In today’s fast - paced Western society, the pressure to suppress emotions is overwhelming. From corporate cubicles in New York City to suburban homes in California, countless individuals endure stress, burnout, and emotional distress in silence. A recent study from the Complutense University of Madrid offers a revolutionary perspective: rather than suppressing negative emotions, embracing a “controlled emotional outburst” can be the key to mental well - being. Using a novel approach called Emotion - Focused Therapy (EFT), researchers discovered that the sequence of emotional transformation—from primary maladaptive emotions like shame and fear to primary adaptive emotions such as self - compassion and protective anger—significantly reduces self - criticism and depression. This breakthrough challenges traditional notions of emotional resilience and provides practical strategies for modern individuals struggling with mental health issues.
In the digital age dominated by Instagram - perfect lives and LinkedIn success stories, a new mantra has emerged on social media: “Don’t suppress your feelings—let yourself go a little crazy.” Whether it’s a viral TikTok video of someone screaming into a pillow or a Reddit thread about “productive ranting,” this seemingly whimsical advice strikes a chord with Westerners drowning in the pressures of modern life. From the high - stress corporate environments of Wall Street to the isolation of remote work in the Pacific Northwest, people are increasingly realizing that bottling up emotions isn’t a sustainable strategy for mental health.
In American and European societies, the stigma around emotional expression remains deeply ingrained. A recent survey by the American Psychological Association revealed that 72% of young professionals in major cities like New York, London, and Paris regularly suppress negative emotions at work. Whether it’s enduring toxic workplace cultures, dealing with gaslighting in personal relationships, or simply feeling the weight of societal expectations, the tendency to “keep a stiff upper lip” has become the norm. But at what cost?
Decades of psychological research have shown that chronic emotional suppression is a ticking time bomb. In the United States alone, depression and anxiety disorders account for billions of dollars in healthcare costs each year. Suppressing emotions doesn’t make them disappear; instead, they fester beneath the surface, often manifesting as self - destructive behaviors, substance abuse, or even physical ailments. As Sigmund Freud famously noted, “Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways.”
So, how can we break free from this cycle of emotional suppression? A groundbreaking study published in Psychotherapy Research by researchers from the Complutense University of Madrid’s Clinical Psychology Center offers a scientific roadmap. For the first time, the study provides empirical evidence that the sequence of emotional transformation matters more than the type of emotion itself, revolutionizing our understanding of emotional healing.
doi: 10.1080/10503307.2025.2460535
Study Design and Methodology
The study focused on individuals with high levels of self - criticism, a common trait among Westerners struggling with mental health issues. Participants were recruited through online platforms popular in Europe and North America, such as Psychology Today’s directory and Reddit’s mental health communities. Eligibility criteria included being of legal adult age and scoring high on the Self - Criticism/Attack and Self - Soothing Scale, which measures the tendency to engage in self - deprecating thoughts.
Exclusion criteria were designed to ensure the study’s integrity, ruling out individuals currently undergoing other forms of therapy, those with severe psychiatric disorders like schizophrenia or borderline personality disorder, and those involved in abusive relationships. Out of the initial pool of applicants, 19 individuals met the criteria, with 68.4% being female and an average age of 37.6. They were randomly assigned to six therapists who had undergone extensive training in Emotion - Focused Therapy (EFT).
The study employed a three - phase approach. In the pre - treatment phase, researchers used standardized psychological assessments to measure participants’ baseline levels of self - criticism and depression. The treatment phase involved 10 - 12 sessions of EFT, during which therapists used the Classification of Affective Meaning States (CAMS) to meticulously track emotional changes.
A central technique in the treatment was the “empty chair” method, a well - known therapeutic intervention in Western psychology. Inspired by the Gestalt therapy tradition, this technique involves placing an empty chair opposite the client, who then imagines a significant person—such as an abusive parent or a manipulative ex - partner—sitting in it. By engaging in a simulated dialogue, switching between roles, and expressing pent - up emotions, clients confront and process unresolved emotional conflicts.
Finally, in the post - treatment phase, researchers conducted follow - up assessments immediately after the treatment ended and three months later. These assessments aimed to determine whether the changes in emotional patterns translated into long - term improvements in mental health.
The Power of Emotional Sequencing
The study’s findings were nothing short of revolutionary. Researchers discovered that participants who experienced a specific emotional sequence—from primary maladaptive emotions like shame and fear to primary adaptive emotions such as self - compassion and protective anger—showed significant reductions in self - criticism and depression.
Primary maladaptive emotions, often rooted in past traumas or toxic relationships, act as “emotional black holes.” For example, many Westerners struggle with imposter syndrome in high - achieving environments, constantly feeling like they don’t belong. These feelings of inadequacy, if suppressed, can erode self - esteem over time.
On the other hand, primary adaptive emotions are the body’s natural healing mechanisms. Protective anger, for instance, can empower individuals to set boundaries in toxic relationships, while self - compassion allows them to treat themselves with kindness during periods of failure. The study showed that when participants first fully confronted their maladaptive emotions and then transitioned to adaptive ones, it was like unlocking a hidden reservoir of emotional resilience. Statistical analysis confirmed that this emotional sequence significantly predicted improvements in mental health both immediately after treatment and during the three - month follow - up.
Another crucial finding was the impact of therapist empathy. When the therapist focuses on the subject’s emotions, rather than their behaviors or cognitions, the subject is more likely to enter the emotional cycle of “breakdown-reconstruction.” This empathic response not only helps the subject identify their emotions, but also provides them with a safe psychological space.
The Limitations of Positive Affirmations
The study also debunked a popular self - help myth: the effectiveness of positive affirmations alone. In the era of “manifestation culture” and self - help gurus on YouTube, many Westerners rely on phrases like “I am enough” or “I am worthy” to combat negative emotions. However, the Madrid researchers found that without the process of emotional catharsis and transformation, these affirmations merely scratch the surface.
Just as a physical wound requires cleaning before applying a bandage, emotional healing demands a similar process. The researchers pointed out that allowing yourself to break down does not mean indulging in negative emotions, especially for highly self-critical individuals. If the painful emotional experience and emotional preparation are ignored in the early stage, and adaptive emotions are simply increased (such as directly guiding self-comfort), symptom improvement cannot be predicted. The underlying reason may be that self-criticism has the dual function of "pain regulation" and that guiding positive emotions too early may strengthen emotional avoidance.
Practical Strategies for Emotional Well - being
Based on the study’s findings, researchers offered practical advice for individuals looking to improve their emotional health. The first step is to allow yourself a short, controlled emotional release—whether it’s screaming into a pillow for 30 seconds, writing an angry letter that you never send, or even having a solo dance party to release tension. This initial outburst acts as a pressure valve for pent - up emotions.
The key, however, lies in the transition phase. After the emotional release, individuals should actively shift towards adaptive emotions. For example, instead of dwelling on self - loathing after a professional setback, reframe the experience with self - compassion experience with self - compassion: “I made a mistake, but everyone does. I need to rest and learn from this.” Or when feeling overwhelmed by fear, channel that energy into protective anger: “I deserve to feel safe, and I will take steps to protect myself.”
In a society that often glorifies stoicism and emotional restraint, these findings offer a radical new perspective on mental strength. True resilience isn’t about suppressing emotions but rather about acknowledging them, allowing a healthy release, and then actively transforming them into forces for self - growth. Whether you’re a young professional in Silicon Valley dealing with burnout or a student in London struggling with academic pressure, remember: it’s not only okay to “go a little crazy” sometimes—it might just be the best thing you can do for your mental health. So the next time you feel the weight of negative emotions, give yourself permission to let loose—within reason—and then use that energy to build a stronger, more emotionally resilient version of yourself.
References
Delatraba A, Jódar R, López - Cavada C, et al. Emotion cascade: Harnessing emotional sequences to enhance chair work interventions and reduce self - criticism. Psychother Res. 2025 Feb 11:1 - 15.