The Hidden Weight: How Not Expressing Yourself Fuels Anxiety and Depression

We've all heard the phrases: "Keep it together," "Don't air your dirty laundry," or "Just push through it." While these well-meaning pieces of advice might seem helpful in the moment, they often encourage us to do something that can be deeply harmful to our mental health: holding everything inside.

The truth is, when we consistently suppress our emotions, thoughts, and struggles, we're not making them disappear – we're creating a pressure cooker that can intensify anxiety and depression in ways we might not even realize.

The Science Behind Emotional Suppression

When we hold things in, our brains don't simply file these emotions away in some neat mental folder. Instead, suppressed emotions continue to exist beneath the surface, requiring constant mental energy to keep them contained. This ongoing effort is exhausting and can lead to:

• Increased cortisol levels (the stress hormone)

• Disrupted sleep patterns

• Physical tension and headaches

• Difficulty concentrating

• Heightened emotional reactivity

Research shows that people who regularly suppress their emotions are more likely to experience symptoms of anxiety and depression, and these symptoms tend to be more severe than those experienced by people who express their feelings in healthy ways.

How Holding Things In Feeds the Anxiety-Depression Cycle

The Anxiety Connection

When we don't express our worries, fears, or stressors, they tend to grow larger in our minds. That presentation you're nervous about becomes a catastrophic career-ending event. The argument with your friend transforms into evidence that you're fundamentally unlovable. Without the release valve of expression, anxiety feeds on itself, creating increasingly elaborate worst-case scenarios.

The Depression Link

Holding in sadness, disappointment, or grief doesn't make these feelings go away – it often makes them feel more overwhelming and permanent. When we don't process these emotions through expression, they can settle into a heavy, persistent weight that characterizes depression. We might start to believe that this is just "how things are" rather than recognizing these as temporary emotional states that need attention and care.

The Masks We Wear

Many of us become experts at wearing masks – appearing fine on the outside while struggling internally. Common masks include:

• The Perfectionist: "I have everything under control"

• The People Pleaser: "I'm fine, don't worry about me"

• The Strong One: "I can handle anything"

• The Joker: Using humor to deflect serious conversations

While these masks might protect us temporarily, they also prevent us from receiving the support and understanding we need.

Breaking the Cycle: Healthy Ways to Express Yourself

Start Small

You don't need to share your deepest struggles with everyone. Start by acknowledging your feelings to yourself. Try journaling or simply saying out loud, "I'm feeling anxious about..." or "I'm sad because..."

Find Your People

Identify trusted friends, family members, or mental health professionals who can provide a safe space for you to express yourself without judgment.

Use Creative Outlets

Sometimes words aren't enough. Art, music, movement, or even wearing clothing that expresses your inner experience (like our conversation-starting designs at Awareness Attire) can be powerful forms of expression.

Practice Emotional Vocabulary

Many of us learned to categorize our feelings as simply "good" or "bad." Expanding your emotional vocabulary helps you identify and express more nuanced feelings.

Set Boundaries

Learn to say no to additional stressors and yes to activities that support your mental health.

The Power of Vulnerability

There's immense strength in vulnerability. When we share our struggles, we often discover that we're not alone in our experiences. This connection can be incredibly healing and can help break the isolation that often accompanies anxiety and depression.

Remember: asking for help isn't a sign of weakness – it's a sign of wisdom and self-awareness.

When Professional Help is Needed

If you're experiencing persistent symptoms of anxiety or depression, especially if they're interfering with your daily life, it's important to reach out to a mental health professional. Therapy can provide you with tools and strategies for healthy emotional expression and processing.

Warning signs that it's time to seek help:

• Persistent feelings of hopelessness

• Difficulty sleeping or sleeping too much

• Loss of interest in activities you once enjoyed

• Thoughts of self-harm

• Inability to function in daily activities

Personal Experience

I am certainly guilty of this myself. Call in stubborn male ego, or just fear of disappointing someone. Both are valid excuses, or at least that is what I tell myself. Holding things in have caused major mental issues in the past such as panic attacks and sever anxiety. Learning the impact this has on my life as well as anxiety management skills has made a major impact on my life. I do still stay closed down, but not as much as I used to. (ask my wife) I am working on things constantly as you cannot be cured of depression or anxiety, but I get a little better everyday.

Bringing awareness to issues like this was the founding force behind the creation of Awareness Attire. We are not here to just sell T shirts. We are here to help educate the public, whether they suffer from mental health issues, don't suffer or do not realize they suffer from one. Through our brand and designs, our goal is to help start a conversation that makes people more aware of the struggles involved in anxiety and depression and to help others gain the courage to ask for help or learn when to seek professional help.

Your Story Matters

At Awareness Attire, we believe that every story matters – including yours. The struggles you're facing, the emotions you're holding, and the journey you're on are all valid and deserving of attention and care.

Sometimes, the simple act of wearing a shirt that says "It's okay to not be okay" or "Your story isn't over yet" can be the first step in breaking the silence. These small acts of expression can open doors to deeper conversations and connections.

Moving Forward

Holding things in might feel safer in the short term, but it often makes anxiety and depression worse over time. By finding healthy ways to express yourself – whether through conversation, creativity, or simply acknowledging your feelings – you're taking an important step toward better mental health.

Remember: there's a fine line between being strong and being overwhelmed. It's okay to cross that line sometimes. It's okay to not be stable all the time. And it's definitely okay to reach out for support.

Your mental health journey is unique, but you don't have to walk it alone. Break the silence. Start the conversation. Your voice matters.

If you're struggling with anxiety or depression, please reach out for help. Contact the National Suicide Prevention Lifeline at 988 or visit your local mental health resources.

At Awareness Attire, we're committed to breaking the stigma surrounding mental health through conversation-starting apparel. Every purchase supports mental health awareness and helps fund resources for those in need.