Medically reregarded by N. Simight Gökbayrak, PhD — Written by Kasey Van Dyke — Updated on June 16, 2021

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You’re sitting tbelow looking at your friend, or partner, or therapist. You fulfill their questioning gaze, knowing you have the opportunity to share… however the words seem stuck in your throat.

You might feel your heart racing as you attempt to number out what to say. Maybe a component of you wants to open up up, however another component simply isn’t so sure.

Maybe you’re not also sure how you feel.

You are watching: What i feel i can t say

Expressing your feelings can be a complicated process for some, and also feeling uncomfortable sharing isn’t unwidespread. But why execute you feel the must organize back? And is tright here a method to learn this helpful skill?

Why is it so hard to open up?

Have you ever left a critical conversation kicking yourself for not saying how you felt, or wishing you had actually just let go and common your true thoughts?

Many type of points deserve to make it harder to open up up — it might be pertained to what you’re feeling, who you are, and also exactly how you relate to others.

Tough topics

When the story you desire to share with someone brings up huge emotions, it’s common to host back. Some experiences feel too painful or traumatic to talk about.

Whether you feel prefer you don’t want to burden the listener via those massive emotions, or it’s just as well much to feel those emotions, it can be more tough to share your feelings and also story as a result.

In addition, the suffer of trauma itself deserve to make it harder to name, explain, and also share your feelings, according to 2014 research study.

Attachment issues

Trauma and also attachment problems are regularly connected.

For instance, one research involving refugees suggests suffering traumatic interindividual occasions have the right to make it harder to develop secure attachments through others. This lack of secure attachment frequently means much less trust in various other people.

Lack of secure attachment because of trauma deserve to make opening up specifically tough. Also, insecure attachment reasons some world to feel reluctant to share their feelings, fearing rejection.

Social norms

In some households and societies, it deserve to feel favor being your authentic self is risky or even discouraged. If most people roughly you put up facades of “having it all together,” sharing raw, actual, or uncomfortable thoughts and also feelings might not feel safe or proper.

In his book “Opening Up: The Healing Power of Expressing Eactivities,” Dr. James W. Pennebaker writes around a survey he performed concerned childhood trauma.

He discovered people were much less likely to talk about specific childhood traumas, favor parental divorce or sexual abusage. He also noticed that some traumas were simpler to talk around if they were seen as socially acceptable.

If you discover it tough to open up, think about whether you’re grappling through social standards that make it harder to share.


It’s most likely you know someone that have the right to talk via absolutely anyone they fulfill. These highly social civilization might be more willing to open up up around their feelings bereason they’re simply naturally even more comfortable in situations that call for discshedding personal indevelopment.

How social we are is tied to personality.

Some research argues that extraverts tfinish to be more social. But the very same research also highlights that it’s easier for many civilization to be sociable in positive, low-press instances.

On the other hand also, if you’re normally more reserved (aka introverted), it can be more hard to expush eactivities — also to someone you’re close to.

Opening up around your feelings deserve to feel prefer a relief and even be excellent for your health and wellness.

In a 2014 examine that looked at the health and wellness of call facility employees, higher well-being was associated to being able to talk around negative events at work-related.

Research additionally says talking around our feelings have the right to assist via emotional regulation.

If you find it challenging to talk about your feelings, you have the right to construct abilities that make the procedure easier:

Take a deep breath

Tbelow are many benefits to deep breapoint. Besides helping you acquire a sense of calm, deep breathing may:

assistance your memoryimprove cognitive functionassist you learn

If you’re feeling stressed out as soon as thinking what to say, or can’t remember how you feel, it may aid to pausage and also take a few deep breaths.

Taking time to breathe can likewise aid you ground yourself and also affix through what you’re feeling before expushing those massive eactivities.


Constructively sharing your feelings is a skill. And just like any ability, it have the right to take exercise.

For example, you can discover your initially session with a therapist feels awkward and anxiety-inducing. But after a couple of sessions, the words begin to flow as you feel more comfortable sharing your emotions.

The same have the right to be true of conversations with your loved ones and friends — and also even via yourself. As you practice this ability, you may discover it easier to share your feelings when the minute calls for it.

Identify and accept your emotions

A big part of efficiently sharing eactivities is effectively identifying your feelings.

Because hard emotions can frequently be facility, it’s essential to take a minute of self-reflection to recognize what you’re feeling and also then permit yourself to feel those feelings.

For example, you might start by asking yourself, “What am I noticing, feeling, or thinking?” If it’s tough to identify a feeling, you can emphasis on sensations in your body first. Is tbelow any type of tension or stress and anxiety there? Sensations in the body have the right to often be clues about our feelings, prefer anger.

Choose the right listener and also the best time

The “wrong” listener can be anyone who isn’t willing to understand also, that puts you down, or who invalidates your feelings.

If you have to procedure something tough, it’s an excellent concept to pick someone who’s open up, understanding, and empathetic.

For instance, if you’re suffering depression, you may not desire to talk to your aunt that doesn’t understand also it. Instead, you might select someone you trust through your emovements, favor a finest friend.

Imagine your feelings as a piece of glass art. You’ll want to hand also it to someone you’re confident will treat it through care.

It’s likewise vital to pick the ideal time. Trying to have actually a coherent conversation as soon as your listener is distracted or in a bad mood might cause an unsatisfying or frustrating experience.

Is someone you treatment about having actually trouble opening up? Here are some quick tips for helping them:

agree to talk about the issuestate your intentionsfacility and also ground yourself before the discussiontake responsibility for your component in their emotionsinteract in a method that will promote trust, openness, and also safetydon’t autumn right into the trap of justifying your actionsbe patientdisplay appreciationgive thanks to them for sharing

As you practice being a great listener, your loved one may feel more comfortable opening up without feeling fearful, cynical, or anxious. With time, this have the right to aid strengthen the relationship and also benefit both of you emotionally.

Need some even more tips on helping a loved one expush their emotions? You have the right to learn even more right here.

Opening up have the right to be challenging for every one of us. This could be bereason of:

past traumasocial normspersonalityexactly how you were raisedexactly how comfortable you are through the eactivity

If it’s not easy for you to share your feelings with others, tbelow are likewise ways to get some practice, prefer emerging abilities to name eactivities and also picking the right perboy to share through.

See more: Examples Of Compassion In To Kill A Mockingbird ", To Kill A Mockingbird: Compassion By Caleb Cruz

It’s organic to have actually a desire to be both heard and also checked out. But sharing emovements deserve to be challenging — you might want to open up up, however feel prefer something’s holding you earlier.

Developing abilities to open up up (and also be a great listener to others) deserve to inevitably aid foster empathy, compassion, and a feeling of closeness in your relationships.