Emotional numbness can be caused by a variety of reasons. If you are depressed, anxious, or traumatized, it is important to seek help. Try not to isolate yourself and spend time with loved ones. Engage in activities that will help you gradually understand the situation. Try journaling and reducing your stress levels.
Steps
Part 1 of 3: Seek Help and Support
Step 1. Communicate with people
You do not need to isolate yourself from loved ones and favorite activities. Such self-elimination only enhances the feeling of loneliness and worsens well-being. Chat with friends and family regularly, especially face to face. Discussing your feelings is optional, but the support of loved ones can be beneficial.
If your friends and family are far away, participate in various activities, become a volunteer and make new friends
Step 2. Consult a specialist for a diagnosis
Anxiety often leads to withdrawn thoughts, feelings, and behaviors. In many cases, emotional numbness is one of the symptoms of post-traumatic stress disorder (PTSD). Depression can be another cause of stupor and loss of interest in business. If your condition is due to one of these problems, then you should contact a psychotherapist to diagnose and prescribe the optimal course of treatment.
An accurate diagnosis will shed light on other possible problems. Treatment will give you hope and help you regain lost emotions
Step 3. Talk to a psychotherapist
Numbness is often caused by feelings of depression, anxiety, or upset. A therapist can help you work through your emotions in an appropriate way so that you don't get confused and suffer from mental distress. Among other things, it can help you better understand and analyze past and present events that contribute to emotional numbness. You will learn to distinguish and define your own emotions, as well as understand the essence of inner feelings.
- The specialist may suggest psychotherapy and other methods such as meditation, self-hypnosis, the ability to focus and center attention. These techniques can help you relax, pull yourself together, and learn to manage your own emotions.
- Contact your insurance company or local health center to find a psychotherapist. You can also ask a friend, relative, or local doctor for guidance.
Step 4. Talk to a therapist
If you are currently taking medication and you suspect that your feelings may be caused by this cause, then discuss the situation with the therapist. The doctor may change the dosage or prescribe a different drug. He may also recommend that you change your diet or lifestyle.
Tell us how you feel and share your thoughts that the situation may be related to the medication. Describe your feelings as accurately as possible. For example, say, “After starting medication, I began to feel emotionally detached, lost my understanding of myself, and lost the desire to interact with others.”
Part 2 of 3: Examine Your Emotions
Step 1. Distinguish between emotions
Numbness can be due to the fact that you cannot distinguish between emotions or feel the need to behave in a certain way (for example, to always be in a good mood). If you do not know how to distinguish between emotions, then pay attention to the prompts of the body. Focus on understanding the emotions that arise. For example, if a certain situation makes you feel uncomfortable, then a person often feels "butterflies in the stomach" or tension in the shoulders. Learn to notice small changes in your thoughts and actions that can affect how you feel.
- If you are feeling lonely, then be aware of this feeling. Notice sensations in your body and pay attention to how they affect your mood, thoughts and actions.
- If you have deliberately closed your emotions in yourself in order to protect yourself, then take your time so that you will not be covered with a wave of panic.
Step 2. Express your feelings
Understand your emotions and learn to express your feelings correctly. It is not uncommon for people to talk about their feelings to understand the situation and give vent to emotions, but this is not the only way. Try writing, dancing, playing an instrument or listening to music, painting, or meditating to learn how to express your emotions. Being creative can improve your health and well-being. Find a constructive way to express emerging emotions.
- Let your emotions out, don't keep them to yourself, and don't pretend that emotions don't exist.
- If conversations help you, talk to a close friend or therapist.
Step 3. Don't lose touch with reality
If you feel detached, then try to find common ground in the present moment. Sit in a chair and feel the floor under your feet, press against the back of the chair. Listen to your body's sensations and use your senses to connect with reality. Slow down your breathing and begin to notice the world around you.
For example, pay attention to the amount of blue or yellow elements around. Listen carefully for noise and other sounds. Feel the present moment
Step 4. Write down your feelings
If you are uncomfortable talking about your feelings, then try writing down all the emotions. Start journaling to analyze and express your emotions. Diary is a safe and very personal way to express your thoughts and emotions without outside judgment.
If you don't know where to start, then start with reflection or emotional aspects
Step 5. Do what brings you joy
Sometimes it feels like a part of your being has disappeared forever and now it is impossible to reconnect with your emotions. Feelings like this rob a person of good and bad emotions. Engage in activities that used to bring you joy. For example, start painting again, running, or walking to the park to play with the dog.
If you don't want to do anything, try to force yourself first. Feelings and emotions can return over time
Step 6. Avoid negative thoughts
Do you feel like you're trapped in your brain and don't know how to change your mindset to provide yourself with emotional support? If you have negative thoughts or don't know how to get yourself to think about positive things, then start fighting those thoughts. For example, ask yourself the following questions: “Does this thought really have a right to exist? Can you look at the situation differently? Am I jumping to conclusions?"
Focus on thinking positive things. Thoughts affect emotions, so positive thoughts can help you overcome emotional numbness
Part 3 of 3: Lead a Healthy Life
Step 1. Learn to deal with stress
Depression and constant tension drain our bodies and emotions, resulting in numbness. If stress absorbs all strength, then a person may feel empty and devoid of any emotions. In case of stress, you need to find a positive solution to the problem. Try yoga and meditation daily. You can also use other relaxation techniques. Start journaling, play or listen to music, and go for walks.
You don't have to deal with stress with mind-numbing activities like watching TV or playing video games. Learn to relieve stress by doing good things
Step 2. Have fun and be creative more often
Make a list of everyday or creative activities that you enjoy. Put your favorite activities at the top of the list. List any enjoyable activities that you would like to fill your life with. This can be knitting or crocheting lessons, art courses, inspirational diary entries or work on a book, fishing, sports, and various activities. Post the list in a prominent place so you can check it daily and find activities you like.
- Hobbies and creativity can help you relax and get through difficult times. They will also help to lead an active lifestyle and not succumb to the desire for isolation. Some activities like painting or writing can be great ways of expressing yourself and letting your emotions go out.
- Creative activity tells the brain that you are taking care of yourself. You can now safely experience and analyze experienced or repressed emotions. Share your accomplishments with close friends and family.
Step 3. Get into good habits
Do not ignore the needs of your body, even in moments of emotional numbness. Often people lose their appetite or withdraw into themselves. Even in such situations, do not forget about the needs of the body. Try to eat regularly and eat healthy foods. It is advisable to sleep 7-9 hours every night. For insomnia or other problems, see a specialist.
Taking care of the body will help you recover faster, not only physically, but also emotionally
Step 4. Do not use alcohol and drugs
People often try to cope with emotions or give them an outlet with the help of harmful substances. It is necessary to understand that alcohol or drugs will not help in any way to solve problems and will only worsen the state of health.