World Mental Health Day 2024: Connection Between Suppressed Emotions And Health

Emotions are integral to our decision-making, actions, and how we communicate our internal state to others. They guide us in navigating life’s challenges and opportunities. However, the key to harnessing the power of emotions lies in how we manage them. By acknowledging their existence, validating their presence, and attuning to their signals, we can create space for these emotions to surface, allowing us to act in alignment with our true selves. The more we accept and align with our emotions, the more effectively we can use them to our advantage. Suman Khanna, Counselling Psychologist, Founder, Mind Unwind, Mumbai takes us through it:

Connection between suppressed emotions and health:

Imagine you’re in a park, enjoying a walk with your favorite music blasting in your ears. Suddenly, you notice a group of people fighting nearby. Your first instinct would likely be to lower the music, assess the situation, and adjust the volume accordingly. Once you realize the situation doesn’t concern you, you’d probably return to your music at the original volume and continue your walk.

This scenario illustrates how someone attuned to their emotions might act—they acknowledge the situation, validate their response, and then act appropriately.

In contrast, those who suppress their emotions might suppress the desire to enjoy music in the first place, aiming to maintain control over their environment, or they might keep the volume so low that it barely affects their surroundings. This is how someone with suppressed emotions tends to operate: they negate, invalidate, and act in ways that deny their true feelings.

Suppressing emotions involves denying or not acknowledging how you truly feel. This can lead to pushing these feelings deep under the surface, where they fester and cause harm. It’s a survival mechanism, often learned as a way to avoid uncomfortable emotions or perceived threats. Over time, this can result in unhealthy coping mechanisms like excessive screen time, overeating, substance use, or acting in ways that are contrary to one’s true feelings.

How bottling up emotions can harm your health?

While research on the direct link between suppressed emotions and physical health issues is limited, there is evidence that suppression can lead to problems like muscle tension, nausea, indigestion, and even lifestyle-related diseases. Emotions are stored in the body in various forms, and each individual may experience them differently. For some, this may manifest as tightness in the shoulders, while for others, it might be back pain, headaches, or other physical symptoms. If these emotions are not addressed, they can lead to more serious health concerns, including a weakened immune system, making one more susceptible to illness.

How to seek help?

If you recognize these signs in yourself, the first step is to seek help from a mental health professional. A therapist can guide you in exploring hidden emotions, teaching you to acknowledge, validate, and work through them. They can also help you understand the root causes of your emotional suppression.

Additionally, relaxation techniques like Jacobson’s Progressive Muscle Relaxation (JPMR) can help ease physical tension related to suppressed emotions. Guided imagery is another scientifically supported method that can aid in releasing emotions and, when practiced under the guidance of a trained professional, can help you explore and validate your feelings.

Before you reach out for help here’s a simple guide to help you check in with your emotions:

1. Step Back: Take a moment for yourself, away from the chaos.
2. Breathe: Allow yourself to breathe normally.
3. Identify Your Feelings: Ask yourself, “What do I feel now?” For example, “I feel anxious.”
4. Scan Your Body: Check where in your body you feel the most tension or discomfort.
5. Acknowledge Your Feelings: Recognize and name the emotion, e.g., “I feel anxious, and I feel it in my chest.”
6. Ask What It Needs: Consider what the emotion is asking from you—what will help alleviate it?
7. Express Gratitude: Thank the emotion for bringing this to your attention.
8. Shift Your Self-Talk: Replace negative or unrealistic thoughts with more balanced, realistic ones.

How to recognize if you have suppressed emotions?

Recognizing suppressed emotions can be challenging, but certain signs can help you identify if you’re struggling with this issue:

1. Discomfort with Emotions: Feeling uncomfortable when emotions surface.
2. Difficulty Acknowledging Others’ Feelings: Struggling to empathize or connect with others’ emotions.
3. Inability to Express Feelings: Not knowing what to say when someone asks how you feel.
4. Nervousness: Experiencing anxiety or unease in emotional situations.
5. Unhealthy Coping Mechanisms: Relying on distractions or harmful behaviors to avoid dealing with emotions.
6. Substance Use: Turning to alcohol or drugs to numb emotional pain.

Emotions, when understood and managed well, can be powerful allies in leading a healthier, more fulfilling life. By acknowledging, validating, and aligning with your emotions, you can ensure that they guide you toward better decisions, improved mental and physical health, and deeper connections with others.