I. Direct Physiological Damage from Emotions

1. Cardiovascular System

• Just 8 minutes of anger can impair vascular endothelial function, with effects lasting over 40 minutes—raising the risk of atherosclerosis.

• Chronic emotional suppression activates the sympathetic nervous system, leading to elevated blood pressure and arrhythmias, increasing coronary heart disease risk by 35%.

2. Immune System

• Sustained negative emotions (such as anxiety or depression) for more than 2 weeks can:

  • Suppress immune cell activity by 40%

  • Decrease natural killer cell function

  • Increase vulnerability to infections

• Prolonged anger reduces salivary immunoglobulin A, weakening the body's mucosal defenses.

3. Metabolism & Endocrinology

• Glucose Dysregulation:

  • Chronic emotional stress elevates cortisol levels, reducing insulin sensitivity.

  • Anxious individuals have a 25% higher risk of developing diabetes.

• Abdominal Fat Accumulation:

  • Persistent anger drives cortisol-related visceral fat storage, especially around the abdomen.

  • Waist circumference is positively associated with depression severity.

II. Emotion–Disease Vicious Cycles

1. Digestive System Breakdown

• Emotional suppression can cause gastric acid imbalances, leading to gastric ulcers and IBS—60% of patients with these conditions show signs of anxiety or depression.

• Emotional fluctuations disrupt gut microbiota, contributing to bloating and diarrhea.

2. Amplified Pain Perception

• In patients with chronic pain, depression reduces the pain threshold by 30%, creating a cycle of worsening symptoms.

• Negative emotions activate pain-sensitive neurons and prolong recovery time.

3. Neurological Degeneration

• Long-term emotional repression contributes to hippocampal atrophy, affecting memory and decision-making.

• Depression lasting over six months lowers levels of brain-derived neurotrophic factor (BDNF), accelerating cognitive decline.

III. Protective Effects of Positive Emotions

1. Cardiovascular Protection

• Optimism enhances vascular function and can reduce the risk of coronary heart disease by 35%.

2. Immune Enhancement

• Positive emotions boost immunoglobulin A, reducing the risk of common colds by 50%.

3. Psychological Resilience Building

• According to the broaden-and-build theory, positive emotions increase cognitive flexibility and speed up trauma recovery.

• High life satisfaction is associated with a 29% lower mortality risk and longer life expectancy.

Life Implications

Emotional management is a fundamental investment in long-term health.

Immediate Strategies:

• Anger control: Use the 4-7-8 breathing technique—inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds—to quickly calm the stress response.

Long-Term Strategies:

• Reframe internal dialogue: Replace "I can't endure this" with "This requires stepwise solutions" to prevent emotional suppression.

Seek professional help if symptoms like insomnia or persistent low mood last more than 2 weeks.