What are the 4 components of emotion?

What Are Emotions? Made up of four components: Physiological Feelings Nonverbal Reactions Cognitive Interpretations Verbal Expressions

Physiological Feelings Strong Emotions trigger bodily changes Increased heart rate Rise in BP Slowing of digestion Physiological messages can offer clues to your emotions once you become aware of them

Nonverbal Reactions Not all physical changes accompany emotions Easy to tell when one experiences a strong emotion, but hard to determine the exact emotion being conveyed Facial expressions mimic feelings

Cognitive Interpretations Our minds play an important role in determining how we feel What we think determines our particular feeling.

Verbal Expressions We cannot always rely on perceptiveness to make sure the message is conveyed appropriately Emotional intelligence

Types of Emotions

Emotional Intelligence The ability to recognize which feelings are appropriate in which situations and the skill to communicate those feelings effectively.

Typical Emotions Anger Anxiety Content Disgust Fear Gratitude Guilt

Typical Emotions Happiness Jealousy Joy Pleasure Relief Sadness Surprise

Influences on Emotion

Major Influences Personality Culture Biological Sex and Gender Power Social Conventions Social Roles Fear of Disclosure Emotional Contagion

Personality Extroverted vs. Introverted Neurotic vs. Non-neurotic

Culture Universal expression of emotions Situational Differences happiness sadness surprise anger disgust fear Situational Differences Degree of Expression Differences

Culture Continued... Ethnicity Individualism vs. Collectivism Blacks Asians Whites Individualism vs. Collectivism external display internal experience Data from study

Biological Sex and Gender Women more attuned better memories of emotional images more intense reactions larger range of emotions Men Reveal positive emotions (NOT negative ones) More likely to disclose to women

Power The less powerful individual is more aware of emotions of the more powerful person Intimidation factor

Social Conventions direct expression of emotions ex. United States indirect expression of emotions ex. Japan Individualism-Collectivism impacts??

Social Roles Emotional usage is decreased due to acceptable social roles. One loses the ability to show certain emotions when they are continually repressed.

Fear of Self-Disclosure Example: It’s hard for a boss to admit when he/she is wrong Those that disclose can be misunderstood Affection = romantic invitation Uncertainty = weakness Honesty can cause discomfort Honesty can be used against you

Emotional Contagion Definition: When one becomes influenced by the emotions of others around them. Varying degrees Fast process with no verbal communication needed.

Others… EVERYTHING influences emotion!! Religion, individual personal experiences etc.

Regardless of influences on emotions, there are healthy and unhealthy ways to express them. The next section looks into the guidelines of healthy emotional expressions.

Guidelines for Expressing Emotions Advice and Techniques for Effective Emotional Expression

Effects of Emotional Expression Emotional expression has a tremendous effect on health and well-being. Physiological effects Relational effects

Physiological Effects Emotional suppression increases risk of physical problems such as, cancer, asthma, heart disease (DeAngelis, 1992). Emotional inhibition also causes a increased risk for psychological problems, such as, anxiety or depression (Krause et al., 2003). Overly aggressive expression can lead to high blood pressure and increased stress (Mayne, 1993). A healthy balance is key.

Relational Effects Pent-up emotions are harder to control and more likely to be expressed violently. Lack of expression leads to relationship stagnation. Healthy emotional expression increases intimacy, promotes relationship growth, and allows problems to be fixed before they escalate.

Steps to Healthy Emotional Expression Recognize Your Feelings. Choose the Best Language. Share Multiple Feelings. Recognize the Difference Between Feeling and Acting. Accept Responsibility for Your Feelings. Choose the Best Time and Place.

Recognize Your Feelings Pay attention to your body. Know your “emotional triggers”. Don’t underestimate the importance of feelings. Watch your gestures.

Choose the Best Language “Wanting” isn’t the same thing as “feeling”. Don’t rely on common adjectives. Be specific. Use metaphors or examples. State the cause of the emotion when possible.

Share Multiple Feelings Feelings are all related. Same event can cause many different emotions. Express as many emotions as possible. Don’t be afraid to elaborate.

Recognize the Difference Between Feeling and Acting Don’t try to be a hero. Don’t pretend to feel something you don’t. Simply acting on feelings does not always alleviate them. Feelings do not always have to lead to action.

Accept Responsibility for Your Feelings Don’t blame others for your feelings in your expression, even if they are the cause. Don’t try to hide or cover up your feelings to please someone else.

Choose the Best Time and Place Give yourself some time to prepare. Plan out what you are going to say; write it down if you like. Don’t have an emotional discussion when you are tired, sick, or under severe stress. Devote the necessary time. Make sure the other person is prepared to listen.

When Not to Express Emotions If you are sure you will have difficulty controlling your emotions. If the other person is unable to listen at that moment. If the consequences might be worse than dealing with the emotions (authority figure). Look for an indirect route. Enlist a third party or mediator.

Expressing Positive Emotions Most people associate emotional expression with problems or difficulties. Happiness is also an emotion. Feel free to express happiness, confidence, success and contentment. Praise and complement your significant other when you are proud of them. Surround yourself with people who will be happy for you. Must be aware of the time and place!

Summary Emotional expression is healthy and necessary for good relationships. Know how you feel and why you feel it. Express your emotions calmly and specifically. “Acting out” isn’t necessary. Choose your time and place carefully. Don’t be afraid to express positive emotions!

It is true that healthy emotional expression can be more difficult for certain emotions The next section involves a wide range of feelings that affect our communication skills.

Managing Difficult Emotions

Facilitative and Debilitative Emotions Facilitative Emotions- emotions that contribute to effective functioning Debilitative Emotions- emotions that hinder or prevent effective performance

Characteristics of Debilitative Emotions Intensity Duration

Irrational Thoughts That Can Lead to Debilitative Emotions Fallacy of Perfection- A communicator should handle all situations well Very inspiring, but unrealistic

Irrational Thoughts That Can Lead to Debilitative Emotions Fallacy of Approval- A communicator has to constantly obtain everyone’s approval Communicator sacrifices their own principles and/or happiness

Irrational Thoughts That Can Lead to Debilitative Emotions Fallacy of Should- A communicator doesn’t distinguish between what is and what should be Communicator often wants others to behave differently

Irrational Thoughts That Can Lead to Debilitative Emotions Fallacy of Overgeneralization- A communicator doesn’t distinguish between what is and what should be Communicator often wants others to behave differently

Irrational Thoughts That Can Lead to Debilitative Emotions Fallacy of Causation- A communicator feels they shouldn’t do anything to hurt or inconvenience others Often communicator’s needs are overlooked

Irrational Thoughts That Can Lead to Debilitative Emotions Fallacy of Helplessness- Forces beyond a communicators control determine their satisfaction Causes the communicator to feel like a victim

Irrational Thoughts That Can Lead to Debilitative Emotions Fallacy of Catastrophic Expectations- A communicator believes if something bad can happen, it will Causes ruminations of thoughts and feelings

How to Minimize Debilitative Emotions Monitor your emotional reactions Note activating/triggering events Specific people Specific events Dispute irrational events Why they are irrational events Why your have them

References Adler, R.B., Rosenfeld, L.B., & Proctor, R.F. (2004). Interplay: The Process of Interpersonal Communication (9th ed.). New York: Oxford University Press. DeAngelis, T. (1992). Illness linked with repressive style of coping. APA Monitor, pp. 14-15. Krause, E.D., Mendelson, T. & Lynch, T.R. (2003). Childhood emotional invalidation and adult psychological distress: The mediating role of emotional inhibition. Child Abuse and Neglect, 27(2), p 199-214. Mayne, T.J. (1999). Negative affect and health: The importance of being earnest. Cognition and Emotion, 13(5), pp. 201-236.

Emotions are reactions that human beings experience in response to events or situations. The type of emotion a person experiences is determined by the circumstance that triggers the emotion. For instance, a person experiences joy when they receive good news. A person experiences fear when they are threatened.

Emotions have a strong influence on our daily lives. We make decisions based on whether we are happy, angry, sad, bored, or frustrated. We choose activities and hobbies based on the emotions they incite. Understanding emotions can help us navigate life with greater ease and stability.

In their book "Discovering Psychology," authors Don Hockenbury and Sandra E. Hockenbury suggest that an emotion is a complex psychological state that involves three distinct components: a subjective experience, a physiological response, and a behavioral or expressive response.

In addition to trying to define what emotions are, researchers have also tried to identify and classify the different types of emotions. The descriptions and insights have changed over time.

• In 1972, psychologist Paul Ekman suggested that there are six basic emotions that are universal throughout human cultures: fear, disgust, anger, surprise, happiness, and sadness.
• In the 1980s, Robert Plutchik introduced another emotion classification system known as the "wheel of emotions." This model demonstrated how different emotions can be combined or mixed together, much the way an artist mixes primary colors to create other colors.
• In 1999, Ekman expanded his list to include a number of other basic emotions, including embarrassment, excitement, contempt, shame, pride, satisfaction, and amusement.

Plutchik proposed eight primary emotional dimensions: happiness vs. sadness, anger vs. fear, trust vs. disgust, and surprise vs. anticipation. These emotions can then be combined to create others (such as happiness + anticipation = excitement).

In order to better understand what emotions are, let's focus on their three key elements, known as the subjective experience, the physiological response, and the behavioral response.

While experts believe that there are a number of basic universal emotions that are experienced by people all over the world regardless of background or culture, researchers also believe that experiencing emotion can be highly subjective. Consider anger, for example. Is all anger the same? Your own experience might range from mild annoyance to blinding rage.

While we have broad labels for emotions such as "angry," "sad," or "happy," your own experience of these emotions may be much more multi-dimensional, hence subjective.

We also don't always experience pure forms of each emotion. Mixed emotions over different events or situations in our lives are common. When faced with starting a new job, you might feel both excited and nervous. Getting married or having a child might be marked by a wide variety of emotions ranging from joy to anxiety. These emotions might occur simultaneously, or you might feel them one after another.

If you've ever felt your stomach lurch from anxiety or your heart palpate with fear, then you realize that emotions also cause strong physiological reactions.

Many of the physiological responses you experience during an emotion, such as sweaty palms or a racing heartbeat, are regulated by the sympathetic nervous system, a branch of the autonomic nervous system.

The autonomic nervous system controls involuntary body responses, such as blood flow and digestion. The sympathetic nervous system is charged with controlling the body's fight-or-flight reactions. When facing a threat, these responses automatically prepare your body to flee from danger or face the threat head-on.

While early studies of the physiology of emotion tended to focus on these autonomic responses, more recent research has targeted the brain's role in emotions. Brain scans have shown that the amygdala, part of the limbic system, plays an important role in emotion and fear in particular.

The amygdala itself is a tiny, almond-shaped structure that has been linked to motivational states such as hunger and thirst as well as memory and emotion. Researchers have used brain imaging to show that when people are shown threatening images, the amygdala becomes activated. Damage to the amygdala has also been shown to impair the fear response.

The final component is perhaps one that you are most familiar with—the actual expression of emotion. We spend a significant amount of time interpreting the emotional expressions of the people around us. Our ability to accurately understand these expressions is tied to what psychologists call emotional intelligence, and these expressions play a major part in our overall body language.

Research suggests that many expressions are universal, such as a smile to indicate happiness or a frown to indicate sadness.

Sociocultural norms also play a role in how we express and interpret emotions. In Japan, for example, people tend to mask displays of fear or disgust when an authority figure is present. People in the United States are more likely to express negative emotions both alone and in the presence of others, while people in Japan are more likely to do so while alone.

Charles Darwin proposed the evolutionary theory of emotion, which suggests that emotions are adaptive to our environment and improve our chances of survival. For example, emotions like love are adaptive because they promote mating and reproduction. Emotions like fear keep us safe from predators.

The James-Lange theory maintains that our physical responses are responsible for emotion. If someone sneaks up on you and shouts, for instance, your heart rate increases. Your heart rate increase is what causes you to feel fear.

The facial-feedback theory elaborates on the James-Lange theory. It suggests that physical activity influences emotion—for instance, if you force a smile, you will feel happier than you would if you didn't smile at all.

The Cannon-Bard theory refutes the James-Lange theory, asserting that people experience emotional and physical responses at the same time.

The Schachter-Singer theory is a cognitive theory of emotion that suggests our thoughts are actually responsible for emotions. Similar to this theory is the cognitive appraisal theory. It posits that someone must first think before experiencing an emotion. For instance, your brain judges a situation as threatening, and as a result, you experience fear.

There are various theories as to how many types of emotions humans experience. As mentioned, psychologist Paul Ekman established the following six universal emotions:

• Happiness: Many people strive for happiness, as it is a pleasant emotion accompanied by a sense of well-being and satisfaction. Happiness is often expressed by smiling or speaking in an upbeat tone of voice.
• Sadness: All of us experience sadness now and then. Someone might express sadness by crying, being quiet, and/or withdrawing from others. Types of sadness include grief, hopelessness, and disappointment.
• Fear: Fear can increase heart rate, cause racing thoughts, or trigger the fight-or-flight response. It can be a reaction to actual or perceived threats. Some people enjoy the adrenaline rush that accompanies fear in the form of watching scary movies, riding roller coasters, or skydiving.
• Disgust: Disgust can be triggered by a physical experience, such as seeing or smelling rotting food, blood, or poor hygiene. Moral disgust may occur when someone sees another person doing something they find immoral or distasteful.
• Anger: Anger can be expressed with facial expressions like frowning, yelling, or violent behavior. Anger can motivate you to make changes in your life, but you need to find a healthy outlet to express anger so it doesn't cause harm to yourself or others.
• Surprise: Surprise can be pleasant or unpleasant. You might open your mouth or gasp when you're surprised. Surprise, like fear, can trigger the fight-or-flight response.
  

In everyday language, people often use the terms emotions, feelings, and moods interchangeably, but these terms actually mean different things. An emotion is normally quite short-lived, but intense. Emotions are also likely to have a definite and identifiable cause. For example, after disagreeing with a friend over politics, you might experience anger.

Emotions are reactions to stimuli, but feelings are what we experience as a result of emotions. Feelings are influenced by our perception of the situation, which is why the same emotion can trigger different feelings among people experiencing it.

Take the example of disagreeing with your friend. You might both walk away from the conversation having experienced the emotion of anger.

Your anger might feel like frustration because you feel that your friend never listens to you when you speak. Your friend's anger, on the other hand, might feel like jealousy because they feel you know much more about the topic than they do. Both of you have the same emotion, but your feelings are different based on your separate interpretations.

A mood can be described as a temporary emotional state. Sometimes moods are caused by clear reasons—you might feel everything is going your way this week, so you're in a happy mood. But in many cases, it can be difficult to identify the specific cause of a mood. For example, you might find yourself feeling gloomy for several days without any clear, identifiable reason.

If you've been struggling with low mood or difficult emotions, talk to a doctor or a mental health professional about your concerns. They can offer support, guidance, and solutions that can help you get back to feeling your best. You can see our National Helpline Database to explore different resources that might help.

Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast shares how you can lean into uncomfortable emotions.

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Frequently Asked Questions

• What are the primary emotions?

  Primary emotions are the emotions that humans experience universally. There are different theories as to what these specific emotions are, but they often include happiness, sadness, fear, disgust, anger, and surprise.

• What are negative emotions?

  All emotions can be positive or negative, but the emotions people usually call "negative" are the ones that can be unpleasant to experience and can cause disruption to daily life. Negative emotions include envy, anger, sadness, and fear.

• What are some ways emotions affect your health?

  Research has shown that chronic fear can lead to anxiety, which is linked with inflammation and lowered immunity. Happiness is linked with a longer lifespan, whereas chronic sadness is linked with poorer physical health.

  Anger is linked with illnesses like heart disease and behaviors like smoking. It's healthy to experience all kinds of emotions, but to develop productive ways of expressing them so they don't take a negative toll on your health.

• What are secondary emotions?

  Secondary emotions stem from—and are variations of—primary emotions. Sometimes, we have secondary emotions in response to our primary emotions (i.e., "I'm frustrated that I'm so sad"). Secondary emotions may include frustration, pride, envy, and jealousy.

Most of us experience a wide variety of emotions. The feelings that stem from these emotions can feel overwhelming at times, but a helpful first step can simply be to label the emotion. Understand that it's OK to experience any type of emotion—even emotions that can be difficult to cope with like sadness or anger.

If you are having trouble coping with your emotions or feelings, consider talking to a mental healthcare professional who can help you address your concerns.