Feeling Flat? Get Your Spark Back With These 6 Tips for Emotional Blunting

Has an unexpected event ever knocked you down for an extended time? For example, maybe you experienced a sudden loss or were denied a long-awaited promotion at work, zapping your joy, excitement, or any emotion for days, weeks, or even months. While it’s normal for emotions to ebb and flow naturally, it’s not normal to have dull emotions for a long time. 

For those who wonder, “Why do I feel numb?” something deeper may be happening. When you no longer laugh or express emotions as easily as before, a side effect known as emotional blunting may occur. This effect can result from several causes, including post-traumatic stress, mental health conditions, and psychiatric medications. One study found that 56% of those surveyed blamed depression for dulling their emotions.  

If you experience emotional blunting, you can regain control by understanding the causes of it and learning six effective strategies for reclaiming your joy.

What Is Emotional Blunting?

Emotional blunting is the reduction in the intensity or range of one’s emotional responses to external stimuli. Also known as affective blunting, emotional blunting is characterized by feeling detached or disconnected from one’s emotions or an inability to experience emotions or pleasure in the same way as before. 

Emotional blunting is commonly connected with the existence or treatment of certain psychiatric conditions, such as major depressive disorder or schizophrenia, and may also be a side effect of substance abuse. Generally, experts describe emotional blunting as a reduction in emotional reactivity and expression, rather than a complete absence of emotion.

Dr. Sanil Rege, a consultant psychiatrist, shares: “Most participants described a general reduction in the intensity of all emotions that they experienced, and these were often described as dulled or numbed or flattened or completely blocked, as well as descriptions of feeling blank and flat.”

Characteristics of Emotional Blunting

Emotional blunting can manifest in various ways, and the specific characteristics may differ from person to person and in severity. However, there are some general characteristics of emotional blunting:

1. A general reduction in the intensity of emotions: A person with emotional blunting may experience emotions, but they may be less intense or less frequent than before. For example, they may not be as affected by emotional movies as they once were. 
2. Difficulty expressing emotions: Emotional blunting can make it difficult for a person to express their emotions. They may have trouble finding the right words to describe their feelings or appear detached or indifferent when talking about emotional topics.
3. Reduced empathy: Empathy refers to understanding and sharing another person’s emotions. Emotional blunting can make it difficult to empathize with others, affecting relationships and social interactions.
4. Increased apathy: Apathy refers to a lack of interest or motivation. Emotional blunting can lead to apathy or indifference toward things that used to be important or enjoyable.
5. Flat affect: A person with emotional blunting may have a “flat affect,” meaning that their facial expressions and body language do not match the emotions they are experiencing. 

“Why Do I Feel Numb?” 6 Common Causes of Emotional Blunting

There are several possible causes of emotional blunting. Directly, anything from certain medications to substance abuse can cause dull emotions. Indirectly, however, the causes may root much deeper. Chloe Avenasa with Psych2Go explains that a loss of sense of self, unresolved trauma, abuse recovery, grief, and chronic stress can all be the underlying causes that can lead to this effect.

1. Mental Health Conditions

Emotional blunting is a common symptom of many mental health conditions, such as depression, anxiety, schizophrenia, and post-traumatic stress disorder (PTSD). Often, it’s a side effect of the medications prescribed to treat these conditions, but it can also be a person’s natural response as a means of self-protection. According to Mental Health America, as many as 28 million adults—or 54.7%—have a mental illness for which they’re not receiving treatment. 

2. Antidepressant Medication/SSRIs

One study estimated that as much as 60% of patients with major depressive disorder (MDD) reported emotional blunting as a side effect of taking selective serotonin reuptake inhibitors (SSRIs). 

SSRIs and SNRIs, or serotonin and norepinephrine reuptake inhibitors, represent a class of medications commonly prescribed for depression, anxiety, and chronic pain. Some brand names for SSRIs and SNRIs include Lexapro, Prozac, Paxil, Zoloft, and Cymbalta. These medications block the reuptake (or reabsorption) of serotonin and norepinephrine in the brain, enabling these neurotransmitters to remain in the brain longer and more powerfully. 

Dr. Tracey Marks, a psychiatrist, says, “If you’ve ever taken an antidepressant like Zoloft or Lexapro, you may have noticed that after a while of taking it, you feel emotionally numb or dulled.”

3. Substance Use/Abuse

The use of drugs or alcohol can cause emotional blunting, especially with long-term or heavy use. Specifically, drug and alcohol use disrupts the delicate balance of neurotransmitters that regulate emotions in the brain. Further, prolonged substance use can lead to tolerance and dependence, making it difficult to experience emotions without using substances.

A U.S. Department of Health and Human Services report showed that in 2021, 46.3 million adults met the criteria for having a substance use disorder, and 29.5 million adults were classified with alcohol abuse. Of these numbers, 94% did not receive treatment. 

4. Neurological Conditions

Certain neurological disorders can cause emotional blunting. Depending on the case, brain areas that control executive functions, such as those associated with emotions, can be negatively affected. One study found that 40% of those who had suffered a traumatic brain injury reported long-term socioemotional dysfunction. Another study showed that motor symptoms and neurocognitive impairment in those with Parkinson’s disease impaired social perception, face perception, and emotion recognition. 

Conditions that can cause emotional blunting:

• A traumatic brain injury
• Korsakoff syndrome
• Parkinson’s disease
• Alzheimer’s disease
• Autism spectrum disorder

5. Personality Traits

Some people may have a naturally “flat” affect or are less emotionally expressive due to their personality traits. This can be particularly true in cases of borderline personality disorder (BPD). BPD is a personality disorder that affects about 1.6% of the population. It’s marked by intense changes in mood and, in moments of severe stress, people with this disorder sometimes experience dissociation, emotional numbness, or detachment from their mind and body. 

6. Environmental Factors

Traumatic events and chronic exposure to negative or stressful situations can contribute to emotional blunting. The American Psychological Association found that more than a quarter of adults report feeling so stressed that they can barely function in their day-to-day lives.

When a person feels stressed or unsafe, they may withdraw their emotional expression or even begin to self-isolate. This acts as a means of coping with the increased stress hormones overtaking their brain’s emotional centers. Anything from a car accident to work burnout might elicit this response. 

Mental Health Issues Related to Emotional Blunting

Research by Frontiers in Psychiatry highlights several mental health conditions commonly associated with emotional blunting. 

1. Depression: Emotional blunting is a common symptom of depression, and people with depression may experience a reduced ability to feel pleasure or other emotions.
2. Schizophrenia: Emotional blunting is also a common symptom of schizophrenia, a serious mental health condition characterized by a disconnection from reality, hallucinations, and delusions.
3. Post-traumatic stress disorder (PTSD): People with PTSD may subconsciously numb their emotions to cope with trauma, resulting in emotional blunting.
4. Borderline personality disorder (BPD): Emotional instability is a core feature of BPD, but some individuals with BPD may experience periods of emotional blunting or dissociation.
5. Autism spectrum disorder (ASD): Some people with ASD may experience difficulty processing and expressing emotions, resulting in emotional blunting.
6. Substance use disorders: Substance use can lead to emotional blunting, especially with long-term or heavy use.

6 Strategies for Managing Emotional Blunting

Treating emotional blunting ultimately depends on the underlying cause of it. However, a study published by the National Library of Medicine provides general treatment suggestions for those struggling with dull emotions. 

1. Adjust Any Medications

Some medications, such as antipsychotics, antidepressants, and mood stabilizers, can cause emotional blunting as an unwanted side effect. If you’re feeling emotionally flat, talk to your physician about reducing your intake or switching to a different brand, particularly if it’s an SSRI medication. 

Tips for adjusting your medications:

• Consider switching from an SSRI to an SNRI.
• Try combination therapy by adding a second drug to combat the effects of the first.
• Explore augmentation therapy with a different medication entirely.
• Integrate psychotherapy to help reduce the need for medication over time.

2. Try Therapy

Studies have linked psychotherapy methods, such as cognitive-behavioral therapy (CBT), with improved mental health, particularly when used with medication. This is because therapy can help people develop skills for managing emotions while examining their roots more deeply. 

Resources for trying therapy:

• Use Zocdoc to find a licensed therapist or counselor in your area. 
• Explore options for online therapy, like with BetterHelp.
• Take a free mental health test to determine the right therapy for you.
• Explore therapy and mental health apps, like the CBT Thought Diary.

3. Incorporate Mindfulness Techniques 

Mindfulness practices, such as meditation, can help individuals become more aware of their emotions and learn to regulate them more effectively. Research by the National Library of Medicine has even shown that breathing more mindfully, such as with diaphragmatic (or belly) breathing, improves mental function while reducing cortisol levels. 

Daily mindfulness techniques for a boosted mood:

• Do dopamine-boosting yoga poses, such as the breath of joy, jumping lunges, and camel pose.
• Practice journaling each morning or each night. 
• Do a guided meditation on the Calm or Headspace apps.
• Cultivate positivity and abundance with a gratitude journal.

4. Switch Up Your Lifestyle

Healthy lifestyle changes, such as regular exercise, healthy eating, and adequate sleep, can all improve your overall emotional well-being and reduce the severity of emotional blunting. If you’re feeling flat, shake things up by modifying your lifestyle.

Small daily habits to try:

• Commit to 30 minutes of exercise, whether it’s a jog or a walk around the neighborhood.
• If you drink a lot of coffee or energy drinks, try cutting your daily intake in half.
• Experiment with healthier recipes, such as those on EatingWell.com.
• Try going to bed just 30 minutes earlier each night.
• Cut back on alcohol with the Reframe app.

5. Address Underlying Mental Health Conditions

Six percent of the population will experience PTSD at some point, and five percent of adults will struggle with depression. If you’re having dull emotions, an underlying mental health condition may be the cause. Practicing self-awareness and addressing the underlying condition may help alleviate the symptom.

How to assess your mental health:

• Ask yourself when the last time you got a good, full night’s sleep was.
• Consider if your mood has changed at all over the last six months to a year.
• Be honest with yourself about your stress levels; are you frequently stressed?
• Think about your self-care strategies; what are you doing to care for yourself?

6. Join a Support Group

Connecting with those who can relate to your experience can be an incredibly therapeutic tool for healing. In a support group, a person benefits from receiving wisdom and support and can share insights that will help others. 

How to get started with a local or online support group:

• Find a support group through the National Alliance of Mental Illness.
• Connect with your local Mental Health America affiliate for support and resources.
• Explore group therapy from your home with Grouport.

Cultivating Positivity for Improved Mental and Emotional Health

Emotional expression can be difficult with or without medications or a mental health condition. Communicating your most authentic self requires a constant commitment to developing a growth mindset, confronting stressors, and learning new habits that cultivate positivity. 

Resources for nurturing mental and emotional health:

• Read Why Has Nobody Told Me This Before by Dr. Julie Smith.
• Read Permission to Feel by Marc Brackett.
• Invest in a wellness journal.
• Find a licensed therapist using a zip code search.

If some of your interpersonal relationships have been damaged by emotional blunting, begin the reparation process by reading “How to Apologize to Make Amends With Someone You’ve Hurt” next.