (if appropriate) to subtly influence the emotional atmosphere.

Working from home instead? Check out our guide on all things remote work: The Definitive Remote Work Guide 2024

Be a Supportive Listener

When someone shares their feelings with you, practice active listening and empathy. By truly connecting with their emotional experience, you can help validate their feelings and potentially shift the emotional tone of the conversation in a positive direction.

Empathy Exercise: Next time someone shares a problem with you, try mirroring their body language and tone of voice. This can help you connect more deeply with their emotional state and provide more meaningful support.

Here’s an in-depth primer on mirroring body language: Mirroring Body Language: 4 Steps To Successfully Mirror Others

Manage Your Own Emotional State

You can’t pour from an empty cup. Take care of your own emotional well-being so you have the capacity to positively influence others. This might involve practicing mindfulness, engaging in regular exercise, or seeking support when needed.

Self-Care Challenge: Set aside 10-20 minutes each day for a “mood reset” activity. This could be meditation, a quick walk outside, or even a power nap. Find what works best for you to recharge your emotional batteries. You can even pick a mindful activity from our ultimate list: 30 Mindfulness Activities To Keep Your Mind Calm (At Any Age)

Use the “Emotional Thermostat” Technique

In group settings, think of yourself as an emotional thermostat. If the collective mood is too “cold” (negative), try to warm things up with positive energy. If things get too “hot” (overly excited or tense), bring a calm, grounding presence to balance things out.

Group Dynamics Tip: Before entering a group situation, set an intention for the emotional tone you want to bring. This conscious approach can help you positively influence the group’s emotional climate.

Harness the Power of Touch (When Appropriate)

Physical touch can be a powerful conductor of emotions. A warm handshake, a pat on the back, or a hug (when appropriate and welcomed) can help transmit positive emotions and strengthen social bonds.

Touch Tip: In professional settings, a firm handshake accompanied by a genuine smile can set a positive tone for interactions. Just remember to respect personal boundaries and cultural differences regarding touch.

Practice Emotional Contagion Online

Remember, emotional contagion happens through screens too. Be mindful of the emotional content you share online. Try to spread positivity, share uplifting stories, and engage in constructive conversations.

Digital Positivity Challenge: For one week, make a conscious effort to post only positive content on your social media. Notice how it affects your online interactions and your own mood.

Every interaction is an opportunity to spread good vibes and create a more positive world around you. Your emotions are contagious—make sure they’re worth catching!

When Emotional Contagion Goes Wrong

While emotional contagion can be a powerful force for good, it’s important to recognize that it can also have a darker side. Being aware of these potential pitfalls can help us navigate social situations more effectively and protect our emotional well-being.

Negative Emotional Spirals

Just as positive emotions can spread, negative emotions can create downward spirals. In group settings, one person’s bad mood can quickly infect others, leading to a collective negative atmosphere.

Mood Shield Tip: If you find yourself in a negative emotional environment, try to create a mental barrier. Imagine a protective bubble around you that filters out negative vibes. This visualization can help you maintain your emotional state.

Emotional Exhaustion

For highly empathetic individuals, constant exposure to others’ emotions can lead to emotional exhaustion or burnout. This is particularly relevant for people in caring professions like healthcare, counseling, or social work.

Self-Care Reminder: If you work in an emotionally demanding field, make sure to schedule regular “emotional detox” sessions. This could involve spending time alone in nature, practicing meditation, or engaging in a hobby that recharges you.

Manipulation and Emotional Contagion

Some individuals might use emotional contagion manipulatively, intentionally projecting certain emotions to influence others’ behavior or decisions. This can be particularly problematic in sales, politics, or personal relationships.

Emotional Awareness Check: If you suddenly feel a strong emotion that seems out of place, ask yourself, “Is this really my feeling, or am I picking it up from someone else?” This pause can help you distinguish between your authentic emotions and those you might be “catching” from others.

The “Contagion” of Mental Health Issues

Research https://www.sciencedirect.com/science/article/abs/pii/S0149763421005807 suggests that certain mental health issues, like depression, can have a contagion-like effect. Dr. Michael Yapko explores this concept in his book “Depression is Contagious,” highlighting how depressive thoughts and behaviors can spread through social networks.

Amplification of Collective Emotions

In large groups or crowds, emotional contagion can lead to the amplification of collective emotions. While this can be positive (like the shared joy at a concert), it can also lead to negative outcomes, such as panic in emergency situations or aggression in mob mentalities.

Crowd Wisdom: In large group settings, try to maintain your individual perspective. If you feel swept up in a collective emotion that doesn’t align with your values, it’s okay to step back and reassess.

Over-reliance on Others’ Emotions

Constantly tuning into others’ emotions can sometimes lead to a disconnection from our own authentic feelings. This can make it difficult to make decisions based on our own values and needs.

Emotional Grounding Exercise: Regularly check in with yourself. Ask, “How do I really feel about this situation?” This can help you distinguish between your genuine emotions and those you might be absorbing from others.

Frequently Asked Questions (FAQs) About Emotional Contagion

What is emotional contagion?

Emotional contagion is the tendency to unconsciously mimic and adopt the emotions of those around us, often through facial expressions, body language, and tone of voice.

How does emotional contagion work?

Emotional contagion works through mirror neurons in our brains, which activate when we observe others’ emotions, causing us to experience similar feelings.

Can emotional contagion happen online?

Yes, emotional contagion can occur online through digital communication, including text messages, emails, and social media interactions.

What are the benefits of emotional contagion?

Benefits of emotional contagion include increased empathy, stronger social bonds, and improved communication in personal and professional relationships.

How does emotional contagion affect workplace dynamics?

In the workplace, emotional contagion can influence team morale, productivity, and overall atmosphere, with leaders’ emotions having a significant impact on employees.

Can animals experience emotional contagion?

Yes, studies have shown that various animals, including dogs, chimps, and mice, can experience forms of emotional contagion.

How can I protect myself from negative emotional contagion?

To protect yourself from negative emotional contagion, practice mindfulness, set emotional boundaries, and limit exposure to negative environments when possible.

What is the relationship between emotional contagion and empathy?

Emotional contagion is a building block of empathy, allowing us to experience similar emotions to others, while empathy involves cognitive understanding and perspective-taking.

Emotional Contagion: A Reading List

To deepen your understanding of emotional contagion and its impact on our lives, here are some insightful books on the topic:

1. Depression is Contagious: How the Most Common Mood Disorder is Spreading Around the World and How to Stop It by Dr. Michael Yapko

This groundbreaking book explores how depression can spread through social networks and offers practical strategies to combat its contagious nature.

2. Emotional Contagion by Elaine Hatfield, John T. Cacioppo, and Richard L. Rapson

An excellent resource for those wanting a deeper scientific understanding of the phenomenon, this book provides a comprehensive overview of emotional contagion, exploring its mechanisms, effects, and implications.

3. Social: Why Our Brains Are Wired to Connect by Matthew D. Lieberman

While not exclusively about emotional contagion, this book delves into the neuroscience of social connections and how our brains are fundamentally shaped by our interactions with others.

4. The Happiness Advantage: How a Positive Brain Fuels Success in Work and Life by Shawn Achor

Achor provides practical strategies for cultivating positivity and leveraging the power of emotional contagion for personal and professional growth.

5. Resonant Leadership: Renewing Yourself and Connecting with Others Through Mindfulness, Hope, and Compassion by Richard Boyatzis and Annie McKee

This book focuses on how leaders can use emotional intelligence and positive emotional contagion to create more effective, harmonious work environments. It’s a great read for anyone in a leadership position or aspiring to be a positive influence in their organization.

Emotional Waves in Social Oceans

Let’s recap the most important points about emotional contagion:

• Emotional contagion is the tendency to “catch” and mirror the emotions of those around us, often unconsciously.
• It’s driven by various factors, including mirror neurons, facial feedback, and empathy. Emotional contagion occurs in various settings, including workplaces, friend groups, romantic relationships, and even through social media.
• Being aware of emotional contagion can help us manage our own emotions and positively influence those around us.
• Strategies for harnessing emotional contagion include practicing emotional intelligence, creating positive environments, and managing your own emotional state.
• While emotional contagion can be a powerful force for good, it’s important to be aware of its potential downsides, such as the spread of negative emotions or emotional exhaustion.
• Developing emotional awareness and resilience can help you navigate the complex world of emotional contagion more effectively.

By being mindful of how emotions spread, you can become a positive emotional influencer, contributing to the well-being of those around you while also protecting your own emotional health.

Of course, to wield the positive influence of emotions, you need to be able to understand them—especially when they’re non-verbal! Whether you’re looking to modify your own emotional signals or become more attuned to others’, make sure you check out our guide on becoming a master of reading body language: How to Read People and Decode 7 Body Language Cues.