Start over Start over Start over Start over Start over Welcome to the Atlas of Emotions SUPPORTED BY THE DALAI LAMA LEARN MORE The Atlas is an interactive tool that builds your vocabulary of emotions and illuminates your emotional world. Begin About the Atlas The Dalai Lama imagined "a map of our emotions to develop a calm mind." He asked his longtime friend and renowned emotion scientist Dr. Paul Ekman to realize his idea. Ekman took on the creation of the Atlas alongside his daughter, Eve Ekman, a second-generation emotion researcher and teacher. The Dalai Lama requested the Atlas represent the science of Emotions from what researchers have learned from the psychological study of emotion. Back English The Timeline restart Our emotions unfold on a timeline. The timeline begins with a trigger that initiates an emotional experience and ultimately results in a response. Try choosing different emotions from the list below the timeline. Notice how the same trigger can lead to a different response, depending on the emotion we feel. HOW DOES THIS HAPPEN? Emotional Episode Timeline PRE-CONDITION This describes the context or situations which may influence the way we enter the emotion. For example our pre-condition could be physiological: being hungry, tired or emotional: having had a very enjoyable or stressful day or coming out of a prior emotional episode. EVENT This describes a person, place, situation, image, thought, memory, smell, sound, taste or idea that we encounter from the outside world or from our own mind. We are constantly, automatically appraising, or assessing our inner and outer world. For example, when we hear a new song, we are instantly overlaying our knowledge of instruments and categories of music as we listen without even thinking, this is automatic appraisal. TRIGGER This describes the combination of the automatic appraisal matching to some universal/hardwired or acquired script in our database. PERCEPTION DATABASE This describes our universal/hardwired responses and our individually acquired emotional memories. For example, if the event is a smell and in the database is the stored memory of the shampoo our mother used in our childhood, and we are triggered to experience an emotion of warm nostalgia of a happy childhood. When the appraised event resembles something in our database, it may be a highly accurate or could create a distorted perception of the trigger. For example if we had an intimidating experience with a police officer when we were young and we are pulled over as an adult we could misperceive the situation with a distorted sense of fear. PHYSICAL CHANGES This describes the autonomic changes in our body which occur as our emotion arises. We can experience these changes as sensations in our body, feeling heat in our face, tightness in our jaw or shoulders, etc. STATE This describes the emotion itself, inclusive of physical and psychological changes. PSYCHOLOGICAL CHANGES This describes the qualitative experience of the emotion, how sadness feels sad, or anger feels angry. ACTION This describes our emotional responses. This could be an external behavior such as yelling in anger, or could be internal, such as suppressing anger. Each emotion in the atlas shows a range of immediate actions, as well as intrinsic or intention actions. The action can be either constructive or destructive. Leading to further collaboration with others or to difficulty in collaborating. POST-CONDITION This describes the result or impact of our emotional actions. This could be external: if we have yelled at someone they may then yell back; or internal: if we have suppressed we could be feeling some ongoing irritation. The post condition could lead to our next episode of emotion, if someone is yelling back at us we are triggered once again to either anger, fear or sadness/ regret for our actions. Our post condition is an opportunity for us to build emotional awareness through reflection on our emotion, to understand the trigger, identify the felt experience and consider its impact it has had. SELECTIVE FILTER PERIOD The Selective Filtering Period is initiated with the onset of actions and signals — perception is narrowed and distorted, filtering and interpreting information relevant to and consistent with the prevailing emotion. For example, when fear is aroused, there is a heightened sensitivity to real and imagined threats. Learned display rules (to regulate signals) and learned feeling rules (to modify, amplify or suppress subjective feelings) arise. We don’t know how quickly these occur. Do they occur before signals and actions, or immediately during the onset of signals and actions? Impulses are translated into actions and signals. The gap between Step 2 (impulses) and Step 4 (actions/signals) is variable, depending on the individual characteristics of each person and the person’s emotional profile, the intensity of the appraised trigger, and the momentary psychological state of the individual when the trigger is appraised (how much sleep the person had last night; what, if any, emotion the person last experienced or is currently experiencing, etc.). Back Our Experience Learn More The Scientific Basis for This Work The Atlas of Emotions is based on a consensus among scientists as determined by a survey (in the choice of the five emotion continents and the relationship of emotions to moods, personality and psychopathology), the work of a few scientists who have focused on the naming of states within emotions, dictionary definitions, theory and best guesses about the actions for each state and whether they are constructive, destructive or ambiguous. For more information, see “What Scientists Who Study Emotion Agree About,” by Paul Ekman (Perspectives on Psychological Science, 2015). The survey was emailed in mid-June of 2014 to 248 scientists who had frequently published quantitative research on emotion. 88% There are universal emotions 80% There are universal facial signals to emotion 91% Anger is a universal emotion 90% Fear is a universal emotion 86% Disgust is a universal emotion 80% Sadness is a universal emotion 76% Happiness is a universal emotion 66% There are universal triggers to emotion 51% There is universal physiology of emotion 49% There are biologically discrete, separate emotions 11% Emotions are constructed by social factors 3% Emotions are both biologically separate and socially constructed The existence of “compelling evidence for universals in any aspect of emotion” was endorsed by 88% of the respondents. The evidence supporting universal signals (face or voice) was endorsed by 80%. There was less agreement about whether there is compelling evidence for universals in the events that trigger an emotion (66%), physiology (51%), or appraisal mechanisms (44%). Thus, Darwin’s claim in 1872 and the more recent work of Ekman and Friesen (1969) and Izard (1971) regarding the universality of some facial expressions were supported. In response to the question “Which of the following best captures your orientation toward emotion in your research?,” 49% chose “Discrete emotions (anger, fear, etc.) combining both biological and social influences,” 11% chose “Emotions as constructed, either socially or psychologically, to fit current conditions,” and 30% indicated they used both approaches. The respondents were asked whether the evidence for each emotion was compelling. There was high agreement about five emotions (all of which were described by both Darwin and Wundt): anger (91%), fear (90%), disgust (86%), sadness (80%) and happiness (76%). Shame, surprise and embarrassment were listed by 40% to 50%. Other emotions, currently under study by various investigators, drew substantially less support: guilt (37%), contempt (34%), love (32%), awe (31%), pain (28%), envy (28%), compassion (20%), pride (9%) and gratitude (6%). Partially Charted Emotions Half or less than half of emotion scientists believe there is convincing evidence that each of the following is an emotion. LOVE A strong attachment to another person, typically parent toward child and child toward parent, but also between those romantically committed. Within loving relationships, anger, fear, sadness, disgust and enjoyment can all be experienced. SURPRISE The briefest emotion, surprise is triggered by the sudden occurrence of an unexpected event. It is often a way station that leads, after more appraisal, to any of the other emotions. JEALOUSY An emotional storyline involving three people: the desired person, the person afraid of losing the commitment of the desired person, and the rival. During jealousy, anger, fear, disgust, sadness or surprise may be felt by any of the three people. ENVY Although often misused as a synonym for jealousy, envy involves resenting and wanting what another person possesses. When a person feels envy, anger, contempt or sadness may also be felt. HATE Enduring anger focused on a particular person or group of persons. Over time hatred may generate the personality trait of hostility. EMBARRASSMENT Self-conscious distress or awkwardness. Often activated by praise from another, or by a faux pas. It has no vocal signal, but may cause a blush that is visible only in light-skinned people. SHAME An expectation that others would be disgusted if they knew what the person was thinking of or had done. It motivates a strong wish to prevent others from learning what the person has done or thought. CONTEMPT The last emotion to appear in child development, it is a feeling of moral superiority to the target. Often mixed with enjoyment. GUILT Regret about a past action, which motivates the wish to confess the wrongful action, hoping for forgiveness. Signal and Message The signal of an emotion describes the universal ways that emotion is displayed in the face and/or voice. There can also be other vocal tone changes and body language indicators, but these are not included here because they are often culturally informed and learned as opposed to universal. The message is what the emotion is telling us. All emotions have a message that is a response to the world around us. ANGER Signal In the voice, anger generates a roar if not controlled; when anger is controlled, the voice may have a sharp edge that is very detectable. In the face, the signal includes glaring eyes, lowered brows and narrowed, tightened lips. When people hear or see an angry signal, they are typically hurt just by the perception of the signal, and may retaliate with angry actions. Message The message of anger is “get out of my way.” Anger can carry a message ranging from dissatisfaction to threat. FEAR Signal Common signals are very wide open eyes, horizontally stretched lips and raised, drawn together eyebrows. There may be movement away from the target. Screams may accompany intense fear. Lesser fear signals can include heavy breathing, a head position slightly backwards and away, and horizontally stretched lips accompanied by tightened neck muscles. Message The message of fear is “help me”; it can range from showing low-level concern to conveying panic. DISGUST Signal There are three facial expressions associated with disgust. The first is sticking the tongue out as if the person is getting something out of their mouth. The second is raising the upper lip, but it is relaxed and not tense, which can display gums and teeth depending on the shape of the mouth. The third is wrinkling of the nose and raising of the nostrils. These expressions can occur separately or in unison. Message The message of disgust is “get away from this.” It can show others that the target of disgust is to be kept away from or that the target is unclean, dirty or socially/morally reprehensible. SADNESS Signal The signals of sadness include a frown (lower lip pushed up slightly and lip corners pulled slightly down), the inner corners of the eyebrows drawn up and together in the center of the forehead, raised cheeks and tears. The vocalization of sadness can include sobs and heaving and quavering of the voice. Message The message of sadness is “comfort me.” It encourages, or intends to encourage, empathy from others. ENJOYMENT Signal Enjoyment signals include the Duchenne (authentic) smile, activation of a smile (lip corners pulled obliquely up), and activation of the orbital eye muscles that tighten the lower eyelid and create wrinkling around the outer eye corners (especially with age). Enjoyment also includes vocal signals such as the sound of relief (a sigh or exhalation) and the sound of amusement (laughter or giggling). Message The message of enjoyment is “this feels good.” It encourages engaging in social interaction. Back Our Response Learn More Moods Moods are longer-lasting cousins of an emotion that cause us to feel the related emotion repeatedly without any clear trigger. IRRITABLE Predisposed to becoming angry, easily provoked. APPREHENSIVE Anxious that something bad will happen, on edge. SOUR Generally repulsed. DYSPHORIC (OR FEELING BLUE) An enduring feeling of discouragement or disappointment. ELATED A long-lasting, generalized good feeling. Personality Trait Certain personality traits are related to specific emotions. ANGER A hostile person is often angry and is known to others for the frequency of anger responses to the world. Often anger occurs with any frustration; the threshold for frustration is low. Hostile people may experience regret afterward and apologize for their anger, but nevertheless continue to respond angrily. Sometimes hostile people express their anger in a nasty way, using words to demean and cause psychological pain to others. FEAR A shy or timid person. This personality type is likely to avoid risks and uncomfortable situations. Timid people may perceive the world as full of difficult situations. DISGUST A person who often feels disgusted by others may have an inflated sense of self-worth and a hyper-aversion toward others. Someone who is disgusted or dissatisfied with everything can be unpleasant to be around. SADNESS A somber person who is often feeling low may have clinical depression or may simply have more frequent feelings of sadness. This person may hold the perspective that life is hard and difficult. ENJOYMENT A cheerful person may also be thought of as optimistic. This person sees the world in positive way and can easily be made to laugh and feel enjoyment. Psychopathology Each emotion relates to distinct psychopathologies, which describe persistent behaviors that interfere with one’s ability to function. ANGER A tendency to cause physical or verbal harm in inappropriate contexts. Anger may be out of control, or passive but persistently preoccupying. Intermittent Explosive Disorder Impulsively aggressive and assaultive behaviors out of proportion to triggers. Oppositional Defiance Disorder A pattern of defiant, disobedient and hostile behavior in children or teens toward parents and people in authority, beyond normal age-appropriate misbehavior. Antisocial Personality Disorder Characterized by a pervasive pattern of disregard for the rights of other people that often manifests as hostility and/or aggression. Deceit and manipulation are also central features. Disruptive Mood Dysregulation Disorder Severe recurrent temper outbursts manifested verbally (e.g., verbal rages) and/or behaviorally (e.g., physical aggression toward people or property) that are grossly out of proportion in intensity or duration to the situation or provocation. FEAR Anxiety states involve prolonged fear without knowledge of the source of the threat, and incidents of panic (episodic attacks of severe anxiety). Social Anxiety Disorder A persistent fear of one or more social or performance situations in which the person is exposed to unfamiliar people or to possible scrutiny by others. The individual fears that he or she will act (or show anxiety symptoms) in a way that will be embarrassing and humiliating. Post-Traumatic Stress Disorder (PTSD) A mental health condition that’s triggered by an often overwhelmingly terrifying event — either experiencing it or witnessing it. Symptoms may include flashbacks, nightmares and severe anxiety, as well as uncontrollable thoughts about the event. Avoidant Personality Disorder Characterized by a pervasive pattern of social inhibition, feelings of inadequacy and a hypersensitivity to negative evaluation. People with this disorder are intensely afraid that others will ridicule them, reject them or criticize them. Generalized Anxiety Disorder An anxiety disorder that is characterized by excessive, uncontrollable and often irrational worry and apprehensive expectation about events or activities. Obsessive-Compulsive Disorder (OCD) An anxiety disorder characterized by intrusive thoughts that produce uneasiness, apprehension, fear or worry (obsessions); repetitive behaviors aimed at reducing the associated anxiety (compulsions); or a combination of both obsessions and compulsions. DISGUST The psychopathology of disgust includes feelings that prevent everyday interaction with the world, the self or others. Disgust can be a paralyzing feeling that makes simple interactions (such as eating) extremely painful if not impossible. Disgust and fear are both thought to contribute to various phobias, such as fear of small animals. Anorexia Nervosa A distorted self-image that may be maintained by various cognitive biases that alter how the affected individual evaluates and thinks about their body, food and eating. People with anorexia nervosa often view themselves as disgusting, overweight or “big” even when they are underweight. Body Dysmorphic Disorder A body-image disorder characterized by persistent and intrusive preoccupations with an imagined or slight defect in one’s appearance or a feeling of disgust with one’s appearance. Bulimia A disorder characterized by repeated binging on large quantities of food followed by induced vomiting; both the binging and purging may be accompanied by feelings of self-disgust. Sexual Aversion Disorder Characterized by disgust, fear, revulsion or lack of desire in consensual relationships involving genital contact. SADNESS Depression is a well-known type of psychopathology that is reported to affect over 25% of the population. Depression interferes with daily life and causes pain for both the sufferers and those who care about them. Depression is a common but serious illness. Major Depressive Disorder Also known as clinical depression, major depression or unipolar depression, this is a mental disorder characterized by a pervasive and persistent low mood that is accompanied by low self-esteem and by a loss of interest or pleasure in normally enjoyable activities. Dysthymia Sometimes also called neurotic depression, dysthymic disorder or chronic depression, this is a mood disorder consisting of the same cognitive and physical problems as depression, with less severe but longer-lasting symptoms. Bipolar Disorder Also known as bipolar affective disorder (and originally called manic-depressive illness), this is a mental disorder characterized by periods of elevated mood and periods of depression. ENJOYMENT Unlike with other emotions, it is hard to imagine enjoyable emotions contributing to challenges in managing our everyday relationships, work and ability to meet our basic needs. However, pathological enjoyment is quite serious; hyper-elevated states of enjoyment can cause delusions in addition to feeling good, which can lead to destructive behaviors. Mania/Manic Episode Mania at its extreme is commonly characterized by frenzied, ungovernable exuberance — essentially elation not grounded in reality. Frequently, confidence and self-esteem are excessively enlarged, and grand, extravagant ideas are expressed; this is called “grandiosity.” Mania is often part of bipolar disorder. Cyclothemia This is characterized by moods that shift noticeably up and down from a person’s baseline. The person may feel on top of the world for a time, followed by a low period when their feeling is somewhat blue. Between these cyclothymic highs and lows, the person may feel stable and fine. Intrinsic or Intentional Actions Actions can be intrinsic (without conscious intent) or intentional (an active attempt to enact change), or both. ANGER Intrinsic Quarrel, Insult, Undermine, Dispute, Scream/yell, Use physical force, Simmer/brood, Be passive-aggressive Intentional Set limits, Be firm, Withdraw, Take a time out, Breathe, Practice patience, Reframe, Distract, Avoid, Remove the interference FEAR Intrinsic Withdraw, Avoid, Hesitate, Freeze, Scream/yell, Ruminate, Worry Intentional Reframe, Be mindful, Breathe, Distract DISGUST Intrinsic Withdraw, Avoid, Vomit, Dehumanize Intentional Withdraw, Avoid SADNESS Intrinsic Seek comfort, Withdraw, Mourn, Protest, Feel ashamed Intentional Withdraw, Distract ENJOYMENT Intrinsic Seek more, Maintain, Exclaim, Engage/connect, Savor, Indulge Intentional None Back Strategies The Atlas of Emotion was commissioned by the Dalai Lama, his purpose is “ In order to find the new world we needed a map, and in order for us to find a calm mind we need a map of our emotions”. The simple, but not easy, goal of this Atlas is to help us be aware of our emotions. Awareness of our emotions means understanding how they are triggered, what they feel like and how we respond. Awareness itself is a strategy, it helps us understand our emotion experiences. We do not want to get rid of our emotions, we want strategies that help us respond in helpful, constructive ways. Here are a selection of resources that address the development of emotion awareness through contemplative practices, education, and embodiment. Impediments and Antidotes Here are some ways to counteract emotional states. Impediments involve blocking a positive emotion; antidotes involve reversing negative ones. ANGER ANTIDOTES Annoyance Patience, open-mindedness, concern for others. Frustration Letting go, letting go of grasping, putting things in a larger perspective. Argumentativeness Making effort to understand the other’s perspective, cognitive empathy, benevolence, wishing to solve the problem through a mutually agreeable solution. Exasperation Letting go of grasping. Patience, inner calm. Trying to understand the causes and conditions that brought about the undesirable situation. Vengefulness Contemplating the negative effects of taking revenge, in the short and long term; forgiveness not as condoning harmful behavior but as breaking the cycle of resentment and hatred. Fury Taking a break, physically and mentally, from the circumstances that brought fury about. Looking at fury itself with the eye of awareness as if gazing at a raging fire and slowly letting it calm down. FEAR ANTIDOTES Trepidation Trying to ponder what can be done. Calming the mind gives the best chance to find the appropriate solution to what caused the trepidation in the first place. Nervousness Trying to ponder what can be done. Calming the mind gives the best chance to find the appropriate solution to what caused the nervousness in the first place. Anxiety Making a special effort of letting go of ruminations about the past and anticipations of the future. Dread Remaining as calm as as possible. Seeing what can be done for yourself and for others as well. Panic Making an effort to see if anything can act as a mitigating factor (depending on the causes involved). Horror Trying to see if anything can be done immediately. If that is not the case, creating distance to see if something can be done from afar. Responding with firmness and compassion, never with hatred. Terror Instilling some calmness in the mind in order to take most appropriate decision. DISGUST ANTIDOTES Aversion Evaluating impartially the degree of harmfulness, taking appropriate measures, and then letting aversion dissolve in a space of mindful awareness. Dislike While evaluating impartially the ethical issues, generating compassion so as to find the best way to remedy the causes and conditions that triggered dislike. Distaste Evaluating impartially the degree of harmfulness, taking appropriate measures, and then letting distaste dissolve in a space of mindful awareness. Repugnance Evaluating impartially the degree of harmfulness, taking appropriate measures, and then letting repugnance dissolve in a space of mindful awareness. Loathing—Self Using healthy regret to generate the determination to improve oneself; whenever possible, repairing the harm caused to others. Not falling into pessimistic guilt, thinking that one is fundamentally bad and that that is the way one is bound to remain. Not underestimating the potential for change. Loathing—Others Adopting the outlook of a caring physician, who might deeply disapprove certain behaviors but will focus on doing all that is possible to cure a person of their afflictions. Revulsion Adopting the outlook of a caring physician, who might deeply disapprove certain behaviors but will focus on doing all that is possible to cure a person of their afflictions. Abhorrence In the case of toxic substances or situations, doing the best one can to calmly avoid them. In the case of actions, adopting the outlook of a caring physician, who might deeply disapprove certain behaviors but will focus on doing all that is possible to cure a person of their afflictions. SADNESS ANTIDOTES Disappointment Understanding that sadness is natural in appropriate circumstances, but also that experiencing loss is part of life and that one should not let oneself be overwhelmed. Trying to find a place of peace within oneself and thinking of constructive things that could be done instead. Distraughtness Understanding that a permanent state of sadness will not bring any real benefit. In the case of mourning someone, falling into long-term sadness and despair should not be seen as an homage paid to that person. It is better to pay homage by doing meaningful and altruistic acts. Discouragement Understanding that a permanent state of sadness will not bring any real benefit. In the case of mourning someone, falling into long-term sadness and despair should not be seen as an homage paid to that person. It is better to pay homage by doing meaningful and altruistic acts. Helplessness Understanding that a permanent state of sadness will not bring any real benefit. In the case of mourning someone, falling into long-term sadness and despair should not be seen as an homage paid to that person. It is better to pay homage by doing meaningful and altruistic acts. Misery Understanding that a permanent state of sadness will not bring any real benefit. In the case of mourning someone, falling into long-term sadness and despair should not be seen as an homage paid to that person. It is better to pay homage by doing meaningful and altruistic acts. Grief Understanding that a permanent state of sadness will not bring any real benefit. In the case of mourning someone, falling into long-term sadness and despair should not be seen as an homage paid to that person. It is better to pay homage by doing meaningful and altruistic acts. Despair Understanding that a permanent state of sadness will not bring any real benefit. In the case of mourning someone, falling into long-term sadness and despair should not be seen as an homage paid to that person. It is better to pay homage by doing meaningful and altruistic acts. Anguish Realizing that things and people are impermanent by nature. Revolting against this cannot lead to a fulfilled life. ENJOYMENT ANTIDOTES Schadenfreude Perceiving the destructive aspect of it and trying to generate benevolence toward the person. Pride Humility. Putting things into perspective and realizing that there are many other people with similar or even better qualities than one’s own. Understanding that one could do something not just because one is so special, but because of many interdependent causes and conditions in which others have taken part. ENJOYMENT IMPEDIMENTS Sensory Pleasures Being unable to appreciate the quality of the present moment. Relief Persisting in worrying unnecessarily. Amusement Tending to see things in negative ways. Excitement Feeling pessimism. Ecstasy Grasping, attachment and any other afflictive mental state (animosity, envy, arrogance, etc.). Fiero Vanity, narcissism, failing to acknowledge with gratitude all those who contributed to make an achievement possible. Naches Pride mixed with arrogance and with partiality that makes one feel contemptuous about others’ achievements. Wonder Grasping. Unease. Rejoicing Envy, jealousy, pride. Compassion/Joy Regret at having done something good at the cost of some personal efforts. Narrow-mindedness when caring only for a limited number of people who are close. Back ALL ANGER FEAR DISGUST SADNESS ENJOYMENT