Do you Know your Emotions? – Emotional Awareness

We have a plethora of emotions, positive, negative, as well as neutral. In reality, none of these emotions are without reason, though we may often try to avoid them. The idea is to expand our emotional vocabulary and be able to name the exact emotion that we experience. Often there are clusters of emotion that may seem identical, but there are subtle differences and finer nuances that exist between them, depending upon the intensity that we feel it with.

The first step to managing one’s emotions is knowing and understanding what emotions we have. This will help us arrive at our unique emotional signature*1.

The Five Universal Emotions

Much of happiness research talks about five Universal Emotions: emotions that all humans, no matter where or how we were raised, have in common*2.

1.     🧠  Fear: The Protector 

Our fear of danger lets us anticipate threats to our safety.

Fear is often seen as the villain in our emotional landscape. It makes us feel anxious, nervous, or downright paralyzed at times. But here’s the thing—fear is actually your brain’s way of keeping you safe. It’s that instinctive reaction to danger that helps us avoid harm. Think about the last time you stepped into a situation that felt risky (maybe public speaking, or crossing a busy street). That surge of fear? It was your body telling you, “Pay attention. Be careful.”

How it helps: Fear sharpens our awareness, heightens our senses, and primes us to act quickly. Without it, we’d likely take far more risks than are safe. It’s a natural and healthy response to danger.

How it affects us: On the flip side, chronic fear or anxiety can be exhausting and might stop us from pursuing things we want in life. When fear becomes overwhelming, it can lead to issues like stress or phobias. The trick is learning to acknowledge fear without letting it control us.

2.     💢 Anger: The Energizer 

We get angry when something blocks us or when we think we're being treated unfairly.

Anger often gets a bad reputation—people assume it’s all about blowing up or holding grudges. But anger, like fear, can serve an important purpose. It’s often a response to injustice, frustration, or feeling unheard. Anger says, “Hey, something isn’t right here, and I need to do something about it.”

How it helps: Anger can be an incredible motivator. It pushes us to take action, whether it’s standing up for ourselves, advocating for others, or changing a situation that’s unfair. It also helps us set boundaries, making it easier to know when to say no.

How it affects us: While anger can be productive, it can also harm relationships if we don’t manage it. Uncontrolled anger leads to impulsive decisions, poor communication, and even physical health problems. The key is learning how to express anger constructively without letting it escalate.

3.     🤢 Disgust: The Deflector

Feeling disgusted by what is toxic helps us to avoid being poisoned, physically or socially.

Disgust is one of those emotions that’s easy to brush off or feel guilty about. After all, who wants to admit they’re disgusted by something? But disgust is a vital emotion when it comes to survival. It’s your brain’s way of signalling, “This is bad for you,” whether it’s spoiled food, harmful substances, or even toxic people”.

How it helps: Disgust helps us avoid contamination or harm. It encourages us to distance ourselves from things that could physically or morally damage us. It’s an emotion that literally protects us from negative experiences or environments.

How it affects us: Disgust can sometimes go too far. It can lead to judgment or isolation if we let it colour our views on people or cultures that seem unfamiliar. When it’s not grounded in reason, disgust can lead to prejudice or even irrational fears. But when it’s rational, it’s a valuable emotional tool.

4.     😢 Sadness: The Healer

Sadness is a response to loss, and feeling sad allows us to take a timeout and show others that we need support.

Sadness is one of the harder emotions to face. We tend to shy away from it, and often, it’s seen as something to "get over" quickly. But sadness has a powerful role in our emotional toolkit. It helps us process loss, disappointment, and the reality that things don’t always go as planned.

How it helps: Sadness signals a need for self-care and reflection. It allows us to grieve, reflect, and grow stronger. Sometimes, being sad helps us learn what’s truly important to us, giving us the opportunity to heal and move forward with a renewed perspective.

How it affects us: Sadness can linger longer than we’d like, but it’s important not to suppress it. While feeling sad can make us feel isolated or tired, it also helps us build resilience and empathy. Processing sadness is a crucial step in emotional well-being—it teaches us how to navigate future challenges with grace.

5.     😄 Enjoyment: The Reward 

Enjoyment describes the many good feelings that arise from experiences both novel and familiar.

Now, let’s talk about the fun one—enjoyment! This is the emotion we all crave. Whether it's a deep belly laugh with friends or the satisfaction of achieving a goal, enjoyment is the emotion that fills our lives with meaning and connection. Often, it is the starting point for all the positive desirable emotions, be it happiness, joy, fulfilment, and so on!

How it helps: Enjoyment is a reward. It reinforces behaviours that are good for us—whether it's spending time with loved ones, working on something we’re passionate about, or taking care of ourselves physically and mentally. Enjoyment motivates us to keep pursuing things that bring us joy and fulfilment.

How it affects us: The effects of enjoyment are pretty positive. It boosts mood, lowers stress, and strengthens relationships. The challenge is not overindulging in instant gratification at the cost of long-term happiness. Balance is key, but without enjoyment, life would feel pretty bleak.

In a Nutshell…

Emotions, whether they feel good or bad, serve a critical role in helping us navigate the world. They protect us, motivate us, guide our decisions, and help us connect with others. Instead of running from fear, anger, disgust, sadness, or even enjoyment, we can learn to embrace them as part of our human experience. After all, they’re what make us feel ALIVE !

So next time you’re feeling any of these emotions, take a moment to reflect on what they’re trying to tell you. You might just find that they’re working for you, not against you.

So, what emotion are YOU feeling right now?

Sources:

*1 Happiitude Certification

*2 https://atlasofemotions.org/#continents/fear