Emily Roberts, M.A., LPC is an NYC-based psychotherapist, parenting consultant, educational speaker, and author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are. 0000003576 00000 n 0000130765 00000 n endobj << /N 410 0 R /P 32 0 R /R [ 31 45 288 743 ] /T 390 0 R /V 408 0 R >> That's when the cortisol spikes, a chemical called norepinephrine is triggered that ups your heart rate and blood pressure, and you can get so keyed up on fear that you don't take the time to fully understand the thing that pushed you into this response. 0000004202 00000 n 0000012245 00000 n 0000139716 00000 n The various physiological, cognitive, and motivational, and physiological attributes of emotions may shed some light on their relation with hypertension as one of the risk factors of cardiac malfunction. Individuals often suppress what they perceive to be negative emotions as a way of avoiding distress. << /Border [ 0 0 0 ] /Dest (bb0070) /Rect [ 369.2409973145 178.3560028076 409.6629943848 186.2929992676 ] /Subtype /Link /Type /Annot >> Emotional suppression or inhibition is a necessity for most people, some of the time; it enables us to cope. Research shows that bottling up emotions can make people more aggressive.5 Studies also show that effortful suppression of negative emotion has immediate and delayed consequences for stress-induced cardiovascular reactivity.6. 0000136601 00000 n This nerve is responsible for regulating emotions, and when we take deep mindful breaths, we are literally massaging the intensity of our emotions. << /N 403 0 R /P 423 0 R /R [ 31 134 288 351 ] /T 390 0 R /V 401 0 R >> 0000083852 00000 n A study from the University of Texas found that when we avoid our emotions, we're actually making them stronger. % In fact, research on aging and longevity has demonstrated that psychological factors bordering on emotions are more important predictors of a long, healthy life than other factors like diet and activeness 17. Cowen A S and Keltner D. 2017. << /N 417 0 R /P 69 0 R /R [ 308 631 564 743 ] /T 390 0 R /V 415 0 R >> 0000139316 00000 n Repression of emotion is a goal-oriented strategy which is guided by peoples beliefs and customs and potentially by abstract ideas about the regulation of emotion 28. Any self-care activities you find effective, or that calm and relax you, will be beneficial. 0000003353 00000 n When youattempt to avoid what you are feeling, you aren't solving anything, and your brain will get stuck. G. Bhakta Institute of Biotechnology, Uka Tarsadia University, Bardoli, The widely held belief that emotional and psychological processes affect our physical health, mental health and general well-being are central to a holistic view of the individual, and as such, it is a useful foundational concept in integrative medicine. 0000022978 00000 n endstream endobj endobj 0000109046 00000 n 398 0 obj 0000018854 00000 n 424 0 obj endobj Creative Commons Attribution 4.0 International License, Irritable Bowel Syndrome, Dyspepsia, Abdominal Pain, Conversion, Paralysis, Headache, Dizziness, Pseudo-Seizures, Pelvic Pain, Sexual Dysfunction, Infertility, Visual Blurring, Tunnel Vision, Blindness, Shortness Of Breath, Choking Spells, Chest Pain. Suppressing your emotions, whether its anger, sadness, grief or frustration, can lead to physical stress on your body. 0000003487 00000 n stream boxing, running, or going to the gym). Why am I feeling this emotional reaction? Even the act of identifying and describing the feeling can have a beneficial effect. endobj You dont have to do this verbally, as long as you acknowledge it internally. Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are. 0000141979 00000 n All reasonable efforts have been taken to ensure the accuracy of material contained on this website. Your amygdala, the emotional center of the brain,gets stuck in an irrational thought process when you attempt to suppress your emotions. There have been numerous studies showing that when we regulate or ignore our emotions, we can experience short-term mental and physical reactions as well. 410 0 obj stream There are lots of different emotional states that we move in and out of as we go through the day. The ways in which humans manage their emotions has become one of the most important but least examined concerns in medicine today. However, when it goes uneven or lopsided, it becomes increasingly recognized and its negative consequences may pose danger to emotional and cognitive health. 0000005132 00000 n 0000137312 00000 n 0000006099 00000 n 0000135721 00000 n << /Border [ 0 0 0 ] /Dest (af0010) /Rect [ 201.8829956055 577.8709716797 206.3049926758 588.416015625 ] /Subtype /Link /Type /Annot >> Focusing our minds on something else helps us to forget what is really going on inside. 0000138427 00000 n Contradictory predictions arise from normative and clinical works of literature concerning the consequences of such repression of emotion. Reclaim calm with these expert-approved approaches to dealing with stress and anxiety. Concealing and repressing emotions can give rise to stress-related physiological reactions. 0000141840 00000 n endobj But emotion regulation is not aimed at eliminating emotions from our lives; it rather means using them flexibly and intelligently. How many times have you heard this advice about dealing with painful emotions? The many different types of emotions, include happiness, sadness, surprise, contempt, anger, fear and disgust. 403 0 obj There are certain fields of human endeavor which require the repression of positive or negative emotions such as: estate agents who may hide their happiness when a good offer is tabled on house sake of maintaining their professionalism, or primary school teachers suppressing their anger or disappointment sake of upsetting their young pupils when teaching them good morals. The Guidance Girl is a concept she created as an innovative, powerful approach to help women and girls achieve goals and feel their best by redefining traditional therapy. Chapman B P et al. She received her masters in counseling psychology from St. Edwards University. You can also learn from an expert(like Light Watkins, for example), which helps you stay engaged and accountable to a daily practice. 0000136774 00000 n 0000007441 00000 n << /N 411 0 R /P 32 0 R /R [ 299 45 556 743 ] /T 390 0 R /V 409 0 R >> The authors have declared that no competing interests exist. << /F 391 0 R /I 404 0 R >> It becomes imperative and clear that a more keen understanding of the roles of emotions in the occurrence and progression of symptomatic suffering is necessary in order to curtail the staggering amount of medical costs spent involved in diagnosing these symptoms that are borne out of emotional imbalance. In many alternative health disciplines, emotional health is placed on a par with the physical. Studies of patients with serious medical conditions such as cancer, diabetes, kidney failure, and obesity, reveals that those who do not comply with medical advice also show strong use of defense mechanisms 5. The effect is the same, even if the core emotion differs, says provisional clinical psychologist Victoria Tarratt. A reciprocal relationship was discovered to exist between parental support and symptoms of depression but there was no symptom of depression with peer victimization. Wolff and his colleagues also documented fixed physiological responses to emotional activation in more than three decades worth of research 8. It is important to acknowledge that feelings and emotions are not responsible for health disorders and sicknesses. They are less aware of the signals they are sending to others and are often more reactive and disconnected from themselves, which can lead to feelings of isolation and can interfere with relationships. She received her masters in counseling psychology from St. Edwards University. Toxic affect is talking about the novel idea that negative emotional conditions can have consequences for the physical health of an individual. 0000020615 00000 n People repeatedly and rapidly forget and re-discover that emotional status has a direct and profound influence on physical and mental health 7. xc``d``a `6+HeO7-,)kptYE/oy@3w3Hb+~w I'g\,_on/#)w2>~d#mtfn]ovPV|}ayv`00e(b(a(c(20.cTLj6-6_vb_l{YO0D213(d`pgeb8,q+#xaiAU2>0061h1fdaQdz%$AC?N63f dw1Le@~4C1r@J@^@~,+a All rights reserved. Repression of emotion can also be defined as the intentional and automatic method by which individuals exert control over the emotions they have, altering factors like when and how the emotions are experienced and expressed 2. Another study on emotion suppression and mortality risk over 12 years of follow-up concluded that emotion suppression may convey risk for earlier death, including death from cancer.8. Most importantly, the long-term benefits are only for people who are willing to get involved in this process emotionally. People today are not necessarily running from wild animals anymore but reacting to an emotion and processing it can still ultimately protect them from dangers, both physical and mental. Our clients are self-payers, which is the basis to enabling absolute discretion and privacy. Traumatising childhood experiences, losses, separations, psychological or physical abuse as well as chronic stress can all be reasons for developing fears, depression, burnout, addictions or eating disorders. We must put a lid on feelings so we can perform, whether that be at work or to survive in a dysfunctional family. In this respect, controversy is ongoing in the field about the repercussions of deliberate attempts to repress emotion, defined here as intentional attempts to down-regulate the inward experience and outward expression of undesired effect. 0000141500 00000 n 415 0 obj 0000138612 00000 n Are you breathing in a deep way or in a shallow way? 429 0 obj Talking with a psychotherapist or a counselor is another method of getting help. endobj 0000022822 00000 n In as much as having a family member or a trusted friend to confide in seems like the best option, it is not the only one. In conclusion, it is clear that expressing ones true emotions and the feeling is crucial to physical health, mental health, and general well being, while a reliance on concealment gives rise to a barrier to good health. Struggling to achieve work-life balance? << /N 391 0 R /P 161 0 R /R [ 40 351 296 369 ] /T 390 0 R /V 421 0 R >> << /N 392 0 R /P 423 0 R /R [ 31 632 556 662 ] /T 390 0 R /V 405 0 R >> Sign up for our FREE doctor-approved gut health guide featuring shopping lists, recipes, and tips. Think about what has got you to this point, says Tarratt, and how you can prevent that in future. 417 0 obj Such suppression can lead to alcohol and substance abuse. 418 0 obj 0000111155 00000 n 419 0 obj << /N 418 0 R /P 69 0 R /R [ 308 45 564 618 ] /T 390 0 R /V 416 0 R >> endobj We've learned how to push discomfort away, but even when we do, it always staysand grows. 0000110733 00000 n Studies by Pennebaker and his colleagues (1997) demonstrated that individuals who repress their emotions also suppress their bodys immunity, making them more vulnerable to a variety of illnesses ranging from common colds to cancer 5. 0000023839 00000 n 0000004469 00000 n 405 0 obj '=^ei:RVANa6zxb8%j2N>>W:-j;Cp(8G/sHoi8paL>X*u ;S].Q\*7A}zUTP+zp;x.U$W(W #cch nH~CDT. endobj We imagine a person who suppresses their emotions might be a totally aloof, perhaps cold, and definitely low-energy person; this is by no means the truth in all scenarios. But if youre having a tough time, stifling negative emotions doesnt make them go away and could actually be unhealthy. 0000004558 00000 n << /Border [ 0 0 0 ] /Dest (bb0065) /Rect [ 33.7319984436 188.7870025635 117.8079986572 196.7810058594 ] /Subtype /Link /Type /Annot >> endobj 0000022536 00000 n Reappraising means we temporarily suppress feelings, but process thoughts later. Empirical evidence indicates a substantial reduction in pain and discomfort from arthritis following the expression of negative. << /N 395 0 R /P 423 0 R /R [ 195 508 556 535 ] /T 390 0 R /V 393 0 R >> Take a moment to become aware of how your body is feeling during the day. 0000111752 00000 n 0000003398 00000 n Suppressed emotions stay in the body. 394 0 obj To the contrary, avoiding a deep understanding of our emotions and what's causing them can lead us to getting stuck in a fight-or-flight response. Imagine if we acted out every time that we felt angry! 0000104862 00000 n 0000005395 00000 n 0000108852 00000 n 0000022715 00000 n physiological) are weakened 22, 23. 0000017288 00000 n Practice self-compassion; try not to invalidate yourself with dismissive or unhealthy self-talk about what you are feeling. A recent study out of the UK discovered that about 25% of all new specialty referrals and about 20% of all referrals requiring surgery resulted in no particular medical diagnoses 10. share this page, Consequences of Repression of Emotion: Physical Health, Mental Health and General Well Being, 1Indira Gandhi National Open University, Regional Center, Surat, 2C. 0000141113 00000 n Back in the cave man and cave woman days, we learned to listen to our guts because they would save us from attack: run away or get eaten. 0000109989 00000 n So when youre driving the car a few weeks later and someone cuts you off, you can get all-out road rage, causing an accident. Research has shown that over 80% of all physicians visits have to do with a socio-emotional challenge, while just only 16% could be considered solely pathophysiologic in nature. Over time, untreated or unrecognized stress can lead to an increased risk of diabetes, problems with memory, aggression, anxiety, and depression. Instead, I suggest to clients to educate themselves on the science of emotions (which you already have done if you read the above) and practice a few of the skills below. << /N 397 0 R /P 423 0 R /R [ 31 412 170 514 ] /T 390 0 R /V 395 0 R >> It becomes important to understand the positive and negative consequences of different emotion regulation strategies. << /N 420 0 R /P 88 0 R /R [ 299 46 556 743 ] /T 390 0 R /V 418 0 R >> If you would like to know more, please get in touch. Depressive symptoms were discovered in the subjects following decreased perception of parental support after a year. 388 0 obj << /N 401 0 R /P 423 0 R /R [ 31 350 288 368 ] /T 390 0 R /V 399 0 R >> Learning and understanding how and when such therapies come into the treatment plan of medical systems will be a great service to all and sundry. 0000022623 00000 n endobj << /Border [ 0 0 0 ] /Dest (cr0005) /Rect [ 105.1090011597 573.3350219727 111.1179962158 585.2979736328 ] /Subtype /Link /Type /Annot >> Ask yourself why am I acting this way? We are influenced by expectations from other people in our lives. 409 0 obj << /A 452 0 R /Border [ 0 0 0 ] /Rect [ 316.5159912109 721.7009887695 365.3859863281 729.6939697266 ] /Subtype /Link /Type /Annot >> << /N 393 0 R /P 423 0 R /R [ 31 592 472 636 ] /T 390 0 R /V 391 0 R >> There are many reasons why people suppress emotions. You've spent most of your life avoiding them, so why on earth would you want to feel them all at once? When we stop andhonorour emotions, this helps to reframe our thoughtsin a more kind and loving way, such as how you would talk to a child or good friend. endobj endobj 0000140910 00000 n << /N 409 0 R /P 1 0 R /R [ 308 45 564 283 ] /T 390 0 R /V 407 0 R >> In addition, the connection between repression of emotion and certain mental disorders like depression and scientifically proven healthy ways to manage issues bordering on emotion was outlined. 0000015601 00000 n endobj We might feel sad, for example, but were reverting to anger to deal with the feeling.. HCF members should rely on authoritative advice they seek from qualified practitioners in the health and medical fields as the information provided on this website is general information only and may not be suitable to individual circumstances or health needs. using this site. << /Border [ 0 0 0 ] /Dest (bb0080) /Rect [ 56.2389984131 230.6269989014 129.5429992676 238.6199951172 ] /Subtype /Link /Type /Annot >> 0000110405 00000 n 0000112064 00000 n << /Annots [ 424 0 R 425 0 R 426 0 R 427 0 R 428 0 R 429 0 R 430 0 R 431 0 R 432 0 R 433 0 R 434 0 R 435 0 R 436 0 R 437 0 R 438 0 R ] /B [ 391 0 R 392 0 R 393 0 R 394 0 R 395 0 R 396 0 R 397 0 R 398 0 R 399 0 R 400 0 R 401 0 R 402 0 R 403 0 R ] /Contents [ 439 0 R 440 0 R 441 0 R 442 0 R 443 0 R 444 0 R 445 0 R 446 0 R ] /CropBox [ 0 0 595.2760009766 793.7009887695 ] /MediaBox [ 0 0 595.2760009766 793.7009887695 ] /Parent 278 0 R /Resources 447 0 R /Rotate 0 /StructParents 1 /Type /Page >> In other words, deciding to bury your feelings, ignore them, internalize them, pretend they didn't happen, or convince yourself that there is no need to deal with them can literally make you sick from the stress. 393 0 obj << /Filter /FlateDecode /Length 1157 >> 426 0 obj Modern society demands that we suppress emotions. << /N 419 0 R /P 88 0 R /R [ 31 45 288 743 ] /T 390 0 R /V 417 0 R >> Emotions, or psychological states, are our natural responses to the world around us. startxref 0000140325 00000 n Try to calmly understand what the other persons perspective is and what might make them behave in a certain way.. 0000107109 00000 n endobj It can be to avoid a potent or explosive feeling that is deemed socially unacceptable, or to replace an uncomfortable feeling with a more acceptable one. << /Filter /FlateDecode /S 240 /O 505 /Length 439 >> 437 0 obj Psychosomatics, Vol 19 Issue 11 Pages 697-70. 0000137097 00000 n On a very primal level, our bodies are trying to keep us safe at all times. %PDF-1.7 Unfortunately, few pieces of research have been conducted to test these hypotheses 24. 0000022131 00000 n 0000137905 00000 n 427 0 obj 0000003933 00000 n Please enable JavaScript in order to get the best experience when It is well known that suppressing emotions has a physiological impact on the body. endobj endobj 0000083577 00000 n Emotions are physiological phenomena 12. 395 0 obj They are also more likely to live longer and healthier than their pessimistic counterparts. Journal of Psychosomatic Research. << /N 407 0 R /P 1 0 R /R [ 40 45 296 743 ] /T 390 0 R /V 403 0 R >> << /N 402 0 R /P 423 0 R /R [ 31 362 556 368 ] /T 390 0 R /V 400 0 R >> 434 0 obj 435 0 obj endobj Oct 2013 Oct; 75(4): 381385. 0000005920 00000 n No matter what you are doing, take a few moments. There would likely be many undesirable consequences in relationships at home and at work. 0000003102 00000 n When we push away, suppress, or criticize ourselves for having emotions, it comes with a very high cost: our health. watching TV), or numbing (through drugs and alcohol), to overeating or controlling food intake. 0000005044 00000 n With sayings such as shell be right and no worries part of our daily vernacular, it seems that our society rates positivity highly. However, its not just your long-term health that can suffer if you suppress your negative emotions. Clinical traditions made it clear that the psychological health of an individual depends on how effective impulses are managed or regulated; the consequences of effective regulation and management are, therefore, the main focus of researchers in clinical psychology. << /N 413 0 R /P 48 0 R /R [ 308 84 564 480 ] /T 390 0 R /V 411 0 R >> The interrelationship between mind and body has long been a fascination. In order to understand what youre feeling, reflect on the way you reacted and dealt with the situation. 416 0 obj 392 0 obj 0000109440 00000 n 0000139038 00000 n 0000004782 00000 n 400 0 obj Online therapy is emerging as an effective and accessible treatment option. endobj endobj In fact, a 2013 study by the Harvard School of Public Health and the University of Rochester showed people who bottled up their emotions increased their chance of premature death from all causes by more than 30%, with their risk of being diagnosed with cancer increasing by 70%. We know that it can affect blood pressure, memory and self-esteem.. She explains that observing is an opportunity to learn about the person, rather than taking their actions personally and getting angry or frustrated. 0000139165 00000 n 0000140697 00000 n trailer << /Info 283 0 R /Root 389 0 R /Size 526 /Prev 477478 /ID [<374d38254380f9f541aa9baeefc1d273><9bd01ca5c36072598ed589388c04c411>] >> Trauma victims often find past experiences too difficult to process or are told they are wrong to do so. 0000009100 00000 n The effects of suppressed emotions include anxiety, depression, and other stress-related illnesses. Recognising youre feeling a particular way is important. 407 0 obj 0000121909 00000 n Tarratt also recommends practising forgiveness and gratitude towards the situations and people surrounding you. Emily Roberts, M.A., LPC, is an NYC-based psychotherapist, parenting consultant, educational speaker, and author of Express Yourself: A Teen Girls Guide to Speaking Up and Becoming Who You Are. Because they often fail to stick to the directives of medical advice and treatment prescriptions, such patient s create conflicts with health workers and are more likely to file complaints in the court than patients that are emotionally healthy and stable 15. << /Border [ 0 0 0 ] /Dest (af0005) /Rect [ 303.8739929199 577.8709716797 307.7860107422 588.416015625 ] /Subtype /Link /Type /Annot >> Darwin (1872) and Tomkins (1984) threw more light on this argument by stating the obvious that people are taught to count numbers to ten when emotionally distressed in order to calm down 22, 23. I try to set an alarm or reminder for the morning and midafternoon just to remind myself to check in and take a few deep breaths. This can create many maladies in the body and in the mind, causing a myriad of health issues. 422 0 obj Other findings have demonstrated that patient with cancer and other forms of malignancy that chronically mask their experiences and feelings are more liable to die despite treatments than expressive patients 18, 19. The Table 1 shows some of the physiological manifestations repression of emotion health workers are likely to come across. Alternatively, one may resort to writing down ones true feelings and emotions, or simply recording with tape the particular events in one's life that have been most upsetting and emotionally distressing. endobj Evidence for links between emotional suppression and mortality appeared initially in a Yugoslavian cohort study conducted in the 1970 by Grossarth-Maticeck.7 Long lasting hopelessness was independently associated with cancer, and anger with heart disease. Sleeping disorders, flashbacks, weight problems and serious health risks can result. 0000004870 00000 n Previous studies has indicated that stress is linked with increased cortisol levels, This has gained support from other research findings showing that how the body responds during stress depend on how one is able to deal with the stress 25. Conversely, the free and uninterrupted expression of emotion possesses clear and sustainable benefits for physical and mental health and general wellbeing. 0000111456 00000 n 412 0 obj << /Linearized 1 /L 485368 /H [ 6099 527 ] /O 423 /E 142118 /N 8 /T 477488 >> These often relate to traumatic childhood experiences. 0000084396 00000 n One in five Australians is living with depression. xref 0000023798 00000 n endobj 404 0 obj Are you tense? 0000008515 00000 n Being mindful of and understanding your emotions improves your mental and physical health without a doubt. << /Border [ 0 0 0 ] /Dest (bb0065) /Rect [ 218.6649932861 199.2760009766 284.6549987793 207.2129974365 ] /Subtype /Link /Type /Annot >> I also find it helpful to do this with a teacher and through apps such as Simple Habit and Calm. 0000022786 00000 n << /Title >> 0000107203 00000 n 0000013894 00000 n << /Border [ 0 0 0 ] /Dest (bb0125) /Rect [ 305.2909851074 126.0279998779 462.9540100098 134.0220031738 ] /Subtype /Link /Type /Annot >> << /N 421 0 R /P 161 0 R /R [ 40 361 296 743 ] /T 390 0 R /V 419 0 R >> 0000005482 00000 n 0000135783 00000 n << /A 448 0 R /Border [ 0 0 0 ] /Rect [ 497.7640075684 603.3829956055 552.7559814453 627.3640136719 ] /Subtype /Link /Type /Annot >> 0000023040 00000 n Self-compassion may be a powerful trigger for the release of oxytocin, a soothing and calming hormone that makes us feel connected in a good way and can take a dramatic situation down a few notches immediately. 0000004291 00000 n Repression of emotion is one of the most common strategies of regulating emotion used by humans. Our online classes and training programs allow you to learn from experts from anywhere in the world. As a matter of fact, the amount of relief from pain and discomfort reported by patients with chronic illness has been found to be commensurate with how able they are too deeply and authentically express their emotions and feelings. 0000006626 00000 n 397 0 obj 0000140520 00000 n If youre able to, confront the person or situation thats triggering the emotion with the goal of resolving the problem. 411 0 obj 0000007139 00000 n 0000138264 00000 n You don't take the time to see if you interpreted the stressor correctly. The repression of unpleasant emotions such as anger gives rise to elevated levels of stress. 0000003665 00000 n 0000005832 00000 n When you suppress your emotions, you are confusing and hurting your body in a profound way. If this isnt possible, Tarratt advises becoming an observer to the situation and empowering yourself in the process. We know, for example, that fear raises cortisol levels, and that chronic and persistent activation of this survival mechanism impacts health.2. When we learn to tune into our bodies, our thoughts actually slow down and offer us more control.