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You’ve probably heard experts say that emotional suppression is harmful and something you should completely avoid. Plot twist! It isn't the villain it's made out to be. When used strategically, emotional suppression can be your resilience superpower. So what’s the difference between right and wrong?

• Suppressing in an unhealthy way: unconsciously avoiding emotions altogether

• Suppressing in a healthy way: consciously postponing emotional processing until a better time

Take this quick quiz to test your emotional suppression skills, then learn how to manage your feelings strategically for better focus and mental clarity.

(Scroll down for the answers)

TL/DR: Your Emotional Suppression Cheat Sheet

Imagine this: You're heading into an important meeting when—ding!—your phone lights up with an infuriating text from your roommate. You feel the anger rising, but make an executive decision: "Not now, feelings. We've got to nail this meeting."

The magical ingredient in this story? Choice. You're making a deliberate decision, not automatically avoiding angry feelings.

Think of healthy suppression as emotional time travel—you're not canceling the emotion, just rescheduling it for a more appropriate time slot in your calendar.

Here’s why immediate processing isn't always best:

• Raw emotions can cloud judgment

• Distance often provides better perspective

• Some situations demand your full attention elsewhere

Warning: Suppression can become addictive because it delivers sweet, immediate relief from discomfort. Watch out for constantly postponing emotional processing!

The Suppression Decision Guide

Not sure whether to suppress or express? Ask yourself these power questions:

1. What's driving this decision?

   • ✅ "I need to focus on something more urgent right now"

   • ✅ "I'll think more clearly about this later"

   • ❌ "Feelings are scary and I never want to feel them"

2. Do I have a specific plan for later?

   • ✅ "I'll journal about this tonight"

   • ❌ "I’ll think about it . . . maybe someday"

3. What action is this emotion pushing me toward?

   • If anger is tempting you to fire off a text you'll regret, suppression might be your friend until cooler heads prevail.

Sol Bites: The Five-Second Validation Technique

Here's the secret weapon that makes suppression healthy: brief emotional validation.

Before you shelve a feeling, tell this to yourself:

"I'm feeling frustrated and disappointed. It's uncomfortable, but it makes sense I'd feel this way given what just happened. I'll revisit this when I can give it my full attention."

This mini-practice:

• Takes mere seconds

• Labels emotions specifically (not "I feel bad" but "I feel disappointed")

• Acknowledges that unpleasant emotions aren't wrong or shameful

• Builds your emotional confidence over time

This is why it’s time to stop thinking about emotional suppression as the villain of your mental health story—in certain circumstances, it can be a hero and save you. Sometimes, when you come face-to-face with a difficult feeling, the best thing you can do is know when suppression serves you and when it doesn't.  Don’t be afraid to acknowledge it briefly, and then get on with your day.

Here are the quiz answers. How did you do? 

1: B, 2: B, 3: C, 4: B

How to Listen to the Emotions Your Body’s Been Holding Onto

Bottle up your emotions, and your body's the one throwing the tantrum!

Video Bite

Sol TV Creator Mathura Mahendren offers tips on how to give your emotions enough room to be expressed. 

Words of Wisdom

Want More: Tools to Regulate Emotions

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Along the Same Lines…

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