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Feeling sad, emotionally fatigued, and even empty from time to time is not the nicest thing to experience but it is perfectly normal especially if there is a reason for you to feel this way. But what if emotional numbness does not let go? What if you cannot feel anything even when you try? And how can this lack of emotions affect you in the long run?
In this article we will explore the emotional numbness, learn how to cope with feeling distant and shut down, and figure out when the state of your mental health warrants scheduling an appointment with a therapist.
What Is Emotional Numbness?
Emotional numbness is a disruption of a person’s ability to feel or express their emotions to themselves and the people around them. It feels like you are disconnected from your feelings, and you cannot be anxious, excited, or scared. Your emotional responsiveness is reduced for a significant period of time and does not go away after you try to cheer yourself up or process an upsetting event.
Causes of Emotional Numbness
While the story of every emotionally numb person is different, there are certain contributing factors that can be discerned once a therapist explores the medical history and emotional experiences of the patient in front of them:
| Cause | Description |
| Traumatic Events | If you lived through or witnessed a disturbing event that resulted in trauma or post-traumatic stress disorder, it will lead to lasting emotional damage and emotional numbness as a maladaptive coping mechanism to overcome the negativity that haunts you |
| Cumulative Stress | Your emotional resources can be easily depleted which often leads to a decreased ability to feel and process emotions |
| Mood Disorders | Sadness is one thing but sometimes anxiety and depression change the way you regulate your emotions and make you feel empty and numb for days on end |
| Losing a Loved One | Grief is one of the toughest emotions a person can experience, and dealing with the passing of a partner, relative, or friend may result in severe emotional dysregulation |
| Unconscious Defense Mechanisms | Some individuals utilize emotional numbness to protect themselves from feelings and emotions that get too overwhelming and create an invisible wall between them and other people |
Impact on Mental Health and Relationships
Unfortunately, lasting emotional numbness will have numerous adverse effects on your wellness and interpersonal relationships:
| Negative Impact | Description |
| Lack of Emotional Expression | If you cannot show your emotions properly whether they are positive or negative, it can make you feel indifferent and empty and strain your relationships with family and friends |
| Inability to Connect | You may find it hard to build a relationship with someone new if you do not react the way they expect or it is a challenge for you to show joy as you participate in social gatherings and activities together |
| Likelihood of Mental Health Issues | Temporary lack of emotions is not dangerous but when it lasts, there is a higher chance of developing depression or post-traumatic stress disorder especially if you do not talk through your problems with a therapist |
| Possibility of Conflicts | Even if another person is aware of your problems, they may still be irritated and disappointed in your behavior and start an argument to force you into expressing your feelings |
| Loneliness and Isolation | Sometimes, it is easier for an emotionally numb person to stay away from others – self-inflicted isolation is a common consequence of inability to feel positive emotions |
Mindfulness Techniques for Reconnection
Mindfulness-based therapy – whether you enlist the support of a therapist or practice it on your own – can do wonders for your emotional and physical health as well as help you challenge emotional blocks regardless of what triggered them:
- Try a body scan meditation – scan your whole body to notice discomfort and tension and release the tension from your body parts one at a time.
- Incorporate grounding exercises into your daily routine. You can engage with the objects that surround you by concentrating on their textures, weights, and temperatures to become more present in the moment.
- Do breathing exercises to calm down, achieve mental clarity, enhance your physical performance, and fix your sleep patterns.
- Write down your thoughts in a journal to observe your actions and reactions without judging yourself or concentrating on negativity.
Building Emotional Intelligence
Despite the fact that emotional numbness can be a major cause for concern, you can view this challenge as an opportunity to become more emotionally intelligent. When you dedicate effort to reconnect with your emotions, you can enhance your quality of life:
- Develop a stronger sense of self-awareness by questioning your wellness and understanding why the emotional numbness keeps bothering you.
- Use the discomfort you are experiencing as a motivation for change whether you spend time on self-introspection or make changes to your lifestyle.
- Face and process your emotions to come up with healthy coping mechanisms and figure out how to regulate your emotional responses in a constructive manner.
- Become more empathetic – if you are more attuned to your authentic feelings and emotions, there is a higher chance you can understand others and empathize with their concerns.
- Foster resilience as you adapt to changes, overcome emotional numbness, and master new ways to navigate the challenges life keeps throwing at you.
Self-Care Practices for Emotional Awareness
There are many ways for an emotionally numb individual to increase their emotional awareness:
- Develop emotional clarity with the help of relaxation techniques that speak to you. Some people find solace and validation in physical activity while others need a few moments to breathe and reflect on their experiences at the end of the day.
- Treat yourself with kindness and compassion as if you are your own best friend – do not begin or end a conversation with your inner self with judgment and hatred.
- Disconnect from technology. If you replace the time you spend on social media with reading or enjoying nature, you can reduce your stress and finally notice what truly matters to you.
- Practice gratitude whether you are journaling about the things you are thankful for, telling others you cherish their company, or reliving positive moments that can keep you going and make you feel good.
When to Seek Professional Help for Emotional Numbness?
There are certain factors you should take into account when you are considering therapy to deal with emotional numbness:
- If you cannot cope with diminished emotional responses for a significant amount of time, you should talk to a therapist.
- In case the numbness exacerbates your depression or trauma, it is time to address the problem under the guidance of a mental health specialist.
- If the disconnection from your emotions and the outside world disrupts your daily routines, social interactions, and work, do not hesitate to seek psychological help.
Reconnect With Pacific Coast Mental Health
Whether you can specify the reason for feeling emotionally numb or you are unable to understand what caused you to feel disconnected and detached from emotions, talking to a mental health professional is a good idea. Therapy has helped numerous individuals bounce back after trauma, physical and emotional abuse, and personal loss, and you should use this opportunity to discuss your grievances and gain a more profound comprehension of your inner self.
Contact Pacific Coast Mental Health – we can figure out how to make you more emotionally available and create a healing environment for you to feel safe as you get in touch with your authentic feelings once more.
FAQs
What are some mindfulness techniques to help with emotional awareness and reconnecting with emotions?
You should try different mindfulness practices to see what resonates with you. Most people benefit from grounding exercises, mindful breathing and journaling, meditation, and yoga to enhance the connection between their body, mind, and spirit.
How can practicing emotional expression improve emotional intelligence and reduce numbness?
You can take advantage of emotional expression as you acknowledge and label your feelings, understand what causes a particular emotion whether you want to experience it again or avoid it, express your emotions verbally or physically, and treat yourself with compassion so that you show the same compassion and understanding to others.
Why is seeking professional help important for managing emotional numbness and stress?
When stress is overwhelming and emotional numbness impact daily functioning and results in suicidal thoughts, it is very complicated to shift the unconscious behaviors without professional guidance. A therapist can help you deal with various forms of mood disturbances and set the foundation for your overall health.
What self-care practices can aid in reconnecting with emotions and enhancing awareness?
You can improve your mental wellness and emotional regulation if you get adequate sleep, respond to your feelings in a less reactive way with mindfulness practices, and build a support network to always remember there is a place where you belong.
How does stress management contribute to better emotional awareness and prevent numbness?
Whether you are coping with stress with the help of social interactions, mindfulness, visualization, or positive self-talk, you make an actual effort to recognize your own emotions, identify the errors in your thinking patterns, and protect yourself from further damage to your psyche.
