Emotional Numbness
Life has a way of overwhelming us. Whether it’s the grind of daily responsibilities, the weight of unprocessed grief, or the relentless pursuit of perfection, sometimes we lose touch with our emotions. I know that during this election season, many people chose checking out or "preserving self" rather than leaning into their different emotions.
Emotional numbness often feels like being stuck in neutral. You’re moving through life—working, socializing, fulfilling obligations—but something’s missing. The highs of joy and the lows of sadness become muted. You may even find yourself avoiding situations or thoughts that could trigger emotion, fearing that the floodgates, once opened, will be too overwhelming.
This disconnection often serves as a survival mechanism. When we face intense stress, trauma, or prolonged emotional overload, our brains may shield us by dampening our emotional responses. While this can be helpful in the short term, over time, it can leave us feeling alienated from our inner world and those around us.
FEEL Your Way Back
With patience and practice, you can reconnect with your emotional world and regain your sense of self. Reconnecting with your emotions starts with creating space to explore and gently reconnect with yourself. In our fast-paced world, emotions often get lost in the shuffle. Finding ways to slow down can help create the mental space to tune into your feelings. Emotions often manifest physically. Use your body as a guide. Tension in your shoulders might indicate stress, while a flutter in your chest might signal excitement or anxiety, and feeling warm can be a sign of happiness. Start by noticing what sensations arise and explore what emotions they might be connected to. All of my anxiety lives in my belly. So when I feel it, rather than ignoring that feeling and pushing through, I ask myself "What are you anxious about?" and "What do you need right now?" to help me be present with myself. Liberation lies in community. Identify a trusted friend or family member(s) that you can create safe spaces to share and listen in nonjudgmental ways. Having a safe space where you can practice expressing your feelings and emotional needs without worrying about being judged can be priceless. Don't be afraid to build this with those close to you. Remember, it's okay to feel deeply - even if it's uncomfortable. Allow for vulnerability. Be gentle with yourself as you re-engage with emotions that may have been buried for a long time.
Tips for feeling your emotions
Pause and Breathe: When you notice an emotion rising, pause for a moment and take several deep breaths. This can help you stay present with the feeling rather than rushing to push it away or react.
Label the Emotion: Give the emotion a name (e.g., anger, sadness, joy, frustration). Naming it can help you gain clarity and take ownership of the feeling instead of being overwhelmed by it. A feeling wheel can really help with this!
Stay Curious: Approach your emotions with curiosity rather than judgment. Ask yourself, "What is this emotion trying to teach me?" or "What is this feeling connected to in my life right now?"
Allow Yourself to Feel Without Judgment: Give yourself permission to feel the emotion fully, even if it's uncomfortable. Avoid labeling your feelings as "good" or "bad" and accept them as part of your human experience.
Journal Your Feelings: Writing down your thoughts and feelings helps you externalize them, making it easier to observe and reflect on your emotional state without being overwhelmed by it.
Journal Prompts:
What am I feeling in this moment? If I were to name it, what would I call this emotion? Use the emotion wheel above to help you here.
When I woke up today, what was the first emotion I noticed? Has it changed throughout the day? If so, why?
What physical sensations am I experiencing right now, and how might they connect to my emotions?
New to journaling? Not really big on writing? Journaling just means creating a process where you can regularly explore your feelings and thoughts and build self-awareness. This can look like bullet-journaling, creating an art journal, or even audio journaling - any form that allows you to connect with yourself. Journaling does not have to take a long time, start by setting aside just 5 minutes to sit with your feelings. EnJoy!
Dr. Camille
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