Life is a rollercoaster of human emotions. We get happy, we get sad, we get startled by the spiders. Yet, to have a peaceful mind, it’s crucial not only to feel emotions but also to understand them.
Being able to answer “What emotion am I feeling, and why?” is the first step to self-discovery, which, by itself, must be an exciting journey. But it’s not just about the thrill.
Knowing how human emotions work is your ticket to handling life’s challenges with more care for yourself. Knowing your EQ code and how to improve it will definitely help you.
So, let’s explore where human emotions come from, how they work, and how you can ride your emotional waves in a better, more self-loving way.
What are human emotions?
Emotions are our mental reactions to the events and experiences we face, which trigger physiological and behavioral changes. This definition is based on the APA Dictionary of Psychology, which breaks down human emotions into three parts:
- Experiential
- Physiological
- Behavioral
Let’s take a closer look at each of them.
The experiential element
It includes the kind of emotion we’re feeling, how intense it is, and how much attention we give it.
Because even though all people have similar basic human emotions (we’ll dive into those later), the same thing can trigger different reactions in each of us.
To give you a clearer picture, let’s say you’re in the park with your friend, and suddenly, “Someone Like You” by Adele starts playing on someone’s phone nearby. This song might remind you of dancing at a party with your first love, making you feel nostalgic and happy.
On the other hand, your friend might associate it with a recent breakup and get sad.
The experiential element of emotions comes to us unconsciously. But even though you can’t control it, you must learn to identify this element correctly to meet your emotional needs.
Make a habit of asking yourself now and then, “What kind of human emotion am I feeling?”
The physiological element
The physiological element in human emotions is the way our body responds to emotional stimuli. It can vary based on personal experiences and the context of the emotional experience. But the most common examples include changes in:
- Heart rate. It goes up when you’re happy and can rise quickly when you’re angry or frightened.
- Facial expression. We smile for joy, cry when upset, our faces flush when we’re angry, our eyes widen when we’re surprised, we wrinkle our noses for disgust, and so on.
- Breathing patterns. Sadness is linked to sighs, anger, and fear—to quick and shallow breaths and surprise—to a sudden gasp.
- Muscle tension. When we’re happy, we’re generally relaxed. Anger increases tension in the jaw, shoulders, and fists. Disgust tightens facial muscles and the stomach area.
Now, we have two elements of human emotions—one is unconscious, and the other is involuntary. So, can we control our emotions, or do they control us? Actually, the behavioral part holds the answer.
The behavioral element
The behavioral element is how we express our emotions. Sometimes, it’s closely interconnected with the physiological element. For instance, certain facial expressions, like smiling, can be part of both. This is because human emotions are complex reactions, meaning that changes in our feelings, bodies, and actions don’t happen in isolation; they are linked.
The physiological part of facial expressions involves muscle contractions in the face. However, when we smile, it’s not just because our facial muscles are involuntarily activated; we can also smile because we want to.
This behavioral element of emotions can manifest itself through:
- Body language: posture, gestures, movements
- Verbal expression: choice of words, tone of voice, voice volume
- Coping strategies: seeking support, mindfulness techniques, physical exercises, etc.
This behavioral element in human emotions is influenced by an individual’s cultural background.
For example, a cross-cultural study by Lu and Gilmour suggests that Americans consider happiness as “being upbeat” and energetically positive.
Meanwhile, the Chinese understanding leans towards a more solemn and reserved expression.
Involving visible actions and expressions, the behavioral element allows us to communicate our emotions and understand what others are feeling. That’s a key aspect of social interactions and interpersonal relationships.
But the most important thing is that the behavioral element contains a lot of deliberate aspects. We can choose strategies for different situations and change them as needed.
Basic and complex human emotions: What am I feeling?
Which emotion are you feeling? Is it anger or envy? Guilt or just sadness? Human emotions are commonly categorized into two main groups: basic and complex.
To help you better recognize emotions in yourself and others, let’s look into each of these categories.
Basic emotions
Basic emotions are fast, universal, and ingrained in our nature. They originated as responses to challenges faced by our ancestors. That’s why basic emotions are sometimes referred to as “primary.”
The classic theory identifies six basic emotions: happiness, sadness, anger, fear, disgust, and surprise. They were identified by Paul Ekman, an American psychologist, at the end of the 20th century.
Initially, Ekman included contempt as the seventh basic emotion but later dropped it because it wasn’t as clear and universally recognized as the other six.
However, Ekman’s theory is not the only one in the field of emotional psychology. Some recent studies suggest that there are only four basic human emotions.
These researchers insist that fear and surprise, as well as anger and disgust, are so similar that they should be combined.
While there are numerous theories about human emotions, we’ll stick with Ekman’s for now, as it’s the most widely recognized concept.
The classic Ekman’s list is commonly found in different articles on the topic and emotion quizzes. So, let’s take a closer look at each of the basic emotions.
Happiness
Happiness encompasses various mental states like contentment, joy, satisfaction, optimism, and pleasure. In Ekman’s theory, it stands out as the only emotion considered positive.
But beyond making us feel good, what’s the purpose of happiness as a basic human emotion? Primarily, it fuels our motivation. It guides us in identifying activities that bring joy and fulfillment, encouraging us to pursue them.
Numerous studies explore the causes of happiness, considering factors like genes, life circumstances, money habits, and experiences. However, the key takeaway is that happiness is a subjective emotion. What brings happiness to one person might not work for someone else.
Sadness
What type of feeling are you experiencing when you’re sad? For most people, the list includes loss, sorrow, melancholy, despair, and disappointment. Even though sadness is often seen as a negative emotion, it’s actually a healthy and adaptive response to unmet expectations. It’s a signal that communicates to others that we might need support.
Feeling upset when things don’t go as planned is entirely normal, whether it’s about something tangible, like a salary increase, or intangible, like not receiving mutual feelings from someone we love.
Anger
Anger is characterized by irritability, frustration, resentment, aggression, and annoyance. It surfaces when we sense threats, provocations, or injustices, triggering our natural instinct to protect ourselves.
While anger is a normal and common human emotion, it’s essential to express it in healthy ways.
Fear
Fear is closely associated with feelings of apprehension, nervousness, dread, and insecurity.
These emotions often arise in response to the perceived threat, which can be either real, like being chased by a lion, or imagined, such as the fear of flying.
When we take all human emotions, fear is probably the one that has contributed to our survival the most. Thanks to fear, our ancestors ran away from wild animals and avoided dangerous situations like jumping from high, sharp rocks.
Disgust
Disgust manifests in aversion, repulsion, revulsion, contempt, and loathing. The primary role of disgust as a basic human emotion is to steer us away from potentially unpleasant situations.
Surprise
Surprise is related to mental states like astonishment, bewilderment, curiosity, and uncertainty. It typically occurs in response to something new or unexpected. The main goal of this primary emotion is to draw our attention to what’s happening around us so we can determine whether it’s dangerous or not.
In essence, the emotion of surprise helps us quickly shift our focus, evaluate the situation, and respond effectively to new information.
Complex emotions
Complex emotions, as defined by the APA Dictionary of Psychology, are blends of two or more basic emotions. Unlike automatic basic emotions, they involve higher cognitive processes and rely heavily on individual interpretations of events.
Given the intricate nature of this category of human emotions, there is no exhaustive list or clear-cut definitions. Much depends on the specific context an individual experiences. But here are a few simplified examples:
- Envy: Desiring something possessed by someone else, often accompanied by emotions of anger and sadness.
- Hate: Intense dislike of something or someone, typically combining basic emotions like anger, fear, and disgust.
- Guilt: Regretting actions, words, or behavior, often comprising sadness, fear, and anger.
- Embarrassment: Experiencing a violation of social norms, expectations, or personal standards, typically mixing sadness and fear.
How to build healthier relationships with your human emotions?
A quick disclaimer: I don’t encourage you to suppress your emotions in any way. My goal is to provide you with some helpful tips on how to live a harmonious, healthy life, enjoying and making use of them.
Enhance your emotional intelligence
Emotional intelligence is our ability to comprehend and manage our own emotions while also understanding and empathizing with the feelings of others. It helps us effectively build positive relationships, communicate, and resolve conflict.
Earlier in this article, we explored the behavioral element of human emotions, mentioning that it’s the way we express our feelings. This element is closely intertwined with emotional intelligence.
When we can effectively express and control our emotions through our behavior, as well as understand the emotions of others, it strengthens our social connections.
Learn healthy approaches
Healthy strategies help us deal with our emotions in a self-caring manner. Examples include:
- Regular physical exercise
- Embracing a healthy lifestyle, including proper nutrition, sufficient sleep, and limiting alcohol intake
- Engaging in activities that make you happy
Conclusion
Emotions are a natural part of our experience as human beings. They help us understand what we need, and build relationships with others. While we may not always control our emotions, we retain the power to choose our responses to them.
