Getting Emotions Out: Why It Matters and How to Do It

Emotion suppression is something I frequently witness, and at times, I am guilty of doing it myself.

I know firsthand and am reminded by my own therapists that when we suppress our emotions, they'll find a way out, one way or another. Sometimes, we aren't even aware we're suppressing our emotions.

What it feels like to keep emotions suppressed

Recently, when I would recount the history of various events that were no longer bothersome, my body would exhibit symptoms of emotion suppression. My voice started catching – that familiar feeling in the back of my throat when I was talking and trying not to cry – as the emotions started to well up in my throat.

I didn't have any idea why my body was reacting this way; all I was doing was providing an update on previous incidents that were no longer bothersome and had actually improved. Perhaps, although I wasn't recognizing my own emotional suppression, my body was aware.

And those emotions were going to get out one way or another. After 2 to 3 weeks of this, I processed these occurrences in my therapy sessions, and my body and mind were finally able to fully release those emotions as I cried that night and the next.

The effects of long-term emotion suppression

Sure, there are times when emotion suppression may be appropriate, even beneficial to us for short periods. However, long-term emotion suppression can impact our physical and mental health.¹

Some individuals who struggle with emotional suppression may have alexithymia (difficulty expressing feelings or understanding other's emotions). This can make emotional expression feel uncomfortable or even scary at times and create a sense of internal conflict.² 

I see this often in various people I cross paths with daily, and in my experience with such individuals, verbally expressing those emotions is often the hardest way to express them.

Creative outlets for emotions

So, if you feel convinced to let your emotions out but are unsure how to do so or what might feel comfortable (and speaking to another person isn't ideal for you), fear not; there are many ways to express emotion without ever speaking. Creativity is our friend indeed in such situations, as creative pursuits can be cathartic in their own right as well.

A few of my favorite creative ways to express emotion include:

• Writing – like journaling, stream of conscious writing, or storytelling
• Acting
• Painting
• Singing
• Dance
• Musical instruments
• Poetry – written or spoken
• Song or music composition
• Drawing
• Somatic exercise
• Visualization pottery, clay models, or sculpting
• Stained glass art
• Beading
• Basket-weaving
• Jewelry-making
• Photography
• Collages, vision boards, or scrapbooking
• Working with textiles such as yarn, fabric, or clothing
• Cosmetic art or clothing
• Cooking, gardening, canning, baking
• And so much more!

What are your favorite ways to express emotion? Did a new way to express stand out to you? What would you say to someone who is struggling with emotion suppression?