Part 1 The Truth. Hey introvert, let’s talk about disappointment.
How Disappointment Affects the Body
Hi Loves, I am taking a caveat from our Anger series to talk about disappointment. For me, being honest about my disappointment helps me work through my anger. I hope you benefit from this practice too.
Have you ever been so disappointed that you couldn't find words?
Disappointment is one of the most silencing emotions we experience. And for introverts, it often becomes a double blow: first the letdown, then the shame of not speaking up about it.
Why Disappointment Hits Introverts Harder
Research shows that disappointment activates the same brain regions as physical pain (Eisenberger et al., 2003). Here is what disappointment can feel like:
Cortisol floods your system, making you feel drained and foggy Your vagus nerve creates that heavy chest sensation that makes speaking feel impossible
Your nervous system triggers a freeze response—you withdraw instead of expressing what you need.
For introverts, this freeze response feels familiar. We're already wired to process internally first. But disappointment can trap us there, making us believe our hurt doesn't deserve a voice.
Here's the truth: Your disappointment is information. It's your values system saying "this matters to me" and deserves to be expressed. And here’s the good news: processing disappointment through reflection and expression helps us move forward. Let’s practice.
Part 2. The Practice
Writing Prompt: Acknowledge Your Disappointment: Take a moment to write about a time you were disappointed.
What happened?
How did you deal with it?
Are you satisfied with how you responded?
If you could say one thing to a person involved, what would it be?
The Disappointment Release Technique
Using the above situation as a memory guide, remember that feeling of disappointment.
Step 1: Name the Physical Sensation Put your hand on your chest. Say out loud: "I feel disappointment in my [chest/throat/stomach]."
Step 2: Breathe Into the Space Take three deep breaths, sending air directly to where you feel the disappointment. Imagine creating space around the feeling.
Step 3: Connect to Your Values Using the values that we found in part 1 and part 2 of this Anger seres, ask yourself: "What did I hope for that didn't happen?" Then: "What does this tell me about what I value?"
Step 4: Practice Your Truth Complete this sentence out loud: "I am disappointed because I value _______ and what happened was _______."
Let’s give your disappointment a voice so it doesn't stay trapped in your body.
Part 3 The Poem: How to Deal with Disappointment by Linnea George
how to deal with disappointment: wake up notice tightness in chest racing thoughts get out of bed pain in the lower back slip on birkenstocks pain in feet make yourself a tea five suyra namaskar A five suyra namaskar B remember your intentions for the day prepare a high protein breakfast open up computer answer emails comment on posts write out a strategy feel the tightness in chest racing thoughts broil fish steam vegetables open up computer listen to pundits talking politics sigh go to gym sweat smile at others shower hot apply oil to skin generously come home open up computer forget pain for about 90 minutes turn off computer meditate go to bed repeat repeat repeat until god comes
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Part 4. Your Turn to Speak
Practice the Disappointment Release Technique, then share your experience-
(Join our community where professionals practice speaking their truth safely first.
What you get:
Private space to process difficult emotions
Monthly Communication Strategy Session with Linnea
Community that understands you—and how to find your voice again
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Try this when you're feeling let down by someone or something this week:
Name where you feel it in your body
Breathe into that space
Connect it to what you value
Speak your truth: "I am disappointed because..."
In our private subscriber chat, share:
How it felt to give voice to your disappointment
What you discovered about your values through this exercise
Or simply practice by completing: "I am disappointed because I value _______ and what happened was _______"
This is where you build the courage to speak up about what matters to you. Every time you practice expressing disappointment here, you're preparing for those moments when staying silent costs you too much.
Not ready to share yet? Read what others post. You'll see you're not alone in carrying these feelings.
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