As a naturopathic doctor, I often help people improve their digestive health. Conditions like acid reflux, constipation, diarrhea, gas, and bloating are common symptoms of unhealthy digestion that indicate the gut needs support and healing. But digestion isn’t just about the food we eat—it’s also about how we process our emotions. Many of us overlook another type of indigestion: emotional digestion.
What is Emotional Digestion?
Emotional digestion refers to how we process our daily experiences—how we break them down, integrate them into our current beliefs, and how they impact us over time. Just like physical digestion, emotional digestion can become “clogged” when we don’t properly process our feelings or experiences.
Here’s an example: Let’s say a co-worker made an upsetting comment yesterday. You continue with your day, but that comment lingers in your mind. The next day, it’s still bothering you. This is an example of incomplete emotional digestion. Without taking the time to process and resolve what happened, the upset can fester and grow into resentment, even though the original event may become a distant memory.
When our emotional digestion is healthy, we move through experiences mindfully and don’t get stuck in negative patterns. We’re able to cope with situations as they arise, understand them with compassion, and let them go. Just like maintaining physical health, fostering emotional well-being requires regular attention.
How Can I Improve My Emotional Digestion?
To improve emotional digestion, we need to incorporate daily practices that help us process our emotions fully. Here are four techniques that can help break down emotional experiences and prevent unhealthy patterns from taking hold. These practices work well individually but are most effective when done in sequence.
1) Retrospection
A great practice to add to your after-dinner routine is retrospection. After dinner, review your day in reverse, starting from the present moment and working backward. As you reflect, check in with your breath, thoughts, feelings, and any sensations in your body. Are there any moments from your day that stand out? Did something bother you that you haven’t fully processed yet? Keep note of any experiences that need further attention and then move on to the following exercises.
2) Journaling
Writing down your thoughts and emotions can help break free from circular thinking. Some people love journaling, while others don’t enjoy it as much—but even a few words on paper can make a big difference. If you find yourself replaying an upsetting event in your mind, take out a notebook and jot down what’s bothering you. It doesn’t have to be detailed; even just bullet points or keywords can help. By putting your thoughts into words, you enable your mind to release the emotions and start moving forward.
3) Deep Breathing
After journaling, deep breathing is an excellent way to relax your body and mind. Deep, intentional breaths help calm your nervous system and release tension that may have built up during the day. Focus on inhaling fresh air and exhaling any negativity or stress. Deep breathing is also a great preparation for meditation, as it helps ease you into a reflective and calm state of mind.
4) Meditation
Meditation offers a space to observe your experiences without the interference of the intellect. While journaling involves analyzing and processing events, meditation allows you to see them through a more peaceful, conscious lens. By meditating, you gain clarity and perspective, often discovering a deeper understanding of the situation and a sense of peace. If you’re new to meditation or want to deepen your practice, check out my previous posts on the benefits of meditation and how to incorporate it into your daily life.
These simple exercises can help you stay emotionally balanced and prevent unresolved emotions from building up. Just like physical digestion, emotional digestion requires time and care. By processing your emotions mindfully, you can move through life’s challenges with greater ease and find a deeper sense of peace and well-being.
In health and balance,
Dr. Tara Guzzo, N.D.