We have all heard of “repression” and “integration” in some ways throughout our lives. It is easy enough to understand their meanings and compartmentalize these words into our vocabulary. But when it comes to taking on our own patterns, many of us still don’t recognize the importance of personal integration. In this writing, I will discuss what repression and integration are, the risks and benefits associated with them, and ways to practice becoming more integrated.
Repression and Integration
Repression, by definition is, “the action of subduing someone or something by force.” It includes restraining, preventing or inhibiting a feeling or quality, as well as repressing a thought or desire in oneself, so that it remains unconscious. Repression of emotions is an aspect of emotional regulation, and can serve in healthy human development. However, when overused, it can lead to harmful effects psychologically, physiologically and in relationships.
Integration, on the other hand, is, “the action or process of integrating.” In psychology, it is, “the process by which a well-balanced psyche becomes whole, and the state that treatment seeks to create or restore by countering the fragmenting effect of defense mechanisms.” While facing what we have avoided can create elevated stress in the short-term, integration has long-term gains of emotional, physical and mental wellbeing, and an improved understanding of oneself and others.
Repression & Associated Risks
Repression refers to the tendency to avoid uncomfortable feelings. We tend to repress these feelings out of a fear of damaging our self-image. However, unprocessed emotions can still affect our actions. We all like to feel like we are in control, and sometimes that leads us to avoid sadness or anxiety because it can feel like a loss of control. It is not feelings themselves which cause decreased wellbeing, but an over-reliance on the self-defense against expressing these emotions which causes the descent to disease.
The ability to suppress emotions is a healthy aspect of emotional regulation, and helps people cope with a wide range of emotional eventualities. In fact, the ability to regulate one’s emotions is necessary for our survival in any type of culture or society. Our defense mechanisms (strategies we invent to help us avoid pain or anxiety) are not bad in-and-of-themselves. Instead, it is the refusal to face our fears that leads to damage and increased risk elsewhere in our lives.
Early mis-attunements and instances of trauma cause us to form beliefs that protect us, helping us to cope or “get by.” Throughout our development, we learn how to act in order to get our needs met. When confronted with conflict (anxiety or pain), we either choose to face it, or to make up stories that defend us from the pain we felt. Because those who care for and teach us are critical to our survival, seeing them as flawed can create cognitive dissonance – so, we often form defense mechanisms to protect ourselves from having to admit our caregivers have limitations. For instance: when criticized by a parent, it is easier for us to conclude that we are “bad” and act so as to prove ourselves. So, our self-defenses actually are distorted interpretations of who we believe ourselves to be, not necessarily the truth of who we are.
Defense mechanisms form in childhood, through how others relate to us, observing our parents and other authoritative figures, and the attachment pattern we experienced. They become more complex as we age. And they can be tricky to spot and deal with as adults, as they occur as a critical inner voice (mixed in with our other thoughts). We can practice recognizing them by realizing when we are encouraged to cut off our feelings, retreat from goal-driven activities, or create distance from others. Practicing recognizing our defenses and shadow is important to do, because unchecked defense mechanisms cause us to repress ourselves, and stop us from living authentic, self-expressed lives – and lead to psychological and physiological disease and have a negative impact on relationships.
“Major Characteristics of the Inward or Defended Person” (Robert Firestone) include:
- Loss of feeling and varying degrees of depersonalization
- Tendency toward reliance on addictive, self-nourishing substances and behaviors
- Preference for isolation and phantasm gratification over satisfaction derived from real achievements or relationships
- Self-critical or self-hating attitudes toward oneself
- Cynical and suspicious attitudes toward others
Some tell-tale signs as an adult include: self-limiting or self-destructive behaviors, an inability to get (or remain) close to a partner, substance dependency or addiction and sabotage to career success. Obviously, any of these will impact our ability to maintain healthy relationships. What’s more, if someone in our lives encourages us to face our maladaptive thinking, it can trigger us and cause us to push them away.
Continued repression and refusal to deal with our defense mechanisms can also have negative consequences for our psychological and physical wellbeing. Psychological health depends on how effectively we manage or regulate our impulses. Studies have shown that, when prompted to express one’s emotions, the intensity of an emotion increases as a result of choosing not to express it. Thus, emotions become increasingly intense as we fail to express them.
Furthermore, our psychological state has an enormous impact on our physiological wellbeing. When we refuse to express our emotions and face what is uncomfortable to us, we also suppress our body’s immunity – making us more susceptible to illness. Individuals who mask or deny how they feel suffer most, and these patients are also more likely to die (despite treatments) than expressive patients. Increased stress (caused by repression) can also lead to higher cortisol levels, high blood pressure, anxiety, depression, digestive problems, infections, pain, and low energy. Hence, it is as important (if not more) to live self-expressed lives and be willing to look at the uncomfortable parts of being human.
Integration & Associated Benefits
Integration refers to processing powerful (uncomfortable) thoughts and feelings through focused exercises – leading to fully feeling and accepting all of ourselves, and also allowing us to learn the lessons instead of fight against them. Putting all of our pieces together leaves us feeling whole and complete. It also generates self-esteem and self-acceptance, as well as the ability to accept others more completely.
Jung described the process of personal integration as the “process during which both the individual and collective unconscious are integrated into the personality. It is a psychological development that indicates psychological maturity and may help each individual move past negative habits.” He called the repressed part of ourselves the “shadow.” It is referred to as many things: ego, psyche, subconscious, inner child, etc. The process of integration is also referred to diversely, examples including: psyche/subconscious exploration, inner child healing, shadow work, or (yes, I made this one up) ego excavation. It isn’t easy work, but it is necessary to live (and lead) a healthy and fulfilled life.
Freedom to uninterruptedly express our emotions generates benefits for physical, mental and emotional wellbeing, as well as improves our ability to relate to others. In fact, psychological factors are more important contributors to longevity and a healthy life than diet and exercise. People who stay present to all of life’s issues have more hope and optimism, and can process uncomfortable emotions better than those who repress their emotions.
Getting Help
If you’re reading this and saying, “I think I repress my emotions,” or, “Those are some great benefits – I’d like to work on integrating more of myself,” there are many ways to go about the process of integration. Most of us can express and integrate through simply talking it out with a trusted friend. However, others are not always available, nor do they always offer the type of support we need.
It’s important to note that working through serious trauma is safest to do with a therapist or counselor. Without their professional expertise, it can sometimes be difficult for us to work through our defense mechanisms, and can be troubling to face our pains by ourselves or without trained professionals.
Coaching is another option to practice integration. Coaches are not licensed to practice therapy/counseling, and cannot help with healing trauma. However, if you have already worked through some deeper issues with a professional, a coach can help you move past old patterns. Through coaching, we set goals and look at what comes up to stop us from meeting them. By seeing and understanding the shadow better, we become empowered to choose and move differently. Seeing old stuff and practicing new ways of Being, choosing and acting creates an appreciation for all that has come before, new results and beliefs about ourselves, confidence, and a deeper appreciation of oneself.
There are also exercises you can do on your own. Writing down your true feelings and emotions is one way to acknowledge your experience and feelings. Another way is to use a voice recorder to process out loud. You can listen and go deeper into writing afterwards with the speaking and recording method.
Once we begin to recognize our defense mechanisms and inner critics, we can begin to choose new actions and seek out what gives our lives meaning. Feeling what we have avoided can be stressful and frightening in the short term. However, in the long term, it allows us to create new possibilities and build a life that is aligned with who we truly are. And the reduced stress and increased wellbeing are natural benefits of processing and integrating oneself.
Summation
Repression includes restraining our feelings or qualities, and/or repressing our thoughts or desires. While repression decreases pain and stress in the short term, prolonged repression (not processing and integrating neglected parts of ourselves) leads to a distorted view of oneself, as well as poor health and suffering in relationships.
Integration is the process of acknowledging and making our psyche whole. Although the process can be uncomfortable at the time, it results in improved health, stronger relations, and more meaning and fulfillment in life.
We can practice integration independently, through focused exercises, or by speaking to a confidante. Healing deep patterns and beliefs caused by trauma requires a therapist or counselor. Working toward establishing a new way of being in life is best supported by working with a life coach.
If you feel called to practice personal integration, that is fantastic! Increased self-awareness and personal development are crucial to growth, and have an impact on everyone around you. Please take whatever steps feel right for you.
If you feel called to work with a coach in establishing new circumstances through practicing new ways of Being, I am here for you! Please contact me today.
Sources
Brennan, Dan. “Repressed Emotions: How to Spot and Release Them.” WebMD, WebMD, 25 Oct. 2021, https://www.webmd.com/mental-health/what-to-know-repressed-emotions.
Clayton, Ingrid. “Becoming Integrated.” Psychology Today, Sussex Publishers, 13 Feb. 2013, https://www.psychologytoday.com/us/blog/emotional-sobriety/201302/becoming-integrated.
“Integration.” GoodTherapy.org Therapy Blog, https://www.goodtherapy.org/blog/psychpedia/integration#:~:text=What%20is%20Personality%20Integration%3F&text=Integration%2C%20according%20to%20Jung%2C%20is,individual%20move%20past%20negative%20habits.
Joyce, Carolyn. “Defense Mechanisms: How Defenses May Be Holding You Back.” PsychAlive, 12 Aug. 2019, https://www.psychalive.org/defense-mechanisms/.
Patel, Jainish, and Prittesh Patel. “Consequences of Repression of Emotion: Physical Health, Mental Health and General Well Being.” Open Access Pub, 22 Dec. 2018, https://openaccesspub.org/ijpr/article/999.
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