Reframing suppression | A guide to navigating unwanted thoughts and emotions
At the beginning of the movie, Inside Out 2 a handful of unwanted emotions find themselves bottled in a jar hidden away: they have been suppressed!
We might have all done this, putting our unwanted thoughts and emotions far, far, away, in the hope that they will just disappear. But as the movie goes on to reveal (spoiler alert) they don’t.
Suppression might seem like the quick emotional fix we need, but it often does the opposite, making those persistent thoughts and emotions even more enduring.
Here we’ll explore why suppressing your thoughts and emotions can make you feel worse and offer some healthier ways to manage them.
The white bear effect: the paradox of suppression
Picture this: You're having a rough day, and negative thoughts keep popping up. You tell yourself, “I won’t think about this anymore,” and try to push those thoughts away. But the more you try, the more those thoughts seem to invade your mind. Similarly, you might tell yourself not to feel, but your emotional discomfort seems to grow.
This phenomenon was highlighted by the “white bear” study, where participants were instructed not to think about a white bear. Predictably, they thought about white bears more frequently than those who weren’t given this instruction (Wegner, Schneider, Carter, & White, 1987). This research illuminates why suppression can be such an ineffective way to decrease negative thoughts and emotions.
Why suppressing emotions doesn't work
Suppressing thoughts and emotions isn’t just ineffective — it can also amplify our negative experiences. Research shows that suppression typically results in three main effects:
1. An immediate surge in unwanted thoughts.
2. Increasing intrusion of these thoughts over time.
3. A greater overall occurrence of unwanted thoughts (Wenzlaff & Wegner, 2000).
So, why does this happen? Some experts suggest that a part of us actually wants to think about these suppressed thoughts. By trying to push them away, we interrupt the natural process of thinking them through, which only brings them back stronger.
Another theory is that labeling these thoughts as “bad” triggers our brain’s unconscious processes to keep an eye out for them, making them more persistent (Wenzlaff & Wegner, 2000).
Embrace healthier emotion management strategies
Rather than battling with suppression, let’s explore healthier, more effective strategies for managing your thoughts and emotions.
1. Write About Your Feelings
Journaling isn’t just for teenagers—it’s a powerful tool for emotional processing. Research suggests that writing about your feelings can help you process and move past them more quickly (Rude, Mazzetti, Pal, & Stauble, 2011). Grab a notebook and let your thoughts flow without judgment.
2. Practice Acceptance
Emotional acceptance is about experiencing your feelings without labeling them as good or bad. Accepting your emotions can help reduce their intensity more quickly (Rude, Mazzetti, Pal, & Stauble, 2011). This approach can be particularly helpful for managing anxiety or panic. Next time you’re overwhelmed, try acknowledging your feelings without trying to change them.
3. Try Cognitive Reappraisal
Cognitive reappraisal involves reinterpreting a stressful situation to see it in a more positive light. This strategy is often more effective than suppression. For instance, consider what you can learn from a difficult experience or think about the potential positive outcomes. Practicing gratitude can also shift your perspective, helping you feel better in challenging situations.
4. Exercise
Physical activity is an unexpected way to manage negative thoughts and emotions. Vigorous exercise can help distract your mind, as your body and brain focus on the physical task at hand. Whether it’s a brisk walk, a yoga session, or a run, moving your body can help alleviate mental and emotional stress.
Your path to emotional well-being and resilience
Suppression might be a common response to unpleasant emotions, but it’s not the most helpful.
By learning to stop suppressing your thoughts and instead adopting healthier emotion management strategies, you can respond to negative emotions more effectively.
Embrace these techniques — writing, acceptance, reappraisal, and exercise — to experience a more balanced, fulfilling emotional life.
Now that’s something to think about.
Next steps for more emotional guidance
If you find yourself struggling with your emotions consider 1:1 emotions coaching. These sessions are designed to help you navigate your emotional life more effectively, fostering a healthier relationship with your thoughts and emotions.
References
- Rude, S. S., Mazzetti, F. A., Pal, H., & Stauble, M. R. (2011). Social rejection: How best to think about it?. Cognitive Therapy and Research, 35(3), 209-216.
- Wegner, D. M., Schneider, D. J., Carter, S. R., & White, T. L. (1987). Paradoxical effects of thought suppression. Journal of Personality and Social Psychology, 53(1), 5.
- Wenzlaff, R. M., & Wegner, D. M. (2000). Thought suppression. Annual Review of Psychology, 51(1), 59-91.
