Each New Year, we set resolutions to improve ourselves—eat healthier, exercise more, or advance our careers. But how often do we focus on the one thing that could truly transform our well-being? Our emotions.
Research shows that repressed emotions—like anger, sadness, or shame—don’t just fade away. They can manifest as chronic pain symptoms or other physical ailments. While confronting feelings may feel uncomfortable, it holds the key to profound emotional healing and even physical pain relief.
As we begin this year, let’s explore why we avoid emotions, how this impacts the mind-body connection, and how therapies like Emotional Awareness and Expression Therapy (EAET) and Intensive Short-Term Dynamic Psychotherapy (ISTDP) can help us reconnect with our emotions and promote healing.
Why Do We Avoid Emotions?
Evolutionary Roots of Suppression
Throughout history, emotions like fear and anger were essential for survival. These feelings triggered responses to flee predators or defend against threats. In today’s world, however, these same emotions are often seen as disruptive. Without immediate physical dangers, fear may seem irrational, and anger can feel out of place in professional or social settings.
As a result, we suppress these emotions, even though they are vital signals from the brain indicating unmet needs or boundaries being crossed.
Cultural and Personal Influences
Cultural norms often equate vulnerability with weakness. From childhood, many of us are told to “calm down” or “stop crying,” reinforcing the idea that emotions should be hidden.
This discomfort with emotions is often passed down through generations. Parents or caregivers who struggle with their own feelings may unintentionally teach children to suppress theirs. Over time, this creates a cycle of avoidance, making us less attuned to our emotional awareness and disconnected from our natural responses.
The Brain’s Defense Mechanisms
Our brains use defenses like avoidance, denial, and intellectualization to shield us from discomfort. While these mechanisms help in the short term, they reinforce the belief that feelings are dangerous. Over time, this leads to suppressed emotions that contribute to chronic stress and physical symptoms.
How Suppressed Emotions Affect Your Health
ottled-up emotions don’t just disappear—they manifest in the body. Stress and physical symptoms are closely linked, with suppressed emotions triggering the autonomic nervous system into a prolonged “fight or flight” state.
The Science Behind the Mind-Body Connection
When emotions are suppressed, the brain activates the hypothalamic-pituitary-adrenal (HPA) axis, increasing cortisol levels. Chronic stress from this response can weaken the immune system, disrupt digestion, and lead to inflammation. Studies show that repressed emotions are strongly tied to conditions like migraines, irritable bowel syndrome (IBS), and chronic pain symptoms such as back pain or fibromyalgia.
Chronic Stress and Physical Symptoms
- Muscle Tension: Prolonged stress causes muscles to contract, often leading to pain in the neck, shoulders, or back.
- Inflammation: Increased cortisol levels trigger inflammation, contributing to conditions like arthritis and cardiovascular disease.
- Digestive Issues: The gut-brain axis is disrupted, worsening IBS and other gastrointestinal disorders.
While defenses like suppression protect us temporarily, they exacerbate stress and physical symptoms over time, keeping the body in a heightened state of distress.
Therapies That Heal: EAET and ISTDP
What is Emotional Awareness and Expression Therapy (EAET)?
EAET focuses on helping individuals identify and express repressed emotions like anger, sadness, and shame. By confronting these feelings, patients can reduce pain and calm their nervous system.
Research in Psychosomatic Medicine found that EAET significantly reduced pain severity in patients with fibromyalgia, highlighting the therapy’s effectiveness in addressing the emotional roots of physical ailments.
What is Intensive Short-Term Dynamic Psychotherapy (ISTDP)?
ISTDP helps individuals confront habitual defenses like avoidance or denial to access and process suppressed emotions. This deep work strengthens the mind-body connection, releasing tension stored in the body and promoting emotional healing.
A major advantage of ISTDP is its focus on addressing the root causes of pain rather than simply managing symptoms. Patients report lasting improvements in both physical and emotional well-being.
Why Emotions Should Be Part of Your New Year’s Resolutions
Many resolutions focus on external goals like exercise or diet, but few address emotional health—a key component of overall wellness. Suppressed emotions can hold us back, but addressing them offers transformative benefits for both mental and physical health.
How to Make Emotional Healing a Resolution
1️⃣ Start Small: Dedicate a few minutes each day to journaling about your feelings.
2️⃣ Seek Professional Support: Work with a therapist trained in EAET or ISTDP.
3️⃣ Practice Emotional Awareness: Learn to recognize and name your emotions.
4️⃣ Challenge Emotional Myths: Remind yourself that vulnerability is a strength, not a weakness.
Make This Year About Healing From the Inside Out
This new year, consider a resolution that goes beyond surface-level goals. Embracing feelings and addressing suppressed emotions can foster a deeper mind-body connection, reduce stress and physical symptoms, and lead to profound pain relief.
Therapies like EAET and ISTDP offer proven pathways to reconnect with your emotions and achieve lasting healing. By facing your feelings with courage, you can transform both your emotional and physical health.
For more resources on emotional healing and managing chronic pain symptoms, visit the resources page of our website, or sign up for my newsletter. Let’s make this year about healing from the inside out.
