(Brad Pitt voice) What’s in the box?
Oh, just some emotions that we can’t deal with right now, so we’re saving them for later. (Casual)
Dividing your thoughts and feelings into “boxes” as a coping mechanism, aka compartmentalizing, is often painted as a negative. But, like most things, it’s a little more nuanced than that.
“Compartmentalization in its healthiest form serves as a way for us to reduce risk of burnout and emotional fatigue,” explains Laci James, Clinical Director at The Mental Health Center of San Diego. However, over-reliance on this coping mechanism can have negative consequences.
Below, Laci and Jeff Yoo, LMFT at Moment of Clarity Mental Health Center, share the benefits of compartmentalization, as well as warning signs that it’s becoming unhealthy.
What does it mean to compartmentalize?
“The definition of this word is simple. It is to ‘divide into sections or categories,’” Laci says. “Compartmentalization can be used in many different areas of a person’s life, particularly in areas that are stressful. This refers to the way that we categorize situations, people, and things in our mind in order to make sense of the emotions that show up as a result.”
She adds that she thinks of it as “‘what box do I put this in,’ almost as if I am organizing a chaotic, cluttered space. This way, I know which box to look in when I am trying to find something specific.”
Is compartmentalization healthy?
“Compartmentalization is crucial in some areas of life and fields of work,” Laci says. “Emotions are an extremely important part of our life and are what makes it all worth it. However, sometimes our emotions can become overwhelming in certain cases, which then leads us to have poor behavior, negative mood shifts, or other impairments.”
What does compartmentalization look like?
“In my field of work, an example of compartmentalization is separating my personal feelings from what a client is saying, so that I can be fully present, non-judgmental, and avoid any internal biases I may have,” Laci says.
“Another example is when a surgeon has to tell a patient’s family that the surgery did not go as planned. That surgeon has to be able to manage their emotions in order to support the family, instead of the other way around. Imagine a surgeon trying to complete a tedious heart surgery with tears filling their eyes,” she explains.
When is compartmentalization beneficial?
Below are five instances where Jeff says compartmentalizing can be beneficial.
1. Boundaries
“In all walks of life, we need boundaries—a line in the sand, so to speak. We use compartmentalization in different parts of our lives to keep them from bleeding into one another,” he says.
2. Balance
“Personal life and work life both have their own related stressors. To keep a healthy balance between the two takes great effort. When at work, focus on work. When at home, focus on home and family,” Jeff advises. “Being specific on your challenges and tasks at hand is the key to balance. While I am writing this, I am chuckling. I recall when I forgot to turn off the coffee pot, and, once I arrived at work, I was truly worried it would spark the electricity and catch my house on fire. I had difficulty focusing until I could reach a neighbor to make sure my house was safe.”
3. Problem-Solving
“Something I truly believe to be the key to problem-solving is to remain focused on one thing at a time, which is exactly what compartmentalization is about,” Jeff says. “It seems to increase one’s ability to accomplish any given task when fully focused.”
4. Managing Stress
“Most of the time, when a person experiences stress, it is not related to one thing. It is an accumulation of several areas in life becoming insurmountable,” says Jeff. “If we can separate our thoughts and devise a plan of action by placing the most pressing task as a priority, we can accomplish it and then move to the next. By doing this, stress is reduced and clarity of mind can exist.”
5. Regulating Moods/Emotions
“When we are faced with emotional imbalance, we will be in turmoil. Logic is lost, and stress interrupts the flow of success,” Jeff explains. “Truthfully, our mood or emotions will interfere with every part of our lives. It is important to keep all areas in balance—mind, body, and soul. Take care of yourself first, eat right, stay hydrated, rest and focus on well being. One step at a time, one task at a time, no big deals.”
When is compartmentalization harmful?
“When done best, compartmentalization enables appropriate responses that don’t debilitate you when you need to make a choice or complete a task,” Laci says. However, it becomes harmful when overdone.
So, how can you tell if you’re overdoing it?
“Feeling numb or jaded is an example of over-compartmentalizing,” Laci says. “If you have no emotions, this is a problem.” She adds that if you find yourself lacking empathy, that’s a warning sign that you’re likely entering a phase of unhealthy compartmentalization.
“Often, we will avoid conflicts when we compartmentalize our lives. It is not healthy physically or mentally when we do not address important emotions. It is OK to stop what we are doing, feel our feelings, and express them,” Jeff says. “To stay in a healthy place, we need to use our support systems, and, at times, seek professional help to process our feelings and thoughts in a healthy way. Remember, feelings are temporary. But they can block our ability to stay focused on a task at hand.”
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