😳 Suppress Your Feelings?What the Latest Research Says About Thought Avoidance and Anxiety Relief
By Darrin Pfannenstiel, J.D., M.Ed., LPC | Eros Counseling, Dallas, TX
If you’ve spent any time in therapy—or even on Instagram—you’ve probably heard that bottling up your emotions is bad for your mental health. For years, therapists and pop psychology alike have echoed Freud’s warning: suppressing your feelings will only make them explode later.
But what if that’s not the whole story?
New research is challenging this old idea. A groundbreaking study from the University of Cambridge found that, under the right conditions, suppressing negative thoughts—rather than examining or challenging them—can actually reduce anxiety, improve mood, and even help people with PTSD and depression feel better long-term.
This might sound counterintuitive, but stay with me. As a licensed therapist who helps high-functioning professionals manage anxiety and regain control, I find that understanding how to manage difficult thoughts—not just why they’re happening—is often the turning point in therapy.
Let’s dig into this technique and how you might begin using it today.
🧠 The Science of Thought Suppression
In a 2023 study, participants were asked to imagine distressing scenarios—things that would normally provoke anxiety. Then, over three days, they were trained to deliberately suppress those thoughts whenever they were prompted. Not repress or avoid them entirely—but notice the thought, acknowledge it briefly, and actively shift attention away.
The result? According to lead researcher Prof. Michael Anderson, participants experienced significant improvement in their mental health almost immediately, with the benefits lasting at least three months. The most dramatic gains were found in people with severe anxiety, PTSD, or depression.
This goes against the grain of what many of us were taught, but it also makes intuitive sense. Sometimes, diving into anxious thoughts only strengthens them. If your brain is caught in a loop of catastrophic “what ifs,” it might actually be more helpful to cut the loop off entirely—at least in the moment.
✋ What This Isn’t
To be clear: this is not about denying real problems or shoving down emotions that need expression.
This technique is about interrupting the emotional momentum of spiraling thoughts. When anxiety hijacks your brain and takes you down a mental rabbit hole, learning to redirect your attention is like installing an emergency brake.
It’s not about never addressing your fears—it’s about choosing when and how you engage with them.
🔁 How to Practice Healthy Thought Suppression
Here’s how to try this for yourself. Think of it as a mental skill, not a shortcut.
Notice the anxious thought – Pause and internally label it: “This is that story my mind tells about failing / being judged / losing control.”
Acknowledge, then redirect – Consciously shift your focus to something grounding: your breath, a tactile object, the current task at hand.
Use a replacement anchor – Have a few go-to focus points ready: a calming phrase, a physical movement (like stretching or walking), or even a simple distraction like folding laundry.
Repeat when the thought returns – Just like building a muscle, it gets easier with consistency.
This isn’t avoidance. It’s choosing not to fuel the fire. Over time, this can rewire the way your brain responds to stress.
👨⚕️ A Therapist’s Perspective
In my Dallas-based therapy practice, I work with professionals—attorneys, executives, medical providers, and business owners—who often describe themselves as “stuck in their own heads.” Their thoughts race. They catastrophize. They go to bed exhausted and wake up tense.
For clients like these, traditional anxiety advice (like “just sit with the feeling”) can sometimes backfire. They’re already flooded. For them, learning when not to engage with the thought is not avoidance—it’s liberation.
I’ve seen clients begin to sleep better, show up more confidently at work, and feel more emotionally balanced, not because they’ve resolved every fear, but because they’ve stopped feeding them on autopilot.
📈 Why This Matters
This method is just one of several emerging techniques that challenge the old assumptions about anxiety treatment. And it’s especially relevant now—many of us are managing chronic stress, unpredictable schedules, and a constant flood of mental stimulation.
If you’re someone who feels overwhelmed but keeps going… someone who seems high-functioning on the outside but feels like their brain won’t quiet down… this technique may be worth trying.
And if you’re not sure where to start or want support practicing this and other strategies in a safe, structured way, therapy can help.
🔑 Bottom Line:
Suppressing your thoughts isn’t always unhealthy.
Under the right conditions, it can help you short-circuit anxiety before it snowballs.
It’s not avoidance—it’s emotional boundaries.
And when done intentionally, it might be the very tool that helps you regain clarity, energy, and control.
Next week in our series: we’ll explore the link between anxiety and control—and how reclaiming small, meaningful routines can build emotional resilience.
Until then, be kind to yourself. You don’t have to believe every thought your brain offers.
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📍 Darrin Pfannenstiel, J.D., M.Ed., LPC is a licensed therapist and founder of Eros Counseling in Dallas, Texas. He specializes in anxiety, relationship challenges, and helping high-performing professionals reconnect with clarity, confidence, and calm. Learn more or book a session at www.eroscounseling.com.
