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This article was co-written by Chloe Carmichael, PhD. Dr. Chloe Carmichael is a licensed clinical psychologist who runs a private practice in New York City that focuses on relationship issues, stress management, and career coaching. She received her PhD in Clinical Psychology from Long Island University and is the author of the Amazon bestseller, Dr. Chloe’s 10 Commandments of Dating.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 20,819 times.
Emotions are always with us. You will feel happy when laughing with your best friend or scared when meeting a fierce dog. However, emotions are not only subjective experiences, but also include a lot of other things. You can also learn to better understand your emotions. In recent years, scientists have helped us understand more about the nature of emotions – about the emergence of different emotions, how emotions drive our behavior, and how emotions affect us. different to the human body as well as the mind. Understanding your emotions is a great effort to increase your control over your emotions and actions.
Steps
Learn the nature of emotions
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Understand the source of emotions. Emotions are default responses formed through evolution that allow you to direct your life in a way that was often adapted in the past and perhaps still exists today. [1] X Research Source
- For example, the emotion of fear evolves over time. When our ancestors – who experienced fear – saw the precipice, they were cautious when approaching the cliff. Because they were more cautious, those who experienced fear were more likely to survive than those who did not. Those who fear fear have lived longer to perpetuate their race and produce children who inherit the feeling of fear.
- Evolution happens with negative emotions like fear and positive emotions like happiness. Negative emotions prevent people from taking dangerous or costly actions. On the other hand, positive emotions encourage people to do beneficial things. [2] X Research Source
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Learn basic emotions. Most psychologists agree that humans possess a set of “basic emotions,” including: anger, disgust, fear, happiness, sadness, and surprise.
- The researchers gradually added contempt, pride, shame, love, and anxiety to the list of emotions. Perhaps there are still some other underlying emotions, but their popularity or culture-specific dependence is still up for debate. [3] X Research Sources
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Learn the role of emotions. Emotions are an important part of our survival, our ability to thrive, and our ability to make the right decisions. All emotions – even negative ones – help us take control of our own lives.
- For example, imagine waking up in the morning and not feeling shy or embarrassed or nervous about communicating. In general, you don’t care how you behave in front of others. In this case, you probably won’t have any friends left if you don’t care about how you behave around them. That’s because emotions help us get along with others. [4] X Research Sources
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Recognize the influence of emotions in decision making. Emotions play an important role in our ability to make decisions. Emotions tell us the value or persuasiveness of information, influencing our decisions in some way. Numerous studies have shown that damage to certain parts of the brain involved in emotions often impair decision-making, and in some cases, the ability to engage in ethical behavior. of human. [5] X Research Sources
- One of the most famous cases involved is Phineas Gage (PG). While working, PG got a metal rod stuck through his head, causing damage to a part of the brain involved in emotional processing. Miraculously, PG survived the accident, but he was no longer the same person he used to be. There was a major change in his personality – becoming emotionless or expressing inappropriate emotions, making bad decisions, and making others feel miserable. One of the main reasons for this behavior change was that the metal rod had damaged the part of his brain associated with emotions. [6] X Research Sources[7] X Research Sources
- People with personality disorder belong to the group that has difficulty in society. One of the most common symptoms of a personality disorder is a lack of emotion, also known as the callous trait – insensitivity or lack of empathy or guilt. The lack of these emotions can lead to antisocial and sometimes criminal behavior. From this, we can see that emotions are very important to human moral standards. [8] X Trusted Source Association for Psychpogical Science Go to Source
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Understand that emotions can be mixed. Just as you may experience kidney or eye dysfunction, your emotions may also be disturbed. If you think your emotions are showing signs of disorder, see a psychologist for appropriate treatment. Some common emotional disorders, or mental disorders that affect emotions, include: [9] X Trusted Source Mayo Clinic Go to Source
- Depression, which is associated with feeling sad for long periods of time and losing interest. [10] X Trusted Source Mayo Clinic Go to Source
- Anxiety disorders. Generalized anxiety disorder refers to a state of excessive and prolonged worry about everyday events. [11] X Trusted Source Mayo Clinic Go to Source
- Schizophrenia involves a lack of emotion or an irritable or depressed mood.
- Mania (erratic mood swings) due to bipolar disorder means an abnormal and extreme “boiling” mood over an extended period of time. People with mania will also often feel extremely irritable. [12] X Trusted Source Mayo Clinic Go to Source
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Take notes when emotions come up. When you sense a time when your emotions arise with specific feelings, take notes to delve deeper into them. To learn more about the emotions you experience and what triggers them in your life, it’s a good idea to write down when you felt them and what you think caused them.
- For example, perhaps you felt angry and you recalled this feeling before realizing you had to wait in line for 15 minutes for lunch and that you hated queuing.
- You can use this information to increase or decrease the emotions you want or don’t want in your life. If you know what makes you angry, you can come up with solutions to avoid situations that trigger those emotions. For example, knowing that you hate waiting in line, you will choose to buy 1-2 items at the supermarket so that you can pay at the priority counter.
Identify your emotions
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Learn how each emotion feels. It is easy to see that different emotions bring different feelings. While it is clear that negative emotions are different from positive emotions, each negative emotion feels different. Shame will be different from sadness, and they will be different from fear.
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Learn what it feels like to be angry. Anger occurs when someone does something unfair to you in some way. This emotion acts as a deterrent to them doing the same thing in the future. When there is no anger, others will continue to take advantage of you. [13] X Research Source
- Feelings of anger sometimes form behind the back, right between the shoulder blades, and work their way up along the nape of the neck, around the sides of the jaw and head.
- When you are angry, you may feel hot and confused.
- If you find your back, neck, and jawline feels tight, painful, and heavy, you’re feeling angry inside.
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Learn the feeling of disgust. Disgust is a response to a source of disgust, often making us physically uncomfortable. This emotion is designed to protect us from things that might make us feel uncomfortable. This is also the emotion that occurs when we perceive things with a disgusting connotation – such as behavior that goes against the moral standards. [14] X Trusted Source PubMed Central Go to Source
- The sensation of disgust is usually felt mainly in the abdomen, chest, and head area. You will feel uncomfortable or nauseous and you will just want to cover your nose and move away from the source of disgust. [15] X Research Source
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Understand fear. Fear is a response to danger, such as wild animals, heights, or guns. This is a feeling that helps us to stay away from these dangers at that moment and not to approach them in the future. [16] X Research Source Although fear is an evolved emotional response, the things that frighten us are accumulated through experience.
- Fear is often felt from the upper body. However, with acrophobia, the feeling of fear is often present in the legs.
- When you feel fear, your heart will beat faster and you begin to breathe fast, your palms will sweat and feel hot because part of the nervous system is active. This is the response called fight or flight. [17] X Research Source
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Discover the feeling of happiness. Happiness is a response to things that are usually associated with survival, growth, and passing on to the next generation. Some of the things that make us happy include sex, having children, achieving success with valuable goals, being rewarded and welcomed by others. [18] X Research Sources
- While happiness is perhaps one of the most recognizable or well-known emotions, it is also one of the most difficult to define. Happiness can be a feeling of warmth that spreads throughout the body or it can include contentment, security, or living a happy life. [19] X Trusted Source Proceedings of the National Academy of Sciences Go to Source[20] X Research Source
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Looking back at the feeling of sadness. Sadness is a response to a loss that we care about. This is a very painful emotion, and can help us avoid future loss or appreciate what we have back in the end (like a lover). [21] X Research Source
- Sadness usually begins in the chest and progresses to the neck and eyes, causing us to cry. You’ve probably heard someone say “She choked”. Allowing yourself to cry is a way to release your inner feelings. Paying attention to the physical sensations in these areas and allowing the energy to flow will help us express our grief after loss and empathize with the pain of others. [22] X Trusted Source Proceedings of the National Academy of Sciences Go to source[23] X Research source
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Feel the surprise. Surprise is a reaction that occurs to something unexpected but is not a danger. This is an interesting emotion because it is neutral when compared to other emotions that tend to be either positive or negative. Surprise has the effect of diverting attention to novelty. [24] X Trusted Source PubMed Central Go to source
- The sensation of surprise is felt mainly in the head and chest. It’s a reaction to something unexpected and leaves you a bit stunned. [25] X Trusted Source Proceedings of the National Academy of Sciences Go to source
Advice
- The emotional experience is short-lived, but the mood can be long-lasting. For example, if you find yourself feeling scared, remember that the feeling will pass quickly.
- Remember, even negative emotions are a normal human response and in many cases, emotions can be quite helpful to you.
Warning
- If you are experiencing severe and/or persistent psychological pain, or you notice a major change in your mood, see a mental health professional.
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This article was co-written by Chloe Carmichael, PhD. Dr. Chloe Carmichael is a licensed clinical psychologist who runs a private practice in New York City that focuses on relationship issues, stress management, and career coaching. She received her PhD in Clinical Psychology from Long Island University and is the author of the Amazon bestseller, Dr. Chloe’s 10 Commandments of Dating.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 20,819 times.
Emotions are always with us. You will feel happy when laughing with your best friend or scared when meeting a fierce dog. However, emotions are not only subjective experiences, but also include a lot of other things. You can also learn to better understand your emotions. In recent years, scientists have helped us understand more about the nature of emotions – about the emergence of different emotions, how emotions drive our behavior, and how emotions affect us. different to the human body as well as the mind. Understanding your emotions is a great effort to increase your control over your emotions and actions.
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