Finding Cathartic Release: 16 Examples of Catharsis Psychology
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A string of unfortunate events or a traumatic experience can cause a feeling of turmoil that continues to build. Eventually, you may reach a point where you feel like there’s so much repressed emotion bottled up inside that you become overwhelmed. When this happens, understanding the psychology and concepts of catharsis can be helpful.
Below, we’ll explore the role of catharsis in psychology and 16 ways to express your built-up emotions.
What is catharsis in psychology?
The concept of catharsis dates to the ancient Greeks. Originally used to describe physical purging techniques, the word was eventually used by Aristotle to explain the way the audience at a tragic play felt so much emotion build up, then finally release.
Freud’s psychoanalytic theory led him to develop the concept of defense mechanisms, such as denial, projection, repression, deflection, etc. Freud believed that repression and other defense mechanisms are our way of coping with unconscious conflicts, such as tension between our unconscious feelings. Understanding and resolving these conflicts is a primary goal of psychoanalytic theory.
According to Freud, this process can be facilitated by a therapeutic technique known as free association, during which a client expresses thoughts as they arise. Through this method, the psychoanalyst can develop new insights into an individual’s repressed feelings. Freud believed that by bringing to conscious awareness—and then releasing—emotions that have been repressed, we can experience positive change. He also believed that dreams elicit thoughts we may feel unable to say aloud and encouraged the use of dream interpretation.
The modern meaning of catharsis
When used in everyday language, the word catharsis may refer to any expression of emotion. When used in modern psychology, though, catharsis typically means discharging repressed emotions. that are related to a traumatic experience, such as:
- anxiety
- stress
- anger
- fear
In recent years, catharsis in social psychology has been adapted to become more applicable to modern times and situations. Catharsis psychology techniques can serve as positive outlets for people who are experiencing stress, anger, and strong emotions, and many people have relied on them to successfully release these feelings.
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Why it is important to express feelings for cathartic release
We often experience painful emotions that are hard to process. Sadness, disappointment, frustration, and other difficult feelings can produce emotional distress that we might not want to address. While repression (an unconscious process) and suppression (a conscious process) may provide relief in the moment, these defense mechanisms can cause difficult emotions to worsen. Avoiding strong feelings can also lead to new challenges, like mental illness and weaker social bonds. For example, research shows that suppressed anger is connected to depression and a perceived lack of social support.
Conversely, there is evidence that emotional expression can produce psychological, social, and even physical benefits. Many experts, though, believe that certain forms of emotional expression are maladaptive. For example, it is thought that individuals who express anger in aggressive ways may exacerbate their feelings. Finding the right types of outlets for your emotions may help you experience the release associated with catharsis.
When catharsis can backfire
Catharsis can backfire when you repeatedly perform the cathartic behavior without experiencing release and closure. Some theories of catharsis argue that expressing your anger will lessen anxiety, but research also shows that constantly venting your anger, especially when you do so in an aggressive way, can become a persuasive influence that reinforces negative behaviors.
Instead of processing what caused your negative feelings, your brain can learn to seek relief by expressing anger, conditioning you to seek cathartic release anytime you’re upset. Healthy catharsis should involve reflection and support, so your emotional release helps you gain insight and see positive outcomes from the experience.
16 examples of catharsis in real life
There are many ways to discharge emotions or experience catharsis.The following examples are real-life techniques you can try to explore and release your traumatic feelings.
Music
Throughout history, music has been used to help people cope with their emotions. Music is often in itself an emotional or cathartic experience. When you feel sad and listen to a sad song, you may feel better, or at least more understood. Music can bring a sense of catharsis as it releases those sad feelings and clears the way for more positive emotions.
Psychological drama
Psychodrama is a type of therapy in which participants act out troubling events from their past. As the person in question becomes involved in the scene of their past hurt, they may relive the feelings they overlooked back then, finally experiencing them fully and letting them out in catharsis.
Art
Creating art can have a cathartic effect, too. Every art medium has the power to help both amateur and professional artists release emotions in catharsis. One person may spatter paint on a canvas, flinging away their anger and expressing other strong emotions as they do. Another might draw heavy black slashes with a charcoal pencil. Regardless of the medium, creating art can be a cathartic experience.
Primal therapy
In primal therapy, the goal of catharsis is to release a person’s earliest negative childhood memories. The therapist may instruct the client to express feelings they’ve been hiding for years by directing their anger toward an imaginary parent or family member sitting in an empty chair.
Crying
For a lot of people, crying can be extremely cathartic. It allows for a physical and emotional release of psychological trauma and other negative feelings. You may find that after crying, you feel less tense and anxious, and may even experience a sense of profound enlightenment.
Writing as a form of catharsis psychology
Expressive writing can be highly therapeutic, providing an outlet for you to process your feelings and develop a new perspective on your everyday life. Many psychologists and mental health programs encourage journaling for this very reason. Whether you’re writing directly about your experiences in a journal or creating poetry to express your emotions, the cathartic moment can be just as compelling.
Reading literature and watching films
Writing and acting can provide catharsis, but so can experiencing the results of those creative endeavors. When you read a well-written book, you may find that the author expresses a familiar feeling so clearly that it brings up feelings that you thought had long been buried. For example, as you read a novel, you may notice that a character is venting anger about their childhood in a way that helps you process similar emotions. The cathartic release can be the same with a well-acted movie.
Volunteering
Sometimes, when someone has a difficult experience, they deal with it by volunteering to help others. This also involves community activism, which can provide catharsis as well. Giving support to others can boost positive feelings in yourself.
Psychoanalysis
Sigmund Freud developed this psychoanalytic method, and much of his work centered on bringing about catharsis to promote psychological healing. Nowadays, psychoanalysts use catharsis, but often only as the first step in helping clients understand themselves so they can make healthier decisions.
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Psychodynamic Therapy
A psychodynamic therapist typically encourages an individual to talk about past experiences and emotions. One of the goals of psychodynamic therapy—which arose out of psychoanalytic theory—is to go deeper than the person usually does in their everyday life so that they can experience catharsis with the root problems of their present difficulties.
Emotion-Focused Therapy
Through emotion-focused therapy, mental health professionals can help individuals or couples reach catharsis and improve their relationships. It works by allowing clients to develop emotional intelligence. This can happen as clients re-experience past hurts, put them into perspective, and find catharsis in new ways to respond to them.
Rituals
Throughout human history, people have used rituals to cope with mental and emotional challenges. This kind of catharsis can happen individually, or it can happen in groups. There are different categories of rituals, including spiritual and religious rituals.
Humor for cathartic release
Humor can help people release their emotions, often in a raucous burst of laughter. To achieve this kind of catharsis, you can:
- Watch a funny movie or TV show
- Listen to a comedian
- Read a humorous book
Sometimes, you may find that you cry when releasing your emotions via laughter, and vice versa. Both can be truly cathartic experiences.
Confession
Telling your life story with all of your secret thoughts, actions, and experiences can release emotions that you only vaguely knew were there. This may also be true in religious ceremonies, even though the main goal isn’t usually emotional release or catharsis.
Exercise
Although catharsis is an emotional release, it can bring about many other changes in the body as well. The cardiovascular, respiratory, gastrointestinal, and musculoskeletal systems are all affected as pent-up emotions are released. Some people find that they can achieve catharsis by exercising or doing something that involves physical exertion.
Making noise
It can sometimes be productive to let emotions out by creating noise. You might play an instrument or even scream into a pillow. This can be a cathartic experience by allowing you to fully let go and release some of the physical elements associated with that pent-up emotion.
How therapy can facilitate emotional release
Achieving catharsis on your own can be helpful, but sometimes it may be more useful to speak with a therapist. This can be especially true when you’re coping with a lot of anger. If you’ve been through trauma or ongoing abuse, it may be more productive to talk to a therapist who can help you cope with your emotions safely and reach catharsis in a guided environment.
A therapist might also use catharsis as a therapeutic tool to help you cope with fear or a phobia. Once you’ve released your bottled-up emotions, you may develop new ways of dealing with the present.
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Getting support through BetterHelp
If you feel hesitant to visit a therapist in their office, you might consider online therapy, which numerous studies have shown to be effective. With BetterHelp, therapy sessions can be conducted via video chats, phone calls, instant messaging, or any combination thereof. A therapist may offer their support in exploring difficult emotions, which may prove to be a cathartic experience.
Online counseling can be effective in improving a variety of mental health conditions. For example, one study found that people who used BetterHelp experienced a significant decrease in the severity of depression symptoms. Research also shows that online therapy can be effective for phobias, anxiety, substance use, and bipolar disorder.
Through online therapy, you may better understand the catharsis definition, learn emotional processing tips, and experience feelings.
Takeaway
In psychology, emotional catharsis can sometimes help people overcome emotional repression, anxiety, depression, fear, and trauma. If you’re interested in learning more about catharsis, you can speak with a licensed therapist, whether in person or online. With online therapy, you may find that you can face your past, release pent-up emotions, and discover new ways to think about your memories. It isn’t too late to address a problem that’s been holding you back. While traumatic events can be difficult to talk about, online therapy offers a safe environment in which you may be able to open up more comfortably. Take the first step toward achieving catharsis and more positive mental health by reaching out to BetterHelp today.
Is crying cathartic?
For many people, crying can be extremely cathartic. In psychological theory, crying is often related to a release of stored negative emotions, which is exactly the definition of catharsis. This is likely why most of us feel better after having a good cry.
Does catharsis work to reduce aggression?
Yes, the emotional release that happens during catharsis can work to reduce aggression. In theory, the pent-up emotions themselves are said to be the cause of many negative behaviors, including aggression. It stands to reason that reduced emotion can lead to reduced aggression.
What is the best definition of catharsis?
Catharsis is the process of releasing and expressing intense or unconscious emotion, often after a stressful event. It involves surfacing your repressed emotions, like grief, anger, or fear, so you can process them. In psychology, catharsis helps in alleviating anxiety and working through unresolved emotional experiences.
What does Freud say about catharsis?
Sigmund Freud, a founder of the psychoanalytic school, believed catharsis plays an essential role in emotional healing. He suggested that repressed emotions could cause distress if you didn’t address them.
What is the theory of catharsis?
The theory of catharsis suggests that expressing your pent-up emotions can give you psychological relief and improve your mental well-being. It proposes that all of your unresolved feelings can build up over time and have a negative impact on how you feel. By releasing all of those feelings in a safe and healthy way, you can process your experiences and move forward with your life.
What happens during catharsis?
During catharsis, a person experiences a release of strong emotions or anxious thoughts that they have been suppressing. It often occurs through crying, talking through painful memories, or creative expression like painting. After catharsis, there’s usually a sense of relief.
Is crying an example of catharsis?
Yes, crying is considered one of the most common forms of catharsis. When someone cries in response to a stressful event or built-up anxious emotions, it can help them feel less tense and anxious. Crying can help your body and mind process overwhelming feelings.
What does Aristotle say about catharsis?
Aristotle introduced the concept of catharsis by describing it as the emotional release an audience feels after they watch a dramatic performance. He believed that watching tragedies allowed the audience to experience and release negative emotions in a safe environment. In doing so, the audience could process complex feelings and feel more emotionally balanced.
What are two cathartic examples?
Two common cathartic examples include talking through a painful memory in therapy and crying to a close friend about something hard you experienced. Although they may not focus explicitly on catharsis, almost every therapeutic intervention involves working through difficult emotions, so many patients experience some sort of cathartic release.
How to trigger catharsis safely?
To trigger catharsis safely, it’s important to put yourself in a supportive and controlled environment. You might talk to a therapist, write about your experiences in a journal, or listen to music that helps put words to your emotions. Since catharsis can involve revisiting psychological trauma, it may be best to work with a mental health professional if you want to work through those unexpressed emotions.
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