Do you know what emotional catharsis is and how it helps us?

Maybe on some occasion you have started to cry because your emotions were overwhelming you. and you couldn’t help it, in fact, you couldn’t stop your crying. It may also be that anger or anger has led you to an intense emotional explosion that has surpassed your control. These experiences are part of the phenomenon known as emotional catharsis.

Emotional catharsis is a process in which our emotions are shown in the purest way.Therefore, it is usually part of situations in which the discomfort is very intense. Precisely, because it is an intense expression of emotion, many people often find it disturbing and may even think that catharsis is dangerous.

Despite how cumbersome it may be, A process of emotional catharsis is never dangerous, but rather serves a liberating function.. It helps us know and express what we feel, taking us beyond the intellectualization of the adverse situations we are experiencing. That is, we put repression aside, and we really began to express all the emotional torrent that we kept inside.

Emotional catharsis in the therapeutic process

One of the main concerns that we carry with us when we go to psychological therapy for the first time is that emotional catharsis takes over us and we cannot give logic to our speech. But, in most cases, What is sought within a therapeutic process is the recognition and validation of emotionsin order to identify the experiences that cause us discomfort.

In fact, Catharsis was a process sought and used by Sigmund Freud at the beginning of psychoanalysis. In his case, as hysteria was a disease of traumatic origin, Freud used hypnosis to obtain a “purification” or emotional catharsis that would release the trauma, facilitating the expression of the repressed emotions and experiences that caused the symptoms.

But not only within psychoanalysis does catharsis become an important therapeutic element, In the psychodrama of authors like Moreno, catharsis is the objective of group therapy. In this case what is sought is the elaboration of the conflict that has led us to therapy.

Catharsis is another experience within the normal therapeutic process and helps us process the discomfort with which we come to therapy.

Examples of emotional catharsis

Emotional catharsis not only occurs in a therapeutic process, but also in other scenarios of daily life. Some examples of how this could take place are:

Crying when listening to a song that moves us emotionally. Experiencing compassion for the suffering that another person is experiencing. The uncontrollable emotion we feel when a loved one fulfills a dream or achieves a goal. The fear that a horror scene provokes in us. A shout of excitement when we get something we really wanted.

Types of emotional catharsis

Emotional catharsis is a liberation process that can occur in different areas of life, therefore, there are several types of it, among which the following stand out.

1. Religious

Emotional catharsis in the religious sphere refers to those positive or negative experiences that are expressed through rituals, prayers, prayers, preaching, evangelization, among others. All these forms of expression end up releasing the emotions that have been repressed.

2. Artistic

Emotional catharsis of an artistic type refers to the expression of feelings or emotions provoked by direct experience with a work of art, be it a song, a painting, a sculpture, etc. In this context, art is the medium through which we can recognize, feel and release our emotions.

3. Philosophical

Philosophical catharsis is about emotional release through viewing plays. This happens because we can assimilate the emotions that the characters in the work experience and thus express what we are feeling.

4. Educational

This type of catharsis is based on the process of assimilation of the different skills to act as a citizen. It seeks to develop reflective capacities on the different ways of behaving in society. With this catharsis we release the emotional burden by expressing it in a healthy and adaptive way within the socio-historical context in which we live.

5. Literary

Emotional catharsis in literature is one in which They express emotions and feelings by empathizing with the character of a book. Thus, through a book we can go through different moments of emotional catharsis. A phrase, a scene, a character, the memory that a sentence evokes in us… Any segment of the story can provoke catharsis in literature.

Emotional expression is an essential part of our being

Every emotional expression, even if it manifests abruptly as can occur with catharsis, must be validated and never censored. Note that Emotions are a part of us, another part that gives us the essence that makes us who we are.

Besides, emotional experiences help us relate to the world, are another part of the experience we have with our environment and with others. They are a fundamental part of being able to process from the most painful or distressing experiences to the most joyful ones we can imagine.

In fact, Emotional catharsis arises when we have been strong for a long time and we break. For this reason, it becomes a necessary and unstoppable process, a process that shows us reality, that teaches us that we are fragile and that sometimes we need to burst into tears to reconstruct the experience in the form of new learning.

9 tips to achieve emotional catharsis

To have an adaptive emotional catharsis it is necessary that we identify the emotions and feelings to be able to express them assertively and thus free ourselves a little from their effects. Below we will review some tips to achieve this type of catharsis.

1. Social support

Talking with a friend about our feelings and problems helps us vent and release those emotions that are stealing our peace of mind and well-being. Sharing our emotional experiences is positive and contributes to the regulation of what we are feeling.

2. Music therapy

Music allows us to make emotional catharsis and It helps us deal with negative emotions in certain situations. In the lyrics of the songs we find a means to express what we feel and put into words those emotions that we do not know how to verbalize. Listening to certain types of music can stimulate crying and thus allow us to express painful feelings.

3. Artistic expression

Artistic expression is a worthy ally to achieve a constructive and assertive emotional catharsis. Through it, the person can glimpse emotions and feelings that are difficult to verbalize and express them in a healthy way.

Art has always been a field of emotional and cognitive projection, where we leave part of ourselves reflected in the work. Artistic expression is a strategy that allows us to sublimate unpleasant emotions that are unacceptable both for us and for society.

4. Physical exercise

Physical activity is an excellent strategy to release emotions in a constructive way. Exercise allows blood to flow faster, oxygenates the body, and releases all the stress and anxiety we are experiencing.

Research found that participants who exercise regularly exhibit a smaller decline in positive affect after a stressful event than sedentary participants. It is also known that exercise has positive effects on the selection of coping strategies for stress and reduces its intensity.

5. Psychodrama

Psychodrama is an experiential approach that integrates role-playing, dramatic performance, and spontaneous improvisation. Through it we can obtain information, process emotions and work on personal and interpersonal problems.

A psychodramatic experience can change the intrapsychic imprints of trauma by accessing its neural network and providing the person with a safe way to relate to it. In this way, the person can end the survival responses of the nervous system (fight/flight/freeze) that cause the trauma.

6. Expressive writing

It consists of writing about stressful events, the emotions and thoughts they raise.. Creative writing is very useful for giving voice to emotions, moods and thoughts. Through it we can obtain important benefits for our health, both in the short and long term.

7. Breathing with visualization

We get into a comfortable position, close our eyes and begin to breathe with the diaphragm. As we inhale, we imagine that the emotions we are feeling are coming from the extremities and reaching the chest. Then, as we exhale, we imagine those emotions leaving our body through the breath and dissipating right in front of us. Slowly and deliberately we repeat the process several times.

8. Confession ritual

The ritual of confession can be of great help to achieve emotional catharsis. You should start by expressing your emotions either through words, writing them down in an agenda or a simple piece of paper, or telling them to someone you trust. The key is not to be inhibited.

9. Take advantage of the noise

Another tip to be able to achieve emotional catharsis is to take advantage of the noise. Yes, listen to loud music, scream if necessary, sing at the top of your lungs. Get out in one way or another all that you have inside!

Proper emotional management is the best prevention

As we have said, emotional catharsis is often necessary, since it allows us to release the traumas and wounds that we have buried in the unconscious. When we can’t take it anymore, we find ourselves exhausted and overwhelmed, emotions overflow and come out like a torrent; we experiment a collapse that can block us and can even generate symptoms and physical discomfort.

Now, it is not necessary to get to this point. If we pay attention to our emotions in the moment…