Health Series XII: Emotional suppression

By 

Miriam Ike

Dear Faithful Readers,

As we continue our journey toward mental wellness, it's important to address a topic that often flies under the radar: emotional suppression. We all have emotions—joy, anger, sadness, fear—but in many cultures, including here in Nigeria, we are sometimes taught that expressing certain emotions is a sign of weakness or lack of self-control. This leads to the dangerous habit of suppressing emotions, which can have profound effects on our mental health.

Today, let’s dive into the connection between emotional suppression and the development of mental health disorders.

What is Emotional Suppression?

Emotional suppression is the act of pushing down or ignoring feelings instead of expressing or processing them. Whether it’s anger, sadness, fear, or frustration, when emotions are bottled up over time, they don’t simply disappear. Instead, they can accumulate and cause significant internal distress.

In societies where we’re encouraged to “keep a stiff upper lip” or "tough it out," people may often internalize their emotions to appear strong or avoid conflict. Unfortunately, this can be disastrous leading to more harm than good.

The Impact of Suppression on Mental Health

When we suppress emotions, we're essentially forcing our bodies and minds to deny a natural part of the human experience. Here’s how this can lead to mental health disorders:

1. Increased Stress Levels: Unacknowledged emotions cause the body to remain in a state of tension. Continuous suppression of emotions, such as anger or sadness, triggers the body's stress response, leading to increased levels of cortisol—the stress hormone. Over time, chronic stress can contribute to anxiety, depression, and even physical ailments like high blood pressure and heart disease.

2. Depression: Suppression of sadness or grief can often contribute to the development of depressive disorders. When emotions are held inside, they can build up, creating a persistent feeling of emptiness or despair. People who suppress their emotions are at higher risk of feeling isolated, disconnected, and overwhelmed by negative thoughts.

3. Anxiety: Continually suppressing emotions like fear or anger can lead to generalized anxiety disorder (GAD). Anxiety thrives when we don’t deal with our emotions because unresolved feelings create a constant state of internal tension. The more we avoid addressing emotions, the more likely we are to feel anxious in daily life.

4. Anger and Aggression: When anger is suppressed, it doesn’t go away; it builds up over time. This can manifest in sudden outbursts of aggression, irritability, or passive-aggressive behaviour. In some cases, people who suppress anger may struggle with controlling their temper, leading to strained relationships and social isolation.

5. Substance Abuse: Many individuals turn to alcohol or drugs to numb the emotions they’ve been suppressing. Over time, substance abuse becomes a way to avoid dealing with emotions altogether, potentially leading to addiction and further complicating mental health issues.

Why Do We Suppress Emotions?

There are several reasons why people suppress emotions, and many of these reasons are cultural, social, or personal:

1. Cultural Expectations: In many cultures, including Nigeria, there is often an expectation that men, in particular, should not show vulnerability or emotions like sadness or fear. This leads to a culture of emotional suppression where men may bottle up their feelings in the name of appearing strong.

2. Fear of Judgment: Some people suppress emotions out of fear of being judged by others. They may worry that expressing their feelings will make them appear weak or irrational, so they keep everything inside.

3. Avoiding Conflict: Some individuals avoid expressing their emotions because they fear it will lead to conflict, whether in personal relationships or the workplace. In the name of keeping the peace, they sacrifice their emotional well-being.

4. Childhood Conditioning: Many of us grew up in households where expressing emotions was discouraged or even punished. As a result, we learned early on to suppress our feelings as a form of protection or survival.

How to Break the Cycle of Emotional Suppression

So, how do we avoid the damaging effects of emotional suppression and safeguard our mental health? Here are a few strategies to consider:

1. Acknowledge Your Feelings: The first step in breaking the cycle of suppression is recognizing your emotions as they come. Don't dismiss or ignore them—allow yourself to feel and understand what your body is trying to tell you.

2. Express Your Emotions: Find healthy outlets for expressing your emotions. This could be through talking to a trusted friend, writing in a journal, or practising creative outlets like drawing or music. The key is to release what you're feeling instead of holding it in.

3. Seek Professional Help: If you’re struggling to manage your emotions, consider speaking to a therapist or counsellor. Mental health professionals can provide tools to help you process your feelings in a safe and supportive environment.

4. Practice Mindfulness: Mindfulness techniques such as meditation can help you stay present and become more aware of your emotions in the moment. Instead of pushing feelings away, mindfulness allows you to sit with your emotions and observe them without judgment.

5. Develop Emotional Intelligence: Emotional intelligence is the ability to understand and manage your own emotions, as well as recognize and empathize with the emotions of others. By improving your emotional intelligence, you’ll be better equipped to handle emotions in a healthy way.

6. Challenge Cultural Norms: It’s important to break free from societal expectations that promote emotional suppression. Whether you're a man who's been told that crying is a sign of weakness or someone who fears being judged for feeling overwhelmed, remember that emotions are natural and valid. Speaking openly about your feelings helps dismantle harmful cultural norms and promotes better mental health for everyone.

Final Thoughts

Suppressing emotions might seem like a quick fix to avoid discomfort, but the long-term effects can be detrimental to your mental health. We must recognise that our emotions are part of what makes us human, and expressing them is vital for maintaining emotional balance and mental well-being.

As World Mental Health Day approaches on October 10th, let's take this time to reflect on how we manage our emotions and commit to healthier ways of processing them. Remember, it’s okay to feel, and it’s okay to ask for help.

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Keywords: Mental health, emotional suppression, stress, anxiety, depression, burnout, Nigeria, World Mental Health Day, emotional intelligence, Health Info with Mims.