Why Empaths Often Don’t Get the Promotions or Raises They Deserve—And How to Change That

For years, I believed my hard work would naturally be rewarded. I assumed that if I was helpful, dedicated, and willing to go the extra mile, leadership would recognize my value. But sadly, that’s still not how many traditional workplaces work.

When that shifted for me, it wasn’t because I got louder. I didn’t suddenly become someone who dominated meetings or forced myself into spaces that didn’t feel right. What changed was that I got more open—open about my value, my expectations, and what I was willing to accept.

And most importantly, I reached a point where I knew that if I couldn’t get what I was looking for, I was willing to leave. For a long time, that wasn’t true. And my supervisors knew it. They could see that I was committed, reliable, and not going anywhere—so there was no urgency to promote or reward me. But when I started to trust in my skills and understand my worth, that energy shifted. I didn’t have to be aggressive. I didn’t have to push. I just had to be clear.

If you’re an empath struggling to get a raise or promotion, you might be making the same mistakes I did. Here’s why it happens—and how to shift it, step by step.

The Top Reasons Empaths Struggle to Get Promotions and Raises:

1. You Prioritize Stability Over Self-Advocacy

It’s easy for highly sensitive individuals to value security above all else (that’s definitely another blog topic!) Even if a job isn’t ideal, it can feel safer to stay in a familiar environment than to advocate for more or explore other opportunities. Leadership often senses this, which means they have little incentive to push for your growth.

2. You Assume Hard Work Will Be Enough

Many of us believe that if we consistently deliver great results, someone will notice and reward us. But promotions aren’t just about effort—they’re about visibility, leadership, and strategy.

3. You Don’t Let Yourself Be Seen

You may naturally tend to hold back, assuming your work will speak for itself. You might also not be inclined to highlight your successes, assert your ideas in meetings, or position yourself as a leader. If no one sees your contributions, you’ll be overlooked.

4. You Struggle to Set Boundaries and Say No

Perhaps you often take on extra responsibilities without asking for recognition or compensation. Over time, you’ve become the reliable “go-to person” rather than someone leadership sees as promotable.

5. You Avoid Workplace Politics and Self-Promotion

Networking, office politics, and self-promotion can feel inauthentic or even exhausting for empaths. But relationships matter in career growth. Promotions and raises often go to those who are visible and connected—not just those who work the hardest.

6. You Haven’t Truly Believed You Could Leave

One of the biggest reasons I didn’t get the raises I wanted? I wasn’t actually willing to walk away—and my bosses knew it. If leadership senses that you’re comfortable where you are, they have no urgency to invest in you.

How to Shift This Pattern and Get What You Deserve

If the reasons listed above feel painfully familiar, don’t stress—I promise, you don’t have to change who you are to start seeing results. You just have to make small shifts that build confidence over time.

1. Start Exploring Your Value (Even If You Don’t Plan to Leave)

Soft Shift: 

• Research industry salaries, browse job listings, and remind yourself that you do have options. This helps shift your mindset from scarcity to confidence.

Next-Level Effort: 

• Have an informational interview with someone in a role you’d love or apply for a job just to see what’s out there. Even if you don’t take the job, knowing your worth changes your energy.

2. Start Tracking Your Wins (Privately at First)

Soft Shift: 

• Keep a "Wins List" of your accomplishments—projects you’ve led, positive feedback, or problems you’ve solved.

Next-Level Effort: 

• In a 1:1 with your boss, casually mention one of these wins. Even a small statement like, “I was really proud of how I handled that project,” can shift how they see you.

3. Practice Being Seen in Small Ways

Soft Shift:

• Speak up in meetings at least once, even if it’s just to agree with someone or add a thought.

Next-Level Effort: 

• Offer a solution or insight in a discussion. You don’t have to dominate the room—just let people see your leadership mindset.

4. Set a Small Boundary to Protect Your Energy

Soft Shift:

• Instead of automatically saying ‘yes’ to extra tasks, practice delaying your response: "Let me check my workload and get back to you."

Next-Level Effort:

• Proactively set boundaries by saying, “I’d love to help, but to do it well, I’d need to shift another priority.” This shows leadership skills and protects your time.

5. Make Relationship-Building Feel Natural

Soft Shift: 

• Start by engaging in small professional conversations—comment on a LinkedIn post, ask a mentor for advice, or attend a work social event.

Next-Level Effort: 

• Set up a 1:1 meeting with a leader in your company and ask, “What skills would make me a strong candidate for a promotion?” This plants the seed that you’re ready for growth.

6. Show That You’re Open to Bigger Opportunities

Soft Shift: 

• Start visualizing what it would feel like to have other opportunities–just imagining a better situation can shift your energy and mindset.

Next-Level Effort: 

• Schedule a conversation with your boss about your future. Say, “I want to grow in my role. Can we discuss a path for a promotion or salary increase in the next 6-12 months?” This lets them know you’re looking for your next step–and gives them the opportunity to decide if it will be with your current company.

The Bottom Line: You Don’t Have to Be Loud—You Just Have to Be Clear

If you’re an empath who’s been overlooked, you don’t have to become someone you’re not.

You don’t have to be louder. You just have to be clear—clear about your value, clear about what you want, and clear about the fact that you have options.

When you stop holding back—when you step fully into your voice, your energy, and your worth—you stop waiting for permission. And that’s when everything changes.

And The Most Important Takeaway from This Post:

If you try these shifts and still don’t see movement, it doesn’t mean you did something wrong. What you have now is clarity—critical information about whether your current workplace is capable of supporting your growth.

If leadership tells you a raise or promotion isn’t possible, that’s not a failure—it’s proof that it may be time to explore other opportunities. And trust me, that’s valuable information to have sooner rather than later. No more wasting time in spaces that can’t meet you where you’re headed.

You deserve to be in an environment that recognizes, values, and rewards what you bring to the table. If your current role isn’t that place, now you know—and now you can make your next move with confidence.

Want to shift how you’re seen in your workplace?

Check out my 3-month 1:1 coaching container! This is a unique opportunity to work with me one-on-one for a shorter, high-impact timeframe. I only take on 8 clients at a time to ensure my focus on you. Whether you need help navigating your workplace or marketing your business, this service is designed to help you thrive in your work and life!