Coping with emotional numbness after trauma

Around 70% of U.S. adults have experienced trauma at some point in their lives. Trauma refers to events or experiences that overwhelm a person’s ability to cope, often leading to distressing feelings of fear, helplessness, or disconnection. It can involve one-time events — like an accident or the loss of a loved one — or ongoing circumstances — like abuse, neglect, or household violence.

Everyone experiences and processes trauma in different ways. For some people, traumatic events trigger a type of dissociation called emotional numbness. This can cause people to feel detached from their emotions, sense of self, and other people.

The good news is that emotional numbness is often temporary. Working with a mental health professional can help you address your underlying trauma, develop healthier coping mechanisms, and reconnect with your emotions. 

Recognizing post-traumatic emotional numbness

Emotional numbing is a core symptom of post-traumatic stress disorder (PTSD), but it’s also associated with conditions like chronic stress, trauma, anxiety, and depression. Being emotionally numb can make it difficult to recognize, feel, or express your emotions. You might struggle to feel happy or excited or lose interest in activities you previously enjoyed. 

People experience emotional numbness in different ways, but some common signs and symptoms include:  

• Feeling distant or disconnected from yourself and other people 
• Having a muted emotional response to events
• Feeling flat or empty inside
• Having reduced facial expressions that reflect your emotions
• Avoiding social interactions or withdrawing from others
• Experiencing physical symptoms like fatigue, tension, and feelings of heaviness

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Why emotions shut down after trauma

Emotional numbness is a reaction to extreme stress, trauma, and pain. Some research suggests that emotional numbness develops as a coping mechanism for difficult situations. It allows people to avoid processing shocking or upsetting information, such as the death of a loved one or being diagnosed with a terminal illness. 

Emotional numbness may also help people manage physical, sexual, and emotional abuse. For example, “going numb” may be a way of blocking out memories of a dangerous situation or avoiding conversations related to a traumatic event. There’s also a link between burnout and emotional numbing, with some people “shutting down” in response to chronic stress and exhaustion.

Emotional numbness isn’t a diagnosable mental health condition, but it can still have a negative impact on your relationships, performance at work or school, and overall well-being. Addressing emotional numbness is important because it often continues until the underlying cause is resolved. Seeking support from a mental health professional can help you uncover and address these causes while developing healthier ways to manage emotional distress.

How to feel your feelings again after trauma

If you’re struggling to access your feelings or feeling distant from people who you love after experiencing trauma, consider seeking professional support. Talk therapy can help you address the underlying cause of emotional numbness and develop healthier coping mechanisms for distressing thoughts, feelings, and memories. 

Some of the most effective types of therapy for trauma include cognitive behavioral therapy (CBT), psychodynamic therapy, and eye movement desensitization and reprocessing (EMDR). Your therapist might also suggest group therapy or more expressive techniques like art or music therapy.

In addition to therapy, here are seven strategies you can use to overcome emotional numbness following trauma. 

1. Acknowledge your feelings. Emotional numbness can prevent you from experiencing your emotions, but knowing how to understand and regulate your emotions is actually an important part of the recovery process. Recognizing your feelings allows you to validate your experience and give yourself permission to heal and move forward.
2. Rethink your coping mechanisms. Coping mechanisms are tools you can use to manage stress and emotional discomfort. If you’re struggling to overcome trauma, create a personal toolkit of healthy coping strategies that you can use next time you’re in distress. For example, you could try grounding techniques like the 5-4-3-2-1 method, journaling about your thoughts and feelings, or engaging in physical activities (like yoga or a brisk walk) to release built-up tension.
3. Focus on what brings you joy. Find something that feels meaningful to you and make a daily commitment. This might look like a morning cup of coffee, walking your dog, or reading before bed.  
4. Connect with people you trust. It’s not always easy to talk about trauma, but confiding in others may actually help you process your emotions and feel less alone. Consider speaking with a trusted friend or family member, or find a support group with people who’ve experienced similar challenges.
5. Practice mindfulness. Mindfulness strategies — including mediation and breathing exercises — can help you acknowledge your thoughts and feelings without judgment. Another way to focus on the present moment is to carry a grounding object at all times. Some people find it helpful to focus on a specific object, like a pen, when they’re experiencing a flashback to the traumatic event. 
6. Prioritize quality sleep. Sleep troubles are one of the most common symptoms of trauma, but creating a consistent sleep schedule can help improve focus, mood, and well-being. Adults should get seven or more hours of sleep per night.
7. Revisit your treatment plan. Emotional numbness can be a side effect of antidepressants that are prescribed to manage trauma and other mental health concerns. If you think your medication might be impacting your ability to experience your emotions, it’s a good idea to talk to your doctor about finding a solution that works better for you.

Find care with Rula

If you’re experiencing emotional numbness, consider meeting with a mental health professional right away. Emotional numbness is often a symptom of trauma, and therapy can help you address the underlying causes and develop healthier coping mechanisms. 

With Rula, our therapist matching tool connects you with one of our over 10,000+ therapists dedicated to providing the care you deserve. In as little as three minutes, you can book a session with a therapist who accepts your insurance, is trained in trauma-informed care, and is available to see you as soon as tomorrow via live video call.

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