Ways To Overcome Emotional Numbness

Depression can look different for many people. Sometimes, depression isn’t expressed through sadness and tears. For some, depression can look more like emotional numbness, also known as emotional blunting.

Emotional numbness has been described as feelings of emptiness or isolation and a lack of hope for the numbness to fade. This article will cover what it means to feel emotionally numb, and how to recover from feelings of numbness and depression through online therapy.

Defining Emotional Numbness

Emotional numbness can appear as feeling as if you have no emotions at all or that your emotions feel blunted. 

Some people have described emotional numbness as being inside a vacuum, with nothing around you but void. 

When you are experiencing emotional numbness, you may feel disconnected from yourself and the people and the world around you. It can occur at any time, out of the blue and for no apparent reason.

Emotional numbness is usually a side-effect of several different traumatic situations or mental health illnesses. A list of possible circumstances that may trigger emotional numbness is listed below:

• A Major Depressive Episode

• Severe Anxiety or a Major Anxiety Attack

• Trauma

• Drug abuse

• Post-Traumatic Stress Disorder (PTSD)

• Seizures

• Grief

• Overwhelming Stress

If you are experiencing emotional numbness, it’s important to be aware of more serious symptoms such as not feeling as if your body or memories are yours, feeling outside of your body as if your reality is distorted. If you are feeling any of these additional symptoms, you may be experiencing depersonalization-derealization disorder. 

Experts aren’t entirely sure what causes depersonalization-derealization disorder though it has been found to follow severe trauma and can be treated with talk therapy or medication.

Seeking help through mental health services like the Substance Abuse and Mental Services Administration (SAMSA) is a great immediate step if you are experiencing emotional numbness. They also have information on substance abuse and mental illness. Their national helpline is 1-800-662-HELP (4357). 

Ways To Work Through Emotional Numbness

The road to recovery from any mental health disorder can be challenging. For this reason, it helps working with a mental health practitioner, someone who is well-equipped to guide you towards a healthier mental space.

There are ways to cope with feelings of numbness once the root cause is identified through several practical exercises. Below you will find a few methods that you can use to cope with emotional numbness.

Scrap Your Routine. When we experience emotional numbness, it can create a physical disconnect that can make daily tasks seem impossible. One tip would be to try switching up your routine and doing something new, even as simple as taking a different route to work. Sometimes a lack in variety within our routines can be uninspiring. Add little moments of inspiration in your day.

Start a Journal. A journal is one of the best ways to work through feelings of numbness. Every day, sit down and reflect on the events that occurred throughout your day. An example prompt could look like, “how do I feel about this?” With practice, you will begin to identify and work through thoughts and emotions you may not have been aware of before journaling.

Do Things That You Used to Enjoy. Feeling numb prevents us from enjoying activities that usually bring us joy. Over time, we may stop engaging in these activities, which may cause us to feel worse. Challenge yourself to get back into these hobbies. 

Take Time to Relax And Take Care Of Yourself. Take some time to figure out what is adding to your stress and how you can potentially remove additional stressors in your life. Focus on activities that you know bring some peace and quiet to your mind. Even if it’s for five minutes, taking a few moments for yourself can add up overtime. 

Some examples of prioritizing self-care can look like the following:

• Stretching your body when you wake

• Practicing a mindfulness meditation for 10 minutes

• Pray, show your gratitude, read aloud positive affirmations

• Take a warm shower or bath 

• Eat a healthy breakfast 

• Listen to some uplifting music

• Read a book that stretches your imagination 

• Aim for seven hours of sleep

Honor The Emotions That Do Rise Up. Sometimes we can experience emotional numbness because we refuse to let ourselves feel emotions that we feel may be unimportant or useless. Emotions are not useless. They hold important information for us to focus on. Even the harder, more challenging emotions can teach us a lot if we pay attention.  

When an emotion rises, acknowledge it accept it into your life. If you feel enraged, allow yourself to feel that emotion fully. If you feel unbearably sad, let the tears flow. No matter what comes your way, let yourself know that it’s okay to feel even if it’s difficult.

However, it should be mentioned that allowing yourself to feel an emotion does not mean to dwell on the emotion. When we dwell on how we’re feeling, especially regarding more difficult feelings of sadness or shame, we can become stuck in an unhealthy thought pattern. 

Working with a mental health professional to navigate the more challenging emotions may help you learn more from what you’re feeling.

Get Out Of Your Comfort Zone. When we leave our comfort zone (safely, of course), we can create new neural connections in our brain. These new connections can help move us out of a place of emotional stagnation and into one of new perspective and excitement. 

Whatever it is that excites you and terrifies you, go after it. Make a list of these exciting activities and commit to crossing one of every so often. Sometimes we let fear control our choices in life and when we choose to venture outside of comfort, we discover amazing things about ourselves.

How Therapy Help Alleviate Emotional Numbness

If you are experiencing more severe challenges, lasting for more than two weeks, consult a mental health professional to help create a treatment plan. Experiencing emotional numbness can be emotionally and physically draining for someone experiencing depression, anxiety, post-traumatic stress disorder (PTSD) and related mental health disorders.

Building a strong and safe support system is a great way to help to through emotional numbness. 

Speaking with a licensed professional can give you a new perspective and a personalized treatment plan. Research shows that online therapy can be a powerful tool to reduce depression symptoms including feelings of numbness.

If emotional numbness has become a serious concern in your life, a great place to begin your healing journey is at BetterHelp. BetterHelp is the world’s largest e-counseling platform. Licensed specialists at BetterHelp provide psychotherapy services and treatment for emotional numbness and other mental health concerns. 

With thousands of licensed online therapists and counselors ready to provide emotional support 24-hours a day, you can receive the treatment you need quickly and affordably. Below you will find reviews from BetterHelp clients who have gone through similar experiences and have been able to create a healthier future.

Counselor Reviews

“Chris has helped my manage my depression and anxiety in meaningful, productive ways. He helps me gain a clearer perspective and identify negative thought patterns that are at odds with a healthy, positive outlook. I would recommend Chris to anybody else trying to deal with their depression.”

“I put off finding a therapist for a long time. I dreaded my first conversation with Neil and all the awkward, clunky explanations I’d have to give about my depression and anxiety. All of the things that felt like dirty little secrets that caused me so much pain. But I was so pleasantly surprised by the way Neil accurately picked up on what I was saying and gave me more insight into how my brain was working. It made my issue feel so much less of a personal problem and more of a universal problem we could examine together. He always gives me a thoughtful response within a day or two any time I send a message. I actually think we’ve made more progress in between sessions just by being able to communicate things that are coming up in real time. Neil is intelligent and kind. I really appreciate his communication style and highly recommend him.”

Takeaway

If you’re suffering from emotional numbness or similar symptoms using the tools in this article is a great place to start. Working through the suggestions in this article without success doesn’t mean there’s no hope — it just means that your road might be different than someone else’s. Just remember that you’re never on that road alone. Contact a BetterHelp professional to get help for emotional numbness today.

Frequently Asked Questions (FAQs)

Can Bipolar Disorder Make Me Emotionally Numb?

Yes, bipolar disorder can make you experience emotional numbness. The depressive cycle that bipolar disorder has tends to lead you feeling numb at times. It’s not just sadness. With bipolar disorder, you want to make sure that you keep your mental health up, and you seek treatment. Bipolar disorder can be rough, so be vigilant and make sure you’re seeking help.For help with substance abuse, mental health issues and mental illness, the SAMSA National Helpline is 1-800-662-HELP (4357).

How Does Feeling Numb Affect Our Mental Health?

Being numb can be quite bad for one’s mental health. You may think that because experiencing emotional numbness also gets rid of feelings of sadness, anger, and other negative emotions, there is some merit to it. However, these emotions are needed for adequate mental health. Your emotions tell you if something is wrong, and when you feel upset, stressed, or angry, it’s important to find the cause.Seeking help through mental health services like the Substance Abuse and Mental Services Administration (SAMSA) is a great first step. They have a treatment facilities locator, information on symptoms of depression and other mental health conditions, publications on abuse and mental health and mental illness, information on drug abuse, substance abuse facts, mental health disorder treatment, medically reviewed articles on depression and other mental health illnesses, and substance use treatment. Also, building a strong and safe support system can be beneficial as well.

Can Emotional Numbness Be Due To Post-Traumatic Stress Disorder?

When you have PTSD, one effect you may experience from it is emotional numbness. To you, the trauma is so great that you don’t feel anything for it one way or the other. For some with PTSD, the emotions are much more intense, but for others, they may experience no emotions at all, and this can be just as bad for one’s mental health.For help with substance abuse, mental health issues and mental illness, the SAMSA National Center Helpline is 1-800-662-HELP (4357).

Is Being Emotionally Numb a Coping Mechanism?

Some research suggests that emotional numbness may develop as a sort of coping mechanism, acting to desensitize individuals exposed to extreme or continual stress. One study followed nearly 3,500 children over a 6-year period who had been exposed to violence. The study found that the young people became increasingly desensitized, or emotionally numb, over time regardless of age or gender.

When one feels like they don’t feel anything, it can be a coping mechanism. Quite often, we try to cope with bad news and other experiences by not having it bother you. To you, it’s nothing to be emotional about. While some control for your emotions is important, showing emotions is as well, and relying on this coping mechanism can be bad for your mental health.

Can My Emotional Numbness Be Due to a Side Effect from My Antidepressants?

We take antidepressants to control our constant sadness, but these drugs have some side effects. In some occasions, you may feel emotionally numb, and this sensation can feel just as bad as depression. It’s always important to talk to your doctor and report feeling numb as a result of your meds. Changing your meds or changing the dose could be the solution to this problem.For help with substance abuse, mental health issues and mental illness, the SAMSA National Center Helpline is 1-800-662-HELP (4357).

What Are Some Treatment Options for Numbness?

Feeling emotionally numb does have various treatment options available, and some people who report feeling numb can pursue these. Here are a few of them.

• Lifestyle changes. Your emotional numbness may be improved by getting more exercise, eating right, and getting outside more. If your emotional numbness is situational, removing yourself from that situation can help as well.

• Talking to a therapist. Psychotherapy is a way for you to change your behaviors and your emotions, as well as finding the cause of your emotional numbness.

• Cognitive behavioral therapy is another treatment option. This method of treatment shows the relationship between our habits and our thoughts, and how one can change the other.

• Acceptance and commitment therapy. This is another form of therapy that is used for emotional numbness. It’s a mindfulness-based approach, teaching people to live in the here and now.

• Eliminating the sources of stress. Too much stress can lead to emotional numbness, and a therapist or some self-help can allow you to break down your problems into smaller goals that are much easier to digest.

• Nerve pain medications

• Controlling blood sugar in people with diabetes through a healthy diet and medication, if needed.

• Physical therapy exercises to strengthen the spine or help ease movement

• Surgery to remove a tumor or repair a problem in the spine

Why Do We Lose the Ability to Feel?

When we’re feeling empty, there could be many reasons for it. People of all ages, whether children, young adults, or the elderly who have experienced multiple traumas could use emotional numbness as a coping mechanism. It may be due to the medication you’re taking.The most common culprits are anti-anxiety medications because these medications may affect how the brain processes mood and emotion.

Sometimes, it could be the result of the symptoms of depression or another mental health issue. Severe levels of acute elevated stress or nervousness can trigger feelings of emotional numbness, as can post-traumatic stress disorder, which can be tied to depression and anxiety, and can cause you to feel numb, too. Eating disorders such as anorexia can have an effect because when the body is malnourished, the body slows down, attempting to preserve life.Postpartum depression is known to cause “brain fog”. Postpartum depression can cause also women to have a difficult time remembering things or thinking of the right words – or any words for that matter. In some cases, your body can become so stressed that you become overtaxed emotionally and physically fatigued. That depletion of both emotional and physical energy can create emotional numbness.

There are several ways that emotional numbness can occur. Stress hormones can flood your systems and cause different reactions within the body that can lead to emotional numbness. For example, stress hormones can affect the limbic system. The limbic system is located near the center of your brain and is responsible for your emotions. Stress hormones can also affect other hormones in your body, which in turn can affect your mood. Both effects can cause you to feel numb.

If you are feeling numb and emotionally detached, attending support groups or building a strong and safe support system can be beneficial. Furthermore, SAMSA’s National Center Helpline is 1-800-662-HELP (4357) for information on substance abuse, mental health and mental illness.

What is emotional detachment disorder?

Emotional detachment is an inability or unwillingness to connect with other people on an emotional level. For others, the detachment isn’t always voluntary.

People who are emotionally detached or removed may show it as:

• Difficulty creating or maintaining personal relationships

• A lack of attention, or appearing preoccupied when around others

• Avoiding people, activities, or places because they’re associated with a past trauma or event

• Reduced ability to express emotion

• Difficulty empathizing with another person’s feelings

• Difficulty committing to another person or a relationship

• Not making another person a priority when they should be

What causes emotional detachment?

Emotional detachment is an inability or unwillingness to connect with other people on an emotional level. For others, the detachment isn’t always voluntary. It’s instead the result of events that make the person unable to be open and honest about their emotions.Emotional detachment can be helpful if you use it purposefully. You may set boundaries with certain people or groups. It helps you stay at an arm’s length from people who demand a lot of your emotional attention.

But emotional detachment can also be harmful when you can’t control it. You may feel “numbed” or “muted.” This is known as emotional blunting, and it’s typically a symptom or issue that should be addressed by a mental health provider.

Below you’ll read about the different types of emotional detachment and learn when it’s a good thing and when it might be worrisome.

People who are emotionally detached or removed may show it as:

• Difficulty creating or maintaining personal relationships

• A lack of attention, or appearing preoccupied when around others

• Avoiding people, activities, or places because they’re associated with a past trauma or event

• Reduced ability to express emotion

• Difficulty empathizing with another person’s feelings

• Difficulty committing to another person or a relationship

• Not making another person a priority when they should be

Does emotional blunting go away?

Most people have experienced the sensation of being emotionally numb at least once in their lifetime, usually after or during an occurrence of traumatic stress. For most people, this involves a temporary feeling of dissociation or disconnection from the body and outside world. However, despite how it may feel, emotional numbness is not permanent. Treatment is available to provide both immediate relief and long-term remission. The first step in treating emotional numbness is to seek out advice on diagnosis and treatment to identify and treat the underlying cause.

What does it mean if you have no emotions?

It’s sometimes difficult to imagine someone could have no emotions, but it does happen to children, young adults, and adults. Depression and anxiety are two of the most common causes. Severe levels of acute elevated stress or nervousness can also trigger feelings of emotional numbness. Post-traumatic stress disorder, which can be tied to depression and anxiety, can cause you to feel numb, too.The Substance Abuse and Mental Services Administration (SAMSA) website at www.samhsa.gov has many helpful mental health services tools to assist you and a wealth of information ranging from abuse and mental health disorder treatment to information on drug abuse, substance use treatment, substance abuse, medically reviewed articles on depression and other mental health illnesses, and mental illness. Treatment facilities can also assist you with helpful information. In addition, attending support groups or building a strong and safe support system can be beneficial as well. Their national helpline is 1-800-662-HELP (4357).