Blog Post 71: Anger Suppression and Migraines
Type C and awareness of our tendencies to suppress emotions is such an important topic that we want to focus this post specifically on the linkage between suppression of anger and migraine headaches - and how to manage this. Migraines affect more than 36 million people in the U.S. alone, just over 10% of the population. And they rank as one of the top 20 most disabling medical illnesses globally. Women are three times more affected than men. Anyone who has experienced a migraine knows just how debilitating they are, requiring rest, quiet, darkness, and usually painkillers.
Research has shown that suppression of anger can increase the likelihood of headaches as well as more-severe migraines. Other studies have found correlations between adverse childhood experiences (ACEs) and migraines - even more than regular headaches. As we have discussed in previous posts, ACEs may have resulted in emotional suppression. For example, a child who is abused or invalidated in some way may have started to suppress emotions at an early age if it was not safe to express them. This recent survey in an international journal is the latest to reinforce this finding.
For Type C people dealing with migraines, it’s important to explore if suppressed anger is a contributor. Here’s how:
Notice if you are holding onto anger. This might not be something you are aware of; it could be a result of childhood influences or cultural or societal standards.
Start labeling your anger for yourself in situations and when you notice anger, ask yourself if you also notice anything happening in your body, like chest tightness or some other sensation. It can be helpful to ask yourself if there was anything that made you angry today - you may have suppressed it in the moment.
Work on emotional awareness through journaling, therapy, or talking with friends or a partner. Mindfulness work like meditation or yoga can also help get in touch with anger. If ACEs are a part of your personal history, try grounding yourself in the current moment and reminding yourself that you are an adult with autonomy over your life. Staying present with your environment and who is currently in your life can help with a reality check that differentiates today from your experiences when you were younger.
Importantly, working on emotional awareness of anger has been shown to reduce migraines - so the work is well worth it! We also encourage you to refer to our recent post on How to Safely Express Anger which has some good strategies on communicating anger within relationships.