The Effects of Emotional Suppression
By: Eunice Ahn
What is Emotional Suppression?
Emotional suppression/struggling to open up is something we all struggle with at some point in our lives, some of us more chronically. Emotional suppression is defined as "the conscious or unconscious act of inhibiting, avoiding, or hiding your emotions." Emotional suppression can often be used as a coping mechanism to offer temporary relief or a sense of control over a particular problem. But, it can have long-term detrimental effects on the physical and mental well-being.
What Might Be a Couple of Reasons Why People Suppress their Emotions?
Societal Expectations: Society has certain ideologies it imposes upon each one of us based on our personal identities. This can cause individuals to suppress their emotions to fit into these unrealistic standards. For example, cultural and gender expectations.
Fear of Judgment: The fear of being judged or ostracized can cause someone to hide their emotions. As a result of this, individuals can become uncomfortable with vulnerability.
Coping Mechanism: When there is overwhelming trauma or emotion, some individuals use emotional suppression to cope with the situation. By suppressing their emotion, they can temporarily avoid thinking about the challenging situation or avoid emotional breakdown.
Past Trauma/Lack of Trust: Those with past trauma (being rejected, misunderstood, or childhood trauma) tend to struggle with opening up most of the time. Building trust is already difficult as it is, but if past betrayals destroy trust, it is incredibly difficult to open oneself up again. This is because one believes it is the only way to protect oneself from further pain.
Why can emotional suppression be dangerous?
Increased stress- as the mind and body continuously work to hide your feelings, it could lead to chronic stress. Some side effects are physical health issues like digestive issues and hypertension.
Strained relationships- suppressing emotions can lead to misunderstanding, distance, conflict, and lack of connection in personal relationships. It is difficult to connect with people on a deeper level if you struggle to be more communicative and expressive about your feelings.
Isolation- you may distance yourself and fall into a cycle of loneliness and locked emotions.
Mental health issues- research shows that prolonged emotional suppression can lead to anxiety and depression. Unresolved conflicts can also affect overall well-being if left ignored.
Reduced self-awareness- individuals can become detached from their own feelings and needs. If left alone, detachment can lead to hindered self-awareness and personal growth.
How can you work towards being more emotionally expressive?
Increase self-awareness: pay close attention to when you start suppressing emotions and why you suppress them. You can achieve this by journaling or talking to a trusted individual to understand your emotional patterns/barriers. Pay attention to the positives and the negatives of your experiences as well. Self-reflection and communication are needed to learn and see personal growth!
Embrace vulnerability: at first glance, this may sound ridiculous because if embracing your vulnerability was so easy, you wouldn't be struggling with emotional suppression. However, first understanding that vulnerability is not a weakness but courage to change it may help change your perspective. Be vulnerable and gentle to yourself as you would with a friend going through tough times.
Build trust slowly: it may take a long time before you can trust again. But that is okay. Take it slow at your own pace! Start with opening up to a trusted individual (professional, family) about smaller, less emotionally charged thoughts or feelings. As the trust deepens, you can gradually open up more.
Practice mindfulness: practicing meditation or mindfulness can help you become more attuned to your emotions and give you a healthy outlet to process your emotions.
Practice empathy: Actively listen to those around you and provide a safe space for those who want to express themselves. If you provide that space for them, it can encourage reciprocation and they will provide that safe space for you as well. Not only that but being empathetic to someone who is vulnerable may help you realize similarities in struggles and build a supportive relationship based on understanding.
Set boundaries: Opening up does not mean you have to open up to everyone around you. Share with those you have earned and deserve your trust. Do not rush the process. In addition, not everyone will react positively to your vulnerability. Cultivate resilience so that you can bounce back from negative experiences of opening up to someone without losing your progress.
Seek support: reach out to a therapist/professional who can help you explore your emotions, provide guidance on healthy emotional expression, and untangle your trauma/struggles.
If you seek support from a professional as a trusted individual to open up to, try scheduling a free consultation by clicking the link below for additional support. Talking to a professional may help you find out more about yourself, dive deep into your trauma or struggles, and provide trustworthiness with very little room for betrayal. Share this blog with someone else who you think can also benefit from these tips. We also encourage you to sign up for free weekly tips, tools, and strategies by clicking the other link below.
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