How to Release Emotions Trapped in Your Body
Emotions are your body’s way of responding to life. They’re signals, not problems. They get you ready to act, keep you connected to what matters, and help you stay close to the people you need.
Over time, many of us learn to push emotions down because it feels safer than feeling them fully. This might keep the peace for a moment, but your body holds the rest. And holding emotions in comes at a cost.
When emotions don’t get released, they don’t disappear — they settle in your body and eventually come back louder. This can show up as chronic tension, trouble sleeping, emotional outbursts, numbness, digestive issues, anxiety, pain, fatigue, or feeling constantly on edge. Think of your body like a soda can: if you keep shaking it without letting the pressure out, it will eventually explode.
What Happens in a Healthy Nervous System?
Something happens — a trigger, a feeling, or a threat.
Your sympathetic nervous system turns on, preparing you to respond — your heart races, muscles tighten, breath speeds up.
You express the emotion — through crying, shaking, speaking, or movement.
Your parasympathetic system kicks in, helping you slow down, soften, and return to safety.
This rise-and-fall cycle is what a healthy nervous system is built for — not staying calm all the time, but responding and recovering.
How Different Emotions Get Stuck and How to Release Them
Anxiety: A future-focused emotion preparing you for danger, but when stuck, causes looping thoughts and hypervigilance. Release by grounding yourself through your senses, deep breathing, and gentle movement.
Boredom: An agitated feeling from internal disconnection, with restless energy but no meaningful focus. Release by changing your environment, moving expressively, or engaging curiosity.
Shame: A belief that something is wrong with you, causing shutdown and isolation. Release by practicing self-kindness, softening your body, and sharing safely with trusted people.
Grief: A response to loss that lingers in waves. Release by allowing yourself to cry, creating rituals, and sitting with your feelings gently.
Guilt: A social emotion signaling you may have caused harm. Release by seeking clarity, making repair if needed, or self-forgiveness.
Fear: Triggered by perceived danger, causing your body to stay on high alert. Release by grounding, slow movement, and naming what’s safe in the present.
Sadness: A natural response to loss or unmet needs, often met with withdrawal. Release by giving yourself space, crying, gentle movement, and comforting touch.
Anger: A protective response to feeling unsafe or powerless, built for action. Release by moving your body safely — stomping, shaking, punching a pillow, or vigorous scribbling.
Remember: Emotions Are Meant to Move
Your emotions are not flaws or burdens. They are messages from your body asking for attention and care. When you allow them to rise, express, and settle, you’re supporting your nervous system to do what it was made to do — keep you safe and connected.
You don’t have to stay stuck in emotions that weigh you down. With gentle curiosity, somatic awareness, and self-compassion, you can learn to release what no longer serves you — moving toward clarity, connection, and calm.
Written by Kyla Balderson (Registered Social Worker and Clinic Owner)