The Effects of Suppressing Emotions: What Happens and How to Heal

Suppressing emotions may seem helpful in the short term. But it can cause a range of problems over time, including:

• Resentment towards others
• Chronic tension and pain
• People-pleasing behavior
• Perfectionist tendencies
• Anxiety and depression
• Difficulty sleeping

Learning the steps to process emotions in a healthier way is essential for long‑term well‑being.

🌱 What Does It Mean to Suppress Emotions?

Unlike repression, with suppression, we are at least partially aware of the emotion we feel. However, we don't express it.

People may hide their true feelings from others or tell "white lies" to avoid conflict, criticism, or embarrassment.

For example, you might still smile even when you are sad or angry.

You implicitly tell yourself, “don’t feel that,” and try to ignore it.

At first, this can feel like the sensible thing to do, but over time it builds tension inside the body.

In fact, research shows emotional suppression leads to more stress, not less.

Often people feel this tension in their neck, chest, or torso.

🔎 Why Do People Suppress Emotions?

There are a lot of valid reasons that you might suppress your feelings:

• Family messages: Maybe you were repeatedly told not to cry or complain.
• Work culture: You think you must stay “strong” and never make a mistake.
• Fear of conflict: You don’t want to upset someone, so you stay quiet.
• Past trauma: Expressing feelings once felt unsafe, so you learned to hide.

Pushing feelings away does not make them disappear. They often show up in other ways such as physical or mental health issues, coping mechanisms, or avoidance patterns.

🧠 Mental Health Effects

• Increased Anxiety: When emotions pile up, your mind stays on high alert.
• Low Mood: Suppression is linked to depression symptoms over time.
• Feeling Numb: Over‑controlling emotions can dull both sadness and joy.

💪 Physical Effects

Your body reacts when you hold feelings in.

• Higher blood pressure
• Weaker immune system over time
• More headaches or stomach problems

❤️ Relationship Effects

Hiding emotions can also hurt connections with others.

• You might seem distant or hard to read.
• Loved ones may not know you need support.
• Unspoken feelings can lead to anger or resentment later.

✨ Real Examples of Suppression

“I realised I don't never feel anger--I'm constantly angry, I'm just good at pushing it down, and bad at recognising my emotions.” — Reddit user, r/CPTSD

“Suppressed fear/anxiety trapped in the arms & shoulders. Is it typical for fear and anxiety to remain trapped in that part of the body? As this unfolds I'm noticing that fear-related things trigger this sense of contraction there.” — Reddit user, r/nonduality

🔧 How to Stop Suppressing Emotions

Although the ideal course of action would be to express your feelings honestly with people, this may not always be safe or realistic.

In this case, the next best thing is to more fully acknowledge the feelings within yourself. This can create a sense of being seen by your "higher self," which may reduce the energetic charge of the emotion.

You acknowledge the feeling and allow it to be there. You may even thank it for trying to protect you.

The good news: you can learn new ways to handle feelings.
It starts with small steps and self‑kindness.

✏️ Step 1: Notice and Name

When you feel tension, pause.
Ask yourself: What am I feeling right now?
Use simple words like sad, angry, or scared.

🖋️ Step 2: Try Journaling

Writing is a safe place to let feelings out.

Simple prompts:

• “Today I felt… and I wanted to…”
• “What would I say if no one judged me?”
• “What does my body feel when I hold this in?”

👉 Expressive writing has been shown to reduce stress and improve mental health.

🧠 Step 3: Understand Your Inner Parts

Freud’s model of the mind can help you “witness” feelings rather than drown in them:

• Id: Wants comfort and pleasure now.
• Superego: Wants to follow rules and do the “right/ideal” thing.
• Ego: Balances both in reality.

When you feel inner conflict, try journaling from each part’s voice. It helps you see why you might be pushing feelings down.

💬 Step 4: Share With Someone Safe

Talk to a trusted friend, counselor, or support group (if available). Saying feelings out loud often reduces their weight.

Don't think you're cursed if this isn't a realistic option, because you're not!

🛠️ Step 5: Practice Small Expressions

Start small if sharing feels scary:

• Write a letter you never send.
• Say, “I feel a bit overwhelmed” to a friend.
• Draw or create something that shows your mood.

Over time, your brain learns that expressing feelings is safe.

🏗️ Building a Healthier Emotional Life

• Check in daily: Ask yourself, “What do I feel?”
• Move your body: Exercise (even gentle forms) helps release stored tension.
• Create safe spaces: A journal, a trusted person, or a calming routine.
• Celebrate progress: Each small step counts.

You are not alone, and you can learn new ways to feel and express safely.

With small steps like naming emotions, journaling, and seeking support, you can release what you’ve held in and create space for healing and peace.

Written by Declan Davey - Health Writer