What Can One Do to Combat Feelings of Emotional Numbness?

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Emotional numbness can result from many things. Whether y'all feel depressed, anxious, or you've experienced a trauma, it'southward important to seek help. Don't isolate yourself and instead, spend time with people y'all care about. Practice things that assistance you open upwardly slowly, like journaling and reducing your stress levels.

1. one

   Connect with others. Avoid isolating yourself from people you dearest and things yous enjoy. When you disconnect from people and activities, it can increase feelings of loneliness and make you feel worse. Connect with friends and family regularly, specially face-to-face. You don't have to talk well-nigh your feelings, but it can be helpful to be around people who back up y'all.^[i]

   • If you don't accept friends or family near you, participate in local social activities, volunteer, and make some new friends.

2. 2

   Obtain a mental health diagnosis. Feeling anxious can lead to avoidant thoughts, feelings, or behaviors.^[2] Many people who feel mail-traumatic stress disorder (PTSD) besides feel emotionally numb equally office of their symptoms.^[3] Additionally, depression can lead to numbness and loss of joy and interest in activities.^[4] If you experience your emotional numbness is a issue of 1 of these problems, come across a therapist near getting a diagnosis and treatment.

   • A diagnosis can assist shed light on whatsoever other problems that may be occurring. Treatment can give you promise and help you feel more than connected to your emotions.

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3. three

   Talk with a therapist. Numbness tin stem from feeling depressed, anxious, or upset. A therapist can help you work through your emotions at an advisable pace and not overwhelm you or hurt you. They may also help you gain a better understanding and perspective on past and current situations that are contributing to your emotional numbness. You can learn to identify and label your emotions and brand sense of them.

   • A therapist may have you try psychotherapy as well as other practices like meditation, self-hypnosis, focusing, and centering. These practices tin assist you relax, soothe yourself, and permit emotions to menstruum in a manageable manner.
   • Find a therapist past calling your insurance visitor or a local mental health clinic. You tin can also get a recommendation from a friend, family unit member, or physician.

4. 4

   Talk to your physician. If y'all're currently taking medications and feel like your emotional numbness may be a result of the medications, accept a word with your physician. They might change your dose or switch you to a dissimilar medication. Your doc might ask you to make dietary or lifestyle changes as well.^[5]

   • Allow your md know how yous feel and that you lot think it might be related to the medication. Exist specific in describing how you feel. For instance, you might say, "Since taking the medication, I feel emotionally asunder and don't feel similar I tin can connect with myself or other people."

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1. i

   Place your emotions. You may feel numb considering you lot don't know how to place how yous feel, or you experience obligated to exist a certain mode, like always in a good mood. If you're unsure how to place your emotions, accept cues from your body. Focus on identifying emotions that arise. For instance, if yous're going into a situation that makes you lot feel uncomfortable, you might go 'collywobbles in your tummy' or tension in your shoulders. Find subtle changes in your thoughts and behaviors that might impact the way you feel.^[half-dozen]

   • If you feel lonely, acknowledge that you feel lonely. Notice what this feels similar in your body and how it affects your mood, thoughts, and behaviors.
   • If you're purposefully closing your emotions out to protect yourself, don't blitz the procedure. This can overwhelm you and lead to panic.

2. two

   Express your feelings. Once you've identified your emotions, acquire to express your feelings in a positive mode. Many people talk about their feelings to proceeds clarity and express their feelings, just this doesn't accept to be the only mode. You might write, trip the light fantastic toe, play or listen to music, paint, or meditate as a way to express your emotions. Artistic expression tin can help improve your wellness and well-existence. Find a meaningful outlet to express whatever emotions arise.^[seven]

   • Allow your emotions out instead of bottling them upwardly or pretending they don't exist.
   • If talking about your feelings helps, confide in a good friend or come across a therapist.

3. 3

   Stay grounded. If you experience detached or asunder, effort to feel grounded in the present moment. Sit down in a chair and feel your feet on the ground and your body against the chair. Experience your trunk and use your senses to experience connected. Lengthen your breathing and offset to notice things around you.^[8]

   • For case, start noticing how many things are blue or yellow. Listen closely for sounds and noises. Connect with the present moment.

4. four

   Write about your feelings. If y'all're not comfy talking about your feelings, writing can be an easier way to work through them. Apply a periodical to process and express your emotions. A periodical provides a safe, nonjudgmental, and private way to express your thoughts and feelings.^[nine]

   • If you lot don't know where to start, begin with prompts that crave some thoughtful reflection or emotional component.

5. v

   Do things that make you feel happy. Y'all might experience like a part of you has left and you cannot connect with your own emotions. This can lead to feeling numb from both good and bad emotions.^[ten] Practice things that previously brought y'all happiness. For example, outset to paint, jog, or play with your dog.

   • Even if you don't want to do activities at first, try them. You might feel more connected once you lot start.

6. vi

   Challenge negative thoughts. Perhaps y'all feel similar you're in a oestrus and don't know how to change your thoughts to back up yourself emotionally. If your thoughts tend to be negative or yous're not sure how to make them more positive, start to claiming them. For instance, ask yourself "Is this idea true? Are there other means I could look at this situation? Am I jumping to conclusions?"^[xi]

   • Focus on making your thoughts more than positive. Because your thoughts influence your emotions, having more positive thoughts can help you connect emotionally.

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1. i

   Cope with stress. If you feel overwhelmed and stressed, this tin taxation your torso and emotions to the point where they feel numb. If stress is taking all of your body'southward resource, you may experience depleted and non exist able to connect in an emotional way.^[12] if y'all're dealing with stress and need a positive way to cope with it, endeavour daily yoga and meditation. You tin as well do other relaxing activities such every bit journaling, listening to or playing music, or taking a walk.^[13]

   • Don't turn to mind-numbing activities like watching television or playing video games to deal with stress. Cope with your stress in a positive way that enhances your life.

2. 2

   Increase your fun and creativity. Make a list of all the things you feel are fun, or creative things yous'd similar to do. Put your favorite activity at number ane. This list could be annihilation you enjoy and would like to incorporate in your daily life, such as taking classes in knitting or crocheting, painting or cartoon, inspirational journaling or writing, or going fishing, attending a customs event, etc. Hang this list in a place where you volition run into it daily and kickoff checking it off equally you lot go along.

   • These creative and fun hobbies will assistance you relax and cope during times when y'all are having a hard time with emotions. They help you to remain active and avoid isolation, and some of them, such as painting, drawing, or writing can be used as a grade of self expression to release pent upwards emotions.
   • Doing artistic or artistic activities tells your mind that you lot are taking care of yourself. Information technology allows you to safely process emotions you may be experiencing or have been suppressing. Share your inventiveness with those friends or family members whom you feel closest and nearly comfortable with.

3. three

   Keep healthy habits. Don't ignore what your body needs, fifty-fifty when you experience numb. Yous might lose your appetite or feel withdrawn from people or the globe at big. Withal, pay attention to what your body needs. Eat a healthy diet and schedule regular meals. Get skillful quality sleep, well-nigh 7-9 hours each nighttime. If you lot're suddenly over-sleeping or under-sleeping, you might want to speak with a medical professional.^[14]

   • Taking care of your torso can help you stay on a path to recovery and encourage your body to heal.

4. 4

   Avoid using substances. Some people use substances to escape their emotions or numb them out. If yous want to use substances or booze to run away from your feelings or to numb yourself further, recognize that substances and alcohol practice not assistance you cope positively and may leave y'all feeling worse instead of better.^[15]

   • If yous struggle with substances or alcohol habit, seek help. Find a treatment center or work with a therapist.

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Add New Question

• Question

  Is at that place a way to stop feeling emotions?

  

  Dr. Liana Georgoulis is a Licensed Clinical Psychologist with over 10 years of experience, and is at present the Clinical Manager at Coast Psychological Services in Los Angeles, California. She received her Doctor of Psychology from Pepperdine University in 2009. Her practise provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples.

  

  Licensed Psychologist

  Expert Respond

  This wouldn't be something you'd want to exercise even if you could! Everyone experiences negative emotions, and it'due south completely normal to go through painful periods. The goal is to understand and control your emotions, non cut them out entirely.

• Question

  Can emotional disengagement be cured?

  

  Dr. Liana Georgoulis is a Licensed Clinical Psychologist with over 10 years of feel, and is at present the Clinical Director at Coast Psychological Services in Los Angeles, California. She received her Medico of Psychology from Pepperdine Academy in 2009. Her practice provides cognitive behavioral therapy and other evidence-based therapies for adolescents, adults, and couples.

  

  Licensed Psychologist

  Adept Respond

  Achieve out to a therapist if you're feeling emotionally discrete. They have many techniques that can help you work through this issue.

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Article Summary X

Emotional numbness can upshot from low, anxiety, or trauma, and with some support, you'll find it's easier to work through. Isolating yourself tin make you experience more disconnected, so brand fourth dimension to see friends and family unit regularly. You should also practise expressing your feelings through artistic outlets. For example, you lot might write, dance, listen to music, or paint to help yourself feel ameliorate. When yous start to experience numb, sit down down in a chair and focus on your actual sensations, similar your breathing and the feeling of the basis beneath your feet. This will help you stay grounded and prevent yous from feeling whatsoever more than disconnected. To larn how to go along good for you habits to help your mental health, read on.

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