FEBRUARY 2022

EMOTIONS MAP

The Basic Six

There are six basic emotions that are universal and cross-cultural. Every human in the world is wired to
feel these emotions.

Amused Shocked
Delighted Stunned
Excited Startled

Enthralled Amazed Confused

Rapturous Satisfied Awestruck Perplexed
Elated Proud Astounded Incredulous

Enraged Resentful JOY SURPRISE Contempt Revolted

Mad Jealous Videos
Hatred Repulsed
Furious Envious

Frustrated
Guilty Disapproving
Humiliated Annoyed
Exasperated ANGER EMOTIONS DISGUST Regretful Appalled

Animated Gifs Images/Photos

Embarrassed FEAR SADNESS Lonely

Mortified Excluded

Scared Disappointed Grief

Frightened Dismayed Despair
Terrified Anguish
Displeased
Horrified

Emotions
Are rapidly activated and short-lived
Have specific physiological responses
Have universal facial expressions
Create an urge that motivates you to take action
 THEPSYCHCOLLECTIVE.COM EMOTIONS MAP
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Understanding Emotions
Emotions are internal feeling states that are typically activated by an appraisal of something occurring in our
environment (either internal or external environment). They are fleeting, lasting seconds to minutes, unless we
perpetuate them with ongoing thoughts.
The basic six emotions have four distinct attributes:
1. Emotions have specific physiological responses and can be felt in certain parts of the body.
2.Emotions have social-expressive features which are universal so that facial expressions and body
language can be understood across cultures.
3.Emotions are instrumental to us enacting changes, they are powerful motivators of action.
4.They are subjective internal experiences.
Therefore, to understand your emotions, we want you to LEAN in to them:
L ocation: Where do you feel it in your body?
E xpression: What are you showing others in your face and body language?
A ction urge: What is the emotion urging you to do?
N ame: Which label fits this emotion the best?
Responding to Emotions
Since emotions are hard-wried and result mostly from your appraisal, the focus in not to change the emotion.
You can change the thought that generates the emotion, or you can change the behaviour you engage in as a
result of the emotion (hence the rationale for Cognitive Behavioural Therapy), but the aim is not to get rid of the
emotion, rather it is to learn how to RESPOND to it skilfully so you can tolerate difficult emotions more
effectively.
Once you have learnt to LEAN in to your emotions, you then need to RESPOND to them skilfully. This second
acronym developed by The Psych Collective aims to help you figure out what to do about your emotions so that
you don't feel overwhelmed and helpless.
R egulate: Be willingly skilful
E xpress: “I feel _________”
S nap judgement: Identify the thought that triggered the emotion (from Distress Cycle)
P articipate skilfully: Use skills to reduce the intensity
O pposite action: Do the opposite of your action urge (if the urge is regrettable)
N urture and validate: Self-soothe and acknowledge how it affected you
Discharge the emotion: Let it out by talking, vigorous exercising, shaking, writing, shouting into a pillow,
throwing a ball
Making space for your emotions and learning to tolerate the feelings (even the intense ones) will give you more
confidence in your ability to handle it. Your emotions are good for you. Trust us. Would we lie to you?

thePsychcollective.com
Developed by Jessica O’Garr and Dr Al Griskaitis