'Emotional Burden' and the Tension That Comes With It

20
Take the

You've probably heard the term "emotional burden." It's sometimes used to describe the phenomenon of carrying past trauma or so-called negative experiences through life, relationships, or career.

You can see this reflected in someone's posture; they may appear as if they are carrying an unbearable weight. It can even hinder their progress in life.

Everyone carries some degree of unprocessed emotions from their experiences. However, unaddressed emotions don't simply disappear.

 Unprocessed emotions can affect the following:

  • How you think about yourself
  • How do you react to stress?
  • Physical Well-being
  • Relationships with Others

After all, emotional burden gets its name from somewhere, doesn't it?

Let's peel back the layers of how and where your emotions are trapped, so you can release what's weighing you down.

 

What does it mean to have 'imprisoned' your emotions?

You may have heard of people crying during yoga, massage, or acupuncture treatment. This is because it touches a sensitive point that, when activated, leads to an emotional release.

While some might interpret this as trauma being “stored” or “trapped” in the body, this isn't necessarily a scientifically accurate explanation.

However, symptoms of traumatic stress can manifest physically.

This may be because the brain associates this area with a specific memory – usually at a subconscious level.

Activating specific areas of the body can trigger these memories, according to Mark Olson, PhD, LMT, owner and director of the Pacific Awareness and Infrastructure Center.

Olson says, “Emotions are constantly being produced, subconsciously or consciously, in response to the reactivation of memories or unfulfilled goals. Touching zone X is a reliable stimulus for reconstructing the pattern associated with this traumatic event.”

Alternatively, some believe that trauma and difficult emotions can actually become literally trapped energy in the body, but this is not supported by scientific evidence.

Bradley NelsonAccording to DC, trapped emotional vibrations cause surrounding tissues to vibrate at the same frequency, a phenomenon known as resonance.

"Emotion CodeIn his book, Nelson writes, "Every trapped emotion resides in a specific part of the body and vibrates at its own particular frequency."

This can cause you to attract more of this feeling, he says, creating a buildup or blockage.

However, Nelson's position remains a theory until further research is conducted.

How are emotions imprisoned?

However, early research, along with more recent studies, supports the mind-body connection, or the belief that a person's mental and emotional health affects the state of their physical health.

A classic example of this is fear.

If you are in a situation that you are afraid of, your body activates the fight-or-flight-or-freeze response, producing a physical reaction to that emotion.

According to Nelson, three things happen when an emotion is experienced.

  1. We develop an emotional vibration.
  2. We experience the emotion and its associated thoughts or physical sensations. This is where the interconnectedness of mind and body comes into play.
  3. We continue by processing the emotion.

According to Olson and other researchers, emotional processing occurs in the limbic structures of the brain.

We are constantly receiving information that produces preconscious autonomic nervous system responses. This sends a signal to the body that activates the corresponding emotion.

In other words, your "feelings" come from what your nervous system is telling you.

According to Nelson, when the second or third step mentioned above is interrupted, the energy of the emotion becomes trapped in the body. As a result, you may experience muscle tension, pain, or other discomfort.

Olson says, “‘Trapped feelings’ often means the true self wants to express something the false self doesn’t want us to express. In psychology, while we think of the true self as the naturally open, curious, and trusting part of us that we are born with, the false self emerges as a set of adaptive strategies for coping with pain and loss.”

This suppressed negative emotional energy can be expressed in the following way:

  • Disappointment
  • Weak Decision-Making Ability
  • Self-Sabotage
  • Overreaction
  • Increased Stress and Anxiety
  • Depression
  • Fatigue

Mind-body therapist Kelly Vincent, PsyD, compares trapped emotions to carrying a large backpack. They weigh us down, affect our mood, and drain our energy.

Additionally, it can damage body tissues and prevent organs and glands from functioning normally.

Vincent says, "It's like a giant barricade on the highway. It's difficult for energy to flow naturally."

Trapped emotions and trauma

It's impossible to talk about trapped emotions without exploring trauma, especially how the brain experiences it.

Almost everyone experiences trauma at some point in their lives.

Trauma can arise from life experiences such as the following:

  • A Separation
  • A Major Life Change
  • The Death of a Loved One
  • Infidelity in a Relationship
  • Job Loss
  • Experience of Violence, Discrimination, or Racism

Trauma can affect cognitive processes.

It particularly affects the processing of new facts in memory and the ability to accurately recall factual information. As a result, traumatic experiences or memories are not properly “logined” in the brain.

Vincent says, "When it comes to an extremely overwhelming experience like trauma, the brain encodes traumatic memories as images or bodily sensations."

When triggered, the brain can detach from reality or replay the traumatic event in a flashback.

This is known as dissociation or psychological detachment.

These sensory fragments remain in the mind and interrupt the brain's natural healing process.

When trauma is not processed or resolved on its own, it can remain far beyond the actual event.

This is commonly seen in people with post-traumatic stress disorder (PTSD), a condition that develops after a person is exposed to frightening or life-threatening events.

Studies show that those with current PTSD have a smaller hippocampus, a center in the brain responsible for emotions and memory.

Stress triggers the release of cortisol, a hormone that is part of the fight-or-flight-freeze response.

Research has shown that long-term stress damages the hippocampus, which can manifest as abnormal blood flow or a reduced size. As a result, your body may remain in this hyper-alerated state even if you don't consciously think about the traumatic event.

Where in the body do trapped emotions get hidden?

Have you ever felt a tightness in your chest during a stressful situation? Or have you ever found that stretching your hips feels good after an emotionally exhausting day?

Where one person feels tension or sensitivity in their body, that may not be the same for another.

One such study, conducted in 2013 and led by a team of biomedical engineers in Finland, attempted to explain where in the body emotions are felt.

In approximately 700 individuals, researchers mapped their bodily responses to emotions by asking them to color-code the areas where they felt their reactions increased or decreased in response to various stimuli.

For example, anger, fear, and anxiety showed increased activity in the chest and upper body.

This may explain the origins of expressions like "fireheaded" or "carrying the weight of the world on your shoulders."

These emotions can also trigger the sympathetic nervous system to create a rapid response in the body. That's why you might feel your heart racing or your muscles tensing when you're tense or stressed.

In addition, the same researchers conducted a follow-up study that found the intensity of an emotion was directly related to the intensity of physical and mental sensations.

They divided emotions into five groups:

  • Negative emotions such as stress, anger, and shame.
  • Positive emotions such as happiness, love, and pride
  • Cognitive skills such as attention and perception
  • Homeostatic states or a balanced, regulated internal state.
  • Diseases and somatic conditions

Emotions are constantly changing, and this research could be helpful for those who struggle to understand their feelings.

 

Unprocessed emotions

Unaddressed emotions can be stored in your subconscious and even affect your body posture.

Olson says, "Your head is in a different position when you're confident and when you're confused. Your spine takes on a different shape when you're defeated or victorious."

"Muscle tension arises from the need to create and maintain postures that keep one safe or unaware of unpleasant sensations," he says.

Certain postures and gestures are also associated with specific emotions and social meanings. Consider a warm hug versus crossed arms.

This can help us understand why some believe tension in the body is associated with specific areas. However, Olson advises against using this to create generalized narratives.

How to release emotions from the body

Have you ever felt the need to cry, scream, laugh, punch a pillow, or dance?

We are often taught to suppress our pain. Over time, this can lead to repressed emotions, also known as unconscious avoidance.

Studies from 2019 have linked emotional stress to decreased immune system function.

Here are a few ways to release suppressed emotions:

  • Accepting Your Feelings
  • Working with Trauma
  • Trying Shadow Work
  • Making Deliberate Actions
  • Practicing Stillness

Accept your feelings.

The more you understand your emotional world, the more healthily you can process your emotions.

The first step is to connect with and understand your emotions. People with suppressed emotions may find it difficult to identify their feelings, so talking to a professional can be valuable.

You can do this by using psychological tools such as cognitive distortion categories, or by exploring ways to categorize your emotions in a way that helps you make sense of them.

Work through your past trauma.

Often, we carry things from our childhood that we've held onto for years. Here are some examples of past trauma:

  • Abuse, including mental, emotional, physical, or sexual abuse.
  • Neglect
  • Loss of a Loved One
  • Separation from a Parent or Caregiver
  • Tyranny

 

Unresolved childhood trauma can manifest in many ways, including:

  • Don't blame yourself.
  • Blaming Others
  • Feeling Depressed
  • Withdrawal from Social Activities

Olson says that to work with trauma, it's crucial to feel the grief associated with the fact that you may never have achieved what you wanted or deserved years ago.

After allowing yourself to experience this grief, you can accept the adaptive strategy you develop as a result.

For example, you may have developed a coping strategy for independence that ultimately results in feelings of isolation. Without recognizing your strategy, you might feel alienated by others.

On the other hand, if you realize that your isolation stems from your adaptive strategy, you can identify the root of the problem and modify your strategy to better meet your real needs.

Shadow work

Similar to exploring childhood trauma, shadow work offers another lens through which to explore different parts of ourselves that we typically keep hidden due to shame or inadequacy.

People tend to hide the parts of themselves that they believe are unacceptable.

For example, as a child, were you told to "calm down" or "stop crying" when you were upset? This emotional invalidation can cause you to be ashamed of or belittle your feelings.

Intentional action

Somatic experience (SE) is a way to address unprocessed tension or emotion remaining in your body.

SE uses a body-first approach to address symptoms, based on the idea that releasing unprocessed trauma can promote emotional healing.

According to Vincent, one way to do this is to act deliberately.

Vincent says, "When we act intentionally, we can create a sense of security in our bodies that we may not have experienced before, especially for individuals who have accumulated trauma."

Examples of intentional actions include:

  • In
  • Stretching
  • Yoga
  • Martial Arts
  • Qi Gong
  • Tai Chi
  • Meditative Walk
  • Breathing Exercises

Vincent notes that deliberate movement helps the brain recognize the difference between tension and relaxation, releasing any stored energy.

Practice stagnation

Being present allows us to be with our thoughts and feelings in the current situation.

Being present is when your brain briefly enters a state of idleness. This triggers what scientists call “self-generated cognition,” which includes things like daydreaming or allowing your mind to wander.

Vincent says, “We live in a world where stillness isn’t practiced and valued enough, but it can be incredibly nourishing for our minds and bodies. It also provides space for emotions to enter… consciousness.”

Here are some ways to practice stagnation:

  • Meditation
  • Breathing Exercises
  • Sitting in Nature
  • Listening to calming music
  • Repeated Affirmations
  • Progressive Muscle Relaxation

References;

Hernandez, R., Bassett, S.M., Boughton, S.W., Schuette, SA, Shiu, E.W., & Moskowitz, J.T. (2018). Psychological Well-Being and Physical Health: Associations, Mechanisms, and Future Directions. Emotion Review, 10(1), 18-29. https://doi.org/10.1177/1754073917697824

Logue MW, van Rooij SJH, Dennis EL, Davis SL, Hayes JP, Stevens JS, Densmore M, Haswell CC, Ipser J, Koch SBJ, Korgaonkar M, Lebois LAM, Peverill M, Baker JT, Boedhoe PSW, Frijling JL, Gruber SA, Harpaz-Rotem I, Jahanshad N, Koopowitz S, Levy I, Nawijn L, O'Connor L, Olff M, Salat DH, Sheridan MA, Spielberg JM, van Zuiden M, Winternitz SR, Wolff JD, Wolf EJ, Wang KA, Milberg WP, Miller MW, Ressler KJ, Veltman DJ, Stein DJ, Thomaes K, Thompson PM, Morey RA. Smaller Hippocampal Volume in Posttraumatic Stress Disorder: A Multisite ENIGMA-PGC Study: Subcortical Volumetry Results From Posttraumatic Stress Disorder Consortia. Biol Psychiatry. 2018 Feb 1;83(3):244-253. doi: 10.1016/j.biopsych.2017.09.006. Epub 2017 Sep 20. PMID: 29217296; PMCID: PMC5951719.

Samuelson KW. Post-traumatic stress disorder and declarative memory functioning: a review. Dialogues Clin Neurosci. 2011;13(3):346-51. doi: 10.31887/DCNS.2011.13.2/ksamuelson. PMID: 22033732; PMCID: PMC3182004.