Um guia para compreender e superar o entorpecimento emocional
Emotional numbness is something we have all prayed for at some point. You know exactly what I’m talking about: about those moments when you feel as if you’ve reached your breaking point and as if you can’t take it anymore.
I’m talking about the moments when you’d rather feel empty than sad and miserable. I’m talking about the moments when the possibility of shutting your feelings off looks like paradise.
But, be careful what you wish for – you might just get it. What happens when you achieve emotional numbness?
Bem, deixem-me dizer-vos que não se parece nada com o que acontecia nos vossos sonhos. De facto, não ter quaisquer emoções é assustador ao ponto de nos deixar mortos por dentro.
When you reach this stage, you’ll give anything to have your ability to feel back. Nevertheless, things don’t always go that easily.
It’s not like you can snap your fingers and reverse the entire process. Instead, there are some steps you have to take before successfully overcoming emotional numbness.
But, before that, let’s check out what emotional numbing is and what causes it.
Significado de entorpecimento emocional
O entorpecimento emocional ou anedonia não é uma doença mental, mas tem certamente impacto na sua saúde mental. Em termos simples, estar emocionalmente entorpecido significa não sentir literalmente nada e ser imune a todos os estímulos possíveis.
Yes, you don’t cry anymore, but you don’t laugh either. You are saved from sadness, but you’re deprived of happiness as well.
Este é um estado de total indiferença. Por fora, vive-se uma vida completamente normal, mas por dentro, não há nada para além de um enorme e interminável vazio que nos desliga do mundo.
Sintomas de entorpecimento emocional
You don’t become emotionally numb all of a sudden. In fact, there are certain red flags that are clear indicators that you’re stepping on the path of becoming emotionally detached.
Some of the symptoms of emotional numbness are similar to symptoms of depression. They include depersonalization, derealization, dissociation… Look out for these alarms and check if you can relate to most (or all) of them.
Afastar-se dos seus entes queridos
The first and the most common symptom you’ll feel if you suspect yourself of being emotionally numb is detachment from your loved ones.
I’m not talking about the people who have done you harm here (yes, you can still love the ones who hurt you – in fact, it happens more frequently than you might imagine).
I’m talking about your closest friends and family members. All of a sudden, you feel like you’re not so connected to your best friend or a sibling.
The worst part is that there is absolutely no reason for this to happen. They haven’t done anything to you, you two didn’t argue, and you’re still physically present in each other’s lives.
Mas, de alguma forma, sente que o laço que os mantinha juntos desapareceu. It’s like someone cut the cord that connected you with everyone, and you are left like a balloon floating around the clouds – all alone.
Tentamos mudar isso. Tenta literalmente forçar-se a amar estas pessoas da forma como costumavad para.
Nevertheless, it appears that all of your attempts are in vain. You’re growing more and more distant from everyone around and it looks like there is nothing to be done about it.
Solidão e isolamento
Apesar de ter sido um verdadeiro extrovertido, ultimamente, isso mudou. Já não há vestígios da borboleta social que era.
Em vez de passar tempo com os seus amigos, família e colegas de trabalho, ultimamente, prefere a solidão a tudo o resto. You’re off of all social media, you avoid any type of gathering, and you spend all of your time by yourself.
Don’t get me wrong: there comes a period in our lives when we all want and need some time off. You want to recarregar as baterias e precisa de alguma privacidade.
But, when it comes to you, this period has been lasting for a while now. In fact, it seems that it has surpassed a phase – it has become your lifestyle.
You voluntarily socially isolated yourself and you avoid all possible human contact – except the one you’re forced to maintain.
Love and hate don’t stand a chance against indifference
As pessoas assumem que o amor e o ódio são as emoções mais fortes que existem. Embora estes dois sentimentos sejam duas faces da mesma moeda, há algo que os ultrapassa.
Há algo mais forte do que qualquer emoção: a ausência de emoções.
If you come to think of it, this is exactly what you’ve been feeling lately: nothing. Isn’t it ironic? The fact that you feel nothing overwhelms you.
When you’re in emotional pain, you’d give everything to achieve indifference. You think of it as the best way to go through life.
After all, almost nothing and nobody can touch you. You’re unbothered by people’s efforts to break your heart simply because you don’t have one.
You can’t seem to get angry, and you have forgotten what it means to hate. You don’t cry and you don’t go through stages of grief or sadness.
You don’t miss people, you don’t hold grudges against them, and you’re convinced that you could live all alone in this world since no one’s loss would shake your entire world.
Parece quase demasiado bom para ser verdade.
But, let’s not forget about one thing. When you become indifferent, you not only lose the bad and unwanted emotions.
You not only lose the ability to hate – you also become incapable of loving. Sadness is not the only thing that goes away – positive emotions, including happiness, also follow it.
This is exactly what has been going on with you. You’ve tornar-se emocionalmente indisponível e insensível.
Perder o interesse pelas coisas que antes o faziam feliz
All of the sudden, you’re not looking for a new day. All the little things that used to bring you joy have become totally irrelevant.
You’ve lost interest in activities that used to make you happy. You’ve stopped looking forward to the weekend, you no longer anticipate your vacation, your hobbies have become dull, and no accomplishment can fulfill you anymore.
You’re empty and all you feel is this abyss inside of you. All of a sudden, this numbness isn’t so great, is it?
It is when you lose control that you repress your emotions – not when you’re in control
A maioria das pessoas pensa que quem está a lutar contra o entorpecimento emocional perdeu a capacidade de sentir. Todas as suas emoções foram apagadas e extinguiram-se, mas a verdade é bem diferente.
You see, each one of your sensations is still there – you’ve just buried them deep inside of you. I’m not saying you did it on purpose or even consciously, but either way, it happened.
Então, agora, tudo se está a acumular dentro de si. Estes montes enormes de felicidade, tristeza, amor, ódio, raiva, ressentimento, alegria e compaixão misturaram-se.
They’re not disappearing with time. Instead, the piles are getting bigger and bigger, and the more you try to push them down, the more they grow.
Por fim, torna-se incapaz de os alcançar. You’ve spent so much time training yourself not to feel anything that your emotions have hidden from you, so now you can’t get to them – even if you want to.
It seems that you can’t make yourself feel anything. You’ve repressed your emotions to the point where you have forgotten how to use them properly.
Not just that: you’re also scared of even taking a peek at them. You’re terrified of what you might find there, and more importantly, you wonder if you’ll be able to handle it.
O que tem de ter em atenção aqui é que reprimir as emoções is a red flag that you’ve lost control over yourself, even though you think otherwise.
You think that ignoring your feelings is an act of emotional and mental strength. You think that by doing this, you’ve finally learned how to govern yourself while you’re doing completely the opposite.
You’re making the most cowardly move ever – you’re running away from parts of you in hopes of erasing them. You consider yourself too weak to be in actual control and to look your demons in the eye.
Testemunhar a sua vida em vez de participar nela
Emotionally numb people don’t live their life – they merely witness it. You’re not the leading role of your own movie – you’re nothing more than an extra, or even worse: a part of the audience.
This is known as depersonalization or derealization. You’re nothing but an alien in your life and you’re detached from the world around you.
If you dig a little deeper in yourself, you’ll see that this is exactly how you can describe your every day. It’s like life is passing by you and you’re not doing anything to participate in it.
It’s like you’ve exited your body a long time ago and you’re just observing everything that’s going on to someone else – even though that someone else used to be you.
It’s a weird feeling, I know. You’re merely surviving, waiting for your end to come.
You don’t intend to leave a mark on this world. You’re not putting effort into spending every day as if it was your last or enjoying every breath you take.
You’re not doing anything at all to make the best of your time on Earth. It’s like you don’t see that you were put in this world for a reason. It is like you don’t notice that your life was a gift that you’re putting to waste.
You’re not living – you’re merely existing. You’re completely passive: instead of taking action, you allow things to happen to you.
O que causa o entorpecimento emocional?
Existem diferentes causas para o entorpecimento emocional. As causas médicas mais comuns são a perturbação bipolar, a toma de antidepressivos ou o abuso de substâncias. Todos estes factores podem torná-lo emocionalmente inerte e apático.
On the other hand, it’s possible that hurtful events from your past made you emotionally numb. Insensitivity and disconnection from your own feelings is nothing but a coping mechanism and this is what causes it.
Foi ferido ao ponto de já não sentir nada
As strong as you once were, you’ve always been a human being. This means that your heart was fragile, and that you had your weaknesses and vulnerable sides.
The point is that you’ve reached your maximum. You’ve reached a point where you simply can’t stand being hurt anymore.
O seu o coração foi partido tantas vezes que não tinha outra hipótese senão colá-la de uma forma ou de outra.
As pessoas estavam sempre a fazer-lhe mal, de uma forma ou de outra. Por isso, a única forma de acabar com isso foi desligar-se emocionalmente para sempre.
Na verdade, tinha duas opções. Pode continuar a levar pancadas e enlouquecer literalmente, porque nenhum ser humano consegue suportar tanta dor emocional.
Ou, pode construir muros altos e grossos à sua volta. Na altura, a segunda opção parecia ser um cinto de segurança.
Estava a afogar-se na sua dor mental e tinha de se salvar.
You didn’t do it consciously. It’s not as if you woke up one day and made the decision of becoming emotionally numb.
It just happened. It was your mind’s reaction to everything you have experienced.
A perturbação de stress pós-traumático como uma sentença de prisão perpétua
Sometimes, you are convinced that everything you went through in the past is long forgotten. When it happened, you found a way to cope with your pain. Maybe it wasn’t the healthiest path, but it was the only thing you could do.
I don’t know if it was something that happened back in your childhood. Maybe you had a toxic relationship that left unerasable consequences on you. Either way, the A dor por que passaste mudou-te.
Passou por uma experiência traumática. Ou apenas presenciou uma, mas foi fortemente influenciado por ela.
The point is that you have been living day after day pretending that nothing ever happened. You decided to ignore this event or this part of your life because you don’t have the courage to face it properly.
Bem, deixa-me dizer-te que a forma como te sentes agora não passa de uma reação a esse acontecimento traumático. You might think you forgot all about it, but trust me – your emotional wounds never disappeared – they just turned into scars.
Ao escolher o entorpecimento, está de facto a condenar-se à vida. Em vez de lidar com o seu trauma e deixá-lo realmente para trás, carrega-o consigo.
Desta forma, torna-se o seu fardo mais pesado, que pesa cada vez mais a cada dia que passa.
Não uma vítima, mas um sobrevivente
It is a proven fact that it’s not rare for victims of abuse to, in a way, die spiritually. I’m not talking about physical violence here: emotional, mental, and verbal abuse can get you down this road as well.
Porque é que isto acontece? Bem, quando somos sujeitos a qualquer tipo de violência, somos forçados a desenvolver diferentes mecanismos de defesa para lidar com a nossa situação.
You can’t stand the humiliation, self-pity, aversão a si próprio, and pain anymore. You’re surrounded by darkness and you see no way out.
Por isso, a única opção que tens aqui é desligares-te. Aprende a desligar todas as suas emoções e deixa simplesmente de reagir a tudo o que se passa à sua volta.
The only way to save yourself from this hell you’re going through is to retreat into your own mind. You create a world of your own and you stop paying attention to your reality and surroundings.
Once you achieve this, you become emotionally numb. You don’t have the strength to handle all of this emotional ache, so you learn to ignore it.
But, once again, you can’t choose which feelings you’ll embrace and which ones you will set aside. Therefore, you become emotionally detached from yourself.
No entanto, isto continua a acontecer mesmo quando se quebra o ciclo de abuso. Continua a viver como uma vítima e adopta estes padrões de comportamento como algo completamente normal.
De facto, utiliza este mecanismo de defesa sempre que se encontra numa situação potencialmente prejudicial. Basicamente, vive em negação e continua a ver-se como a victim, even though you’re much more than that.
Well, let me tell you that you’re actually a survivor of abuse. Once you start seeing yourself in that way, you’ll começar a limpar a sua energia de traumas.
You’ll see that you also have what it takes to face all of your feelings as unpleasant and unwanted as they might be.
Quando começamos a ver-nos dessa forma, a nossa crescimento pós-traumático vai finalmente começar.
Passos para superar com sucesso o entorpecimento emocional
When you finally decide that it’s time to do something about your condition, that’s the first step towards recovery. Nevertheless, it’s crucial to note that you’ve been emotionally numb for some time now.
Therefore, you can’t expect to go back to your old ways overnight, can you? Instead, this is a healing process that goes step by step.
Não vale a pena curar as consequências antes de encontrar a causa
Aqui vem a parte assustadora. Esta é a fase que muitos gostariam de evitar, mas, ao mesmo tempo, é a fase crucial para a sua recuperação.
Quando tentamos curar-nos da forma mais rápida, concentramo-nos apenas nas consequências. Coloca toda a sua energia em fazer-se sentir melhor.
That works – for a while. But, after some time, you go back to your old ways, of course, without the intention of doing so.
É exatamente por isso que é necessário curar a causa subjacente antes de lidar com as consequências. A sua dormência é a consequência, enquanto a sua experiência traumática é a causa.
Eu sei que esta é a última coisa que queres fazer. Afinal de contas, evitar o teu passado foi o que te trouxe aqui em primeiro lugar.
Investiu tanto esforço para bloquear o seu trauma e fugir das suas feridas e, agora, alguém lhe diz que tem de fazer o contrário: tem de o olhar nos olhos.
Infelizmente, não há outra forma de o fazer. Pelo menos, não um caminho eficiente.
Dig deep inside of yourself and do the best you can to realize what experience made you this way. Who cut your heart so bad that you’re still bleeding?
Ter um sistema de apoio é como ter uma rede de segurança por baixo de si em todos os momentos
I don’t care how strong you might think you are – nobody deserves to go through something like this alone. That is exactly why you must surround yourself with people who will hold your hand through this difficult time.
Let’s go back to all of your friends and family you keep on ignoring lately. Well, they’re the ones who will help you the most.
These are the people you can call in the middle of the night whenever you’re going through some hard times. These are the people who will help you reconnect with yourself by reconnecting with them.
These are the people who will understand what you’re going through and who won’t judge you for any of it.
These are the people who will be there to catch you whenever you’re about to fall and who will collect your broken pieces and tornar-te completo novamente.
Yes, you’re the creator of your own happiness. That means that the steering wheel of your own life is in your hands since you have all the responsibility on your shoulders.
But, that doesn’t mean that surrounding yourself with awesome passengers won’t help. They are your support system: your pillars and your safety net.
A atividade é o medicamento que deve ser tomado diariamente
I don’t care whether you’ll hit the gym, go hiking, or start riding a bike regularly – lifestyle changes are crucial for your recovery.
Trust me: any kind of activity will help you a lot – it will enrich your brain with endorphins and literally fill you with positive emotions.
Yes, most of these things are exhausting. I know that your schedule is tight and you’re too busy to start working out now.
Mas, por favor, esqueçam as desculpas. Esqueçam a espera pela próxima segunda-feira e comecem a mexer-se.
I assure you that you’ll start feeling much better in no time. At the end of the day, the important thing is to keep yourself occupied.
If you’re not into sports, there is always journaling, joining a book club, learning a new language, occupying your time with painting or music – whatever suits you the best.
You can’t stop the waves, but you can learn how to surf
I’ll be dead honest here: you can’t change everyone around you. In fact, you shouldn’t even try doing it.
When you go back to being sensitive, bad things will start happening to you again. People will hurt you and your heart will get broken – nobody can save you from that.
But, your goal shouldn’t be to impact your entire surroundings. You’re not here to change the world – you’re here to change yourself, and that’s more than enough.
Basically, what I’m trying to say is that you have to learn how to cope with negative emotions.
You have to learn how not to be affected by other people’s actions and how to find inner peace despite everything going on in the outside world.
Atenção plena
A forma de o conseguir é através da atenção plena. Em vez de ficar obcecado com o passado e o futuro, estar atento significa estar presente no momento exato.
Este é, de facto, o passo mais importante para combater o distanciamento emocional. Whatever is going on around you, take a step back and put all of your efforts into becoming aware of what you’re feeling at the moment.
You don’t judge yourself and you don’t make any presumptions. Instead, you just identify your emotions the way they truly are.
Acabar com o stress
Embora nunca possa eliminar a possibilidade de stress na sua vida, pode definitivamente afastar-se das suas fontes conhecidas.
The less you expose yourself to unwanted emotions at this stage, the more willing you’ll be to overcome your numbness.
Corte relações com todas as pessoas que lhe causam stress e ansiedade. Se necessário e possível, mude o seu ambiente.
It’s never too late to engage in another career, to get a divorce, or to find new friends – whatever suits you the best.
Psicoterapia
Finally, if you’re having a hard time dealing with your emotional detachment on your own, it’s time to look for a mental health professional.
This is especially important if you’re taking some antidepressants or anti-anxiety medications for another mental health condition whose side effect can be emotional numbing.
Nesse caso, um terapeuta autorizado sugerir-lhe-á algumas opções de tratamento sem estes efeitos secundários indesejáveis.
A healthcare expert is also a part of your support system – they’re just someone who knows exactly what you’re going through.
Seeking counseling and therapy, or at least calling a helpline, will be one of the best choices you’ll ever make. You’ll be able to talk to the person who’ll help you realize what has been going on inside of you.
A terapia cognitivo-comportamental está lá para identificar o seu problema, para encontrar a sua origem e, mais importante ainda: para o conduzir na sua jornada de recuperação.
Para terminar:
Even though emotional numbness might seem satisfactory at the moment, the fact is that it can’t go on forever. You’ll snap out of it sooner or later, and it’s much better to get out of this state under your own terms.
Sadly, with time, being emotionally detached from everything and everyone, including yourself, has become your comfort zone. Well, now is the final time to step out of it and take the leap into the unknown. It’s time to start practicing autocuidado emocional.
I won’t lie to you: emotional processing won’t be all butterflies and roses. Instead, you’ll expose yourself to a range of unwanted emotions that you’ve been successfully avoiding.
But, at the same time, you’ll be capable of feeling all those emotions that make you human. Most importantly, you’ll feel alive once again.
And, believe me when I tell you that this sensation is worth all the trouble. Trust me: you’ll thank yourself later.
