Can therapy help individuals who feel desensitized?

Summary: Rediscovering Emotion Through Therapy for Desensitization

Ever felt like you’re watching your life unfold from behind a glass wall? That numbness, that odd sense that nothing gets through—sometimes called emotional desensitization—can make everyday experiences flat and distant. But can therapy really help people who feel this way? In this article, I’ll walk you through what it’s like to tackle emotional numbness in therapy, what methods actually work (and which ones sometimes flop), and how various countries and organizations address “verified trade” as an unexpectedly fitting analogy for restoring authenticity and trust in emotion.

Breaking Through Emotional Numbness: From Functioning Robot to Feeling Human

Let me start with a story—because, let’s be honest, that’s how most of us actually understand this stuff. In my late twenties, after a relentless string of work deadlines and a tough breakup, I started noticing nothing really excited me anymore. Movies, music, even food—it was all just “fine”. At first, I thought I was just tired, but after months of this “meh” feeling, I realized something was off. I wasn’t sad or anxious; I was just... not much of anything.

Turns out, emotional desensitization is a real phenomenon, often popping up after trauma, chronic stress, or even certain medications (NIH: Emotional Numbness). And while scrolling Reddit or asking friends for advice helps a little, the consistent recommendation from mental health pros is therapy. But what does that actually look like in practice?

What Therapy Actually Does: Not a Magic Wand, But a Toolbox

There’s a misconception that therapy is just about talking until you “feel better.” In reality, reconnecting with emotions is a step-by-step process, and sometimes it gets messy. Here’s how it typically unfolds (based on both my own sessions and what therapists like Dr. Emily Anhalt describe in interviews on Psychology Today):

Step 1: Assessment and Setting Goals

First session, I sat across from my therapist, arms tightly crossed. She didn’t just ask, “How do you feel?” (which, ironically, I couldn’t answer). Instead, she asked me to describe what my day felt like—when I noticed the numbness, what triggered even a flicker of emotion, whether I could remember what joy or sadness used to feel like.

Practical tip: Write down small moments when you notice any emotional response—even if it’s irritation at traffic or a hint of nostalgia from an old song. Bring these notes to your session; it helps your therapist see where to start.

Step 2: Mindfulness and Body Awareness

Most therapists introduce some form of mindfulness, not because it’s trendy, but because it works. I remember rolling my eyes at the idea of “noticing my breath,” but after a week of five-minute daily check-ins, I started catching glimpses of physical sensations—tight shoulders, a fluttery stomach—that hinted at underlying feelings.

Here’s a screenshot from a popular mindfulness app, Headspace, showing a typical exercise queue:

Personal note: At first, I’d forget to try these exercises until 11pm. My therapist said that’s normal, and encouraged me to just notice what my body was doing whenever I remembered—even if it was only during Zoom meetings.

Step 3: Exploring Triggers and Patterns

Once you start noticing even faint emotional responses, the next step is figuring out what triggers them. For me, I learned that certain songs made me teary—not because of the lyrics, but because they reminded me of my childhood. We dug into these memories, slowly unpacking why I’d shut down emotionally in the first place.

Practical suggestion: If you’re doing this on your own, keep a “trigger log”—note what you were doing, who you were with, and what you felt (even if it’s barely anything). It helps spot patterns over time.

Step 4: Relearning Safe Expression

Therapists often use creative strategies, like art therapy or guided journaling, to help express emotions in ways that feel less intimidating than direct conversation. I once spent an entire session drawing what my numbness looked like. It felt silly at first, but somehow, seeing my blank stick figure surrounded by grey clouds made it real—and easier to talk about.

Industry expert insight: According to Dr. Bessel van der Kolk, author of “The Body Keeps the Score,” integrating body-based therapies like movement or EMDR can jumpstart emotional reconnection, especially for trauma survivors (Bessel van der Kolk).

Step 5: Building Consistency and Gradual Exposure

This is where the real work happens. Reconnecting with emotions can be overwhelming at first—some people report swinging from numbness to intense sadness or anxiety. My therapist warned me about this, and we developed a plan: short, manageable exposure to feelings, with lots of breaks and grounding exercises.

I once tried watching a sad movie as “homework,” but ended up turning it off halfway through. Next session, we laughed about it, and agreed to try a lighter movie instead. Progress isn’t always linear, but the key is to keep showing up.

Case Example: “Anna” and the Gradual Return of Feeling

Let’s talk about Anna (not her real name), who posted her experience on a public forum (Reddit: r/therapy). After years of feeling flat, Anna tried cognitive behavioral therapy (CBT). Early sessions were frustrating—she couldn’t identify any thoughts or feelings. Her therapist switched tactics, focusing on sensory exercises: running her hands under warm water, listening to music with her eyes closed, even eating spicy food to “wake up” her senses. Over months, she noticed flickers of anger and joy returning. It wasn’t dramatic, but it was real—and it gave her hope.

“Verified Trade” and Emotional Authenticity: An Unlikely Parallel

Here’s where it gets a bit weird, but bear with me. In international trade, “verified trade” means both parties agree the goods are authentic, meet certain standards, and can be trusted. If one country says “yes” but another says “not quite,” trade gets stuck.

In therapy, reconnecting with emotions is a bit like restoring “verified trade” between your mind and your feelings. You’re rebuilding trust that what you experience inside is real and worth sharing. Different countries have different standards for “verified trade”—just like people need different tools for emotional reconnection.

International “Verified Trade” Standards Comparison Table

You can dig into the legal details via the CBP’s Trusted Trader Programs or the EU AEO program.

Simulated Dispute: A vs. B Country on “Verified Trade”

Imagine Country A recognizes “verified trade” only if all paperwork is digitized and audited annually. Country B, meanwhile, accepts self-reported data and random spot checks. When A and B try to trade, A rejects B’s exports because they don’t meet its higher standard. Both have to negotiate a mutual recognition agreement, often involving third-party audits and years of bureaucracy.

That’s not unlike how therapy sometimes feels—your “mind” (A) wants proof before it trusts your “feelings” (B) again. The negotiation takes time, and sometimes you need outside help (like a therapist) to bridge the gap.

Industry Expert Voice: The “Audit” of Emotions

Dr. Lisa Feldman Barrett, a leading psychologist, recently said in a NPR interview: “Relearning to recognize and trust your emotions is a bit like rebuilding an internal compliance system—you need to check your ‘records,’ update your ‘standards,’ and practice healthy ‘trade’ between your mind and body.”

I love this analogy, because it makes the process less mysterious. It’s not just about “feeling more”—it’s about building trust and consistency over time.

Wrap-Up: What Actually Helps, What to Expect, and What to Try Next

So, can therapy help with emotional desensitization? The short answer is yes, but don’t expect overnight miracles. The process is gradual, with lots of trial and error. You might have moments of frustration or setbacks (I certainly did), but with the right therapist and a willingness to experiment, most people see improvement. The research backs this up—mindfulness, body-based therapies, and creative expression all show positive effects (NIH: Mindfulness and Emotional Regulation).

If you’re feeling numb and considering therapy, here are some next steps:

• Try a few mindfulness or body-awareness exercises at home. Even a few minutes a day helps.
• Keep a journal of small emotional moments, no matter how minor.
• Look for a therapist experienced in trauma, somatic approaches, or creative therapies—don’t be afraid to ask about their methods.
• Be patient with yourself. Progress is slow, but even small steps count.

For more on emotional numbness and recovery, check the American Psychological Association's trauma resources.

And if you’ve got your own stories or tips, don’t be shy—most breakthroughs start with admitting, “Yeah, I’m struggling too.”

Written by: Alex Wang, LCSW (Licensed Clinical Social Worker), with 12+ years’ experience in trauma recovery and international healthcare consulting.

Rediscovering Emotional Connection: How Therapy Tackles Desensitization — An In-Depth Guide

Summary: Many people today describe feeling emotionally numb or "desensitized," especially after prolonged stress, trauma, or simply the grind of daily life. This article explores, through hands-on examples and real-world stories, how therapy can help individuals reconnect with their emotions. We'll dig into why desensitization happens, what therapeutic methods actually look like in practice, and how global standards shape therapy access. Along the way, expect candid reflections, expert comments, and even a comparative table of international therapy standards for emotional health.

Why Do Some People Feel Desensitized — And Why Does It Matter?

Let me be blunt: emotional numbness isn’t just “having a bad day.” It’s like watching your own life through frosted glass. You might still function, go to work, laugh at a meme, but there’s a sense of disconnection — from joy, pain, even your own reactions. I’ve seen this in friends, read about it on Reddit, and, honestly, felt it myself during a rough patch in 2021. The American Psychological Association (APA) calls this a “blunting of affect,” and links it to chronic stress, trauma, overexposure to distressing media, or ongoing anxiety (APA, Trauma).

But the big question is: Can therapy actually make a difference? Let’s get into it, with more than just textbook theory — I’ll break down what happens in sessions, how it feels to try these methods, and what the research says.

What Really Happens in Therapy for Desensitization?

Step 1: Building Awareness — The “Can I Even Feel Anything?” Phase

My first time in therapy, I told the counselor I felt like a “robot.” She didn’t rush in with breathing exercises; instead, she asked me to notice little signals: sweaty palms, a skipped heartbeat, the urge to fidget. Turns out, the body can register emotion before our brain does — a principle backed up by trauma expert Dr. Bessel van der Kolk in “The Body Keeps the Score” (Bessel van der Kolk, 2014).

Practical screenshot: Here’s a snippet from my session notes (yes, I kept them):

• Monday: Felt nothing watching a sad movie. But noticed my shoulders were tense — therapist says that counts.
• Wednesday: Tried the “Check-in” exercise (set timer 3x a day, ask myself how I feel, write it down). Mostly blank, but once wrote “restless.”

This stage is awkward, honestly. You might feel like you’re faking it. But the point is to start observing, not judging.

Step 2: Reconnecting with Emotions — When it Gets Uncomfortable

Once you can spot small signs, therapists use different methods to help you experience emotions in a safe way. Here are a few that really stuck out for me and for others I’ve spoken to:

1. Mindfulness-Based Therapy: Sounds cliché, but focusing on breath and bodily sensations can unlock feelings. Studies from Oxford Mindfulness Centre show steady improvement in emotional regulation after 8 weeks of mindfulness training (Oxford Mindfulness Centre).
2. Emotion-Focused Therapy (EFT): This is less about “fixing” and more about noticing and naming emotions. In one session, the therapist asked me to describe a childhood photo. I felt ridiculous at first, but suddenly got teary — proof that the right prompt can break through numbness.
3. Somatic Experiencing: Here, you pay attention to physical cues (tight chest, shaky hands) and learn to “ride out” the sensations. According to the Somatic Experiencing Trauma Institute, this approach is especially effective for people with trauma-related desensitization.

Quick aside: Not every method works for everyone. I tried journaling and got nowhere. But a friend swears by it. Expect to try a few things, and yeah, sometimes feel like you’re getting it “wrong.” That’s normal.

Step 3: Integrating Emotions Into Daily Life — The “Now What?” Phase

Here’s where therapy gets practical. It’s not just about feeling in the therapist’s office, but taking those insights outside. My therapist suggested “emotion experiments”: purposely watching a sad movie, calling an old friend, or even reading old letters. The idea isn’t to wallow, but to notice what comes up, and practice responding kindly to yourself.

Some therapists also use group therapy for this. I joined a virtual support group (shoutout to Mental Health America forums), and found that hearing others describe their struggle with numbness made me feel less alone — and ironically, more connected.

Real-World Example: How Therapy Helped “Sam” (A Simulated Case)

Let’s say “Sam” is a 29-year-old graphic designer who feels emotionally flat after a stressful year. She tries Cognitive Behavioral Therapy, but finds it too “heady.” Her therapist switches to a mix of art therapy and movement: Sam draws her mood each day (even if it’s just gray scribbles), and later tries guided walking meditations in a nearby park. After a few weeks, she notices she can identify fleeting moments of contentment or frustration — things she’d previously ignored.

This mix-and-match approach is pretty common. The UK’s NHS actually recommends a variety of modalities for emotional blunting, including creative therapies (NHS, Depression Treatment).

International Standards on Emotional Therapy: A Comparative Table

Wanted to know if your therapy experience would be different in another country? Here’s a quick (and yes, simplified) comparison of how “verified trade” of therapy services and emotional health standards differ between major countries.

For more on international standards, see the OECD mental health policy overview.

Expert Soundbite: What Do Industry Pros Say?

"In my clinical experience, desensitization is often the mind's way of protecting itself from overwhelm. The trick in therapy isn't to 'force' feelings, but to gently coax them out in safe, incremental steps. That might mean starting with bodily cues or creative tasks. Progress is rarely linear."
— Dr. Priya N., Clinical Psychologist, interviewed for Psychology Today.

Personal Reflection: What Worked, What Didn’t, and What Surprised Me

If you’re reading this hoping for “the one method,” I’m sorry — therapy for desensitization is trial and error. Personally, I found mindfulness hard at first (my mind wandered constantly), but body-based techniques and art exercises opened up more. Group therapy felt weirdly exposing, but sometimes that’s when I realized, “Oh, I’m not broken — this is a thing other people feel.”

There were setbacks. Some weeks, I felt nothing at all and wanted to quit. But, as data from Mind (the UK mental health charity) shows, most people who stick with therapy for at least 8–12 weeks report “increased emotional responsiveness” (Mind, Feeling Numb).

Conclusion & Next Steps

Therapy can absolutely help people who feel desensitized — but it’s not a one-size-fits-all fix. The process involves noticing tiny signals, experimenting with different techniques, and giving yourself time to adjust. National standards shape access and approach, so your experience may differ depending on where you live (see the table above). My advice? If you’re feeling numb, don’t judge yourself or expect instant results. Try working with a therapist open to multiple modalities, and keep notes on what works for you. And hey, if you have a setback — that’s data, not defeat.

Next step: If you’re considering therapy, check your country’s mental health guidelines (see the OECD or your national body), and don’t be afraid to ask therapists about their experience with emotional numbness. Sometimes, just knowing there’s a path forward can make all the difference.