At its core, emotional numbness is a coping mechanism. Sometimes this can be traced back to a specific traumatic event, other times it can be attributed to more of a gradual buildup of experiences which overwhelmed our ability to cope. Sometimes it happens simply because we were never given the tools — or permission — to understand and feel comfortable being with our emotions.
Although the experience might be one of emptiness, at the root of emotional numbness is the opposite — a barrage of feelings which have never been allowed the space to be experienced and felt. Whilst blocking our emotions might have worked for us in the past — and allowed us to function day-to-day — this way of dealing with our feelings can all too easily become a way of life.
Emotional numbness — otherwise known as detachment — can feel different for different people. You might experience it as a general feeling of emptiness, you might struggle to identify your emotions or you may struggle to share enough of yourself to form deep, meaningful connections.
The tendency to suppress our emotions has — unfortunately — become part of our culture. But emotions need to be felt, validated and processed. Emotions are important indicators. There are a variety of reasons you might feel numb.
Feeling emotionally numb may also be a side effect of taking some medications that treat depression and anxiety. They may choose to adjust your dosage or change the medication altogether. Emotional numbness is most often seen with post-traumatic stress disorder PTSD , which is a psychiatric disorder that can happen as a result of experiencing or witnessing a traumatic event.
In order to cope with the trauma from an event, some people will turn to emotional numbing or avoidance as a way to manage the emotional and physical pain. For people with PTSD, this can also manifest in avoiding thoughts, feelings, or conversations about the traumatic event and places or people that bring the event to mind.
Individuals diagnosed with anxiety disorders may also experience emotional numbness as a response to extremely high stress levels, fear reactions, or excessive worry. In fact, avoidance of both positive and negative emotions is associated with higher levels of anxiety. Additionally, Mendez points out that depressive episodes may present with decreased attunement to feelings, dulling of emotions, and emotional numbing. There are a variety of treatment options available that can help you reduce the extent to which you try to escape, disengage from, or avoid your emotions.
Once you find a therapist or psychologist to work with, the first step in the treatment process is unpacking the cause of your emotional numbing. A therapist can help you determine the underlying cause of the trauma, and come up with better ways to cope with overtaxing experiences and emotions. If you or a loved one are struggling with depression or another mental health condition, contact the Substance Abuse and Mental Health Services Administration SAMHSA National Helpline at for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database. The primary goal of psychotherapy , says Mendez, is to stimulate an understanding of the problem and expose viable and effective problem-solving alternatives. Additionally, participation in psychotherapy may also support learning and use of productive coping tools such as allowing feelings to surface and processing them in the safe, nurturing environment of the therapeutic relationship.
Whichever therapy you choose, getting help can provide you with a safe place to express and approach your emotions. Cognitive-behavioral therapy CBT gives you the opportunity to express and understand your emotions, as well as examine the sources of those emotional responses. It also addresses how certain thoughts or ways of evaluating a situation may be contributing to your emotions. Rather than avoiding or using maladaptive coping tools such as numbing , CBT strategies aim to empower you to shift from thoughts of powerlessness to beliefs of strength and emotional competence.
Acceptance and commitment therapy ACT is another form of behavior therapy that is often used with PTSD and other mental health issues that have emotional numbness and avoidance as a symptom. ACT uses a mindfulness-based approach to help you recognize ways in which you attempt to suppress or control emotional experiences. The goal of ACT is to help you experience your inner feelings while focusing attention on living a meaningful life.
In addition to psychotherapy, your doctor or therapist may also recommend several lifestyle modifications to help relieve some of the symptoms of emotional numbness, and hopefully, prevent more episodes from happening in the future.
While it may take a bit of trial and error, the key to the success of lifestyle modifications is to find what works best for you. Here are a few examples you can try on your own. While reaching out to others may seem difficult at first, seeking social support from friends and family that you trust may help provide a safe way to express your emotions. Staying physically active and engaging in exercises that you enjoy not only benefits your health, but it can also reduce the symptoms of depression and anxiety.
Both the quality of sleep and the amount of rest are critical to managing the symptoms of any physical, emotional, or mental health issue. This is especially true for mental health issues, since insufficient sleep can make coping with the stressors of life more challenging. While waking during the night is common when dealing with PTSD, depression, anxiety, or any other trauma, try to get seven or more hours of sleep each night, which is the recommended amount for adults.
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