Core Emotions and Chronic Pain

Understanding your core emotions helps manage chronic pain

Chronic pain is impacted, both positively and negatively, by many factors. Some of these factors, we have no control over, and other factors we can manage. One of the things we can change is how our emotions impact our persistent pain. By understanding emotions and relating to pain differently, you can break the cycle of emotional distress and pain amplification.

Understanding your core emotions

Emotions are a part of the human experience. They guide our decisions, influence our relationships, and shape our perceptions of the world.

Have you ever done something or said something and wondered what motivated you? Or, maybe you never even wondered why because you thought, “That (behavior) is just me.” This was me for a long time. The actions I took were often the self destructive or unhealthy kind. I later realized that I was so detached from my emotions that I didn’t know what was going on internally until it was too late. I “felt” like everything was OK until suddenly it wasn’t and I’d yell at someone, or end a relationship, or quit a job. 

The term for this, when it’s extreme is alexithymia. It means that someone has significant challenges in recognizing, expressing, sourcing, and describing one’s emotions. 

After enough (too many) relationships were ruined, I decided I wanted to figure this out. I didn’t know the term alexithymia back then. I found a worksheet with a bunch of pictures of faces and the emotion it was connected to written below. When I felt “something was off”, I’d look at this sheet and try to figure out what emotion was connected to this subtle sensation I was feeling. It took a while, but over time, I was able to identify what I was feeling earlier and earlier, and then I could respond to the situation in a way that took care of my needs and didn’t harm others.

The Six Core Emotions

Emotions shape every aspect of our lives, influencing our thoughts, behaviors, and relationships. While humans experience a vast range of emotions, psychologists have identified six core emotions that are universal and fundamental to the human experience: happiness, sadness, fear, anger, surprise, and disgust. These core emotions play a crucial role in survival, communication, and social bonding.

Here we will explore the six core emotions, why they are considered core, how they benefit us.

What Are the Six Core Emotions?

The six core emotions, as defined by psychologist Paul Ekman, are:

These emotions are biologically hardwired and universally recognized. They represent our most basic emotional responses to the world and are triggered automatically in reaction to specific stimuli.

Why Are These the Core Emotions?

The six core emotions are considered core because they are innate, universal, and immediate. Unlike more complex emotions, such as guilt or jealousy, these core emotions are experienced by everyone, regardless of culture or upbringing. Here’s why these six emotions hold such a fundamental role:

How Do Core Emotions Benefit Us?

Core emotions are crucial because they help guide human behavior in ways that enhance survival, communication, and decision-making. Understanding these emotions can improve emotional intelligence, mental health, and social interactions.

The Six Core Emotions Explained

1. Happiness: The Emotion of Joy and Connection

Happiness arises when we achieve our goals, enjoy social connections, or experience pleasurable activities. It plays a key role in promoting well-being and fostering positive relationships.

Benefits of Happiness:

• Reduces stress and anxiety, improving mental health.
• Enhances social bonds, making us more approachable and likable.
• Improves physical health by boosting the immune system and reducing the risk of chronic illnesses.

2. Sadness: The Emotion of Reflection and Healing

Sadness occurs when we experience loss, disappointment, or unmet expectations. Although often seen as a negative emotion, sadness helps us process difficult experiences and reach out for support when needed.

Benefits of Sadness:

• Encourages introspection, leading to emotional growth and healing.
• Helps us seek help from others, fostering empathy and social bonds.
• Allows us time to process loss and recover from emotional pain.

3. Fear: The Emotion of Protection and Survival

Fear is triggered by perceived danger or threat, activating the body’s fight-or-flight response. It is essential for keeping us safe by helping us avoid harmful situations.

Benefits of Fear:

• Enhances survival by alerting us to potential dangers and helping us react swiftly.
• Increases focus and attention in high-risk situations.
• Encourages caution, helping us make safer decisions in the future.

4. Anger: The Emotion of Action and Boundary Setting

Anger arises when we perceive wrongdoing, injustice, or obstacles. While it can be destructive when unchecked, anger can also motivate us to take action, address issues, and assert boundaries.

Benefits of Anger:

• Motivates action to correct unfairness or solve problems.
• Helps establish boundaries by signaling dissatisfaction with certain behaviors.
• Provides the energy to confront challenges and push for change.

5. Surprise: The Emotion of Awareness and Adaptation

Surprise occurs when we encounter something unexpected. Whether positive or negative, surprise enhances our attention and encourages us to re-evaluate our understanding of the situation.

Benefits of Surprise:

• Sharpens focus, allowing us to process new information quickly.
• Promotes learning by encouraging us to reassess assumptions.
• Increases creativity and openness to new experiences.

6. Disgust: The Emotion of Protection and Repulsion

Disgust is triggered by things we find offensive or harmful, such as spoiled food, foul smells, or immoral behavior. This emotion helps protect us from potential dangers by encouraging avoidance of harmful substances or situations.

Benefits of Disgust:

• Protects us from harmful substances, such as rotten food, promoting survival.
• Reinforces social norms by making us averse to immoral or unacceptable behaviors.
• Encourages hygiene and health by avoiding contaminants.

The difference between emotions and feelings lies in their origins and how they are processed:

Emotions and feelings

Emotions are automatic, physiological responses to stimuli, often unconscious and short-lived. They are triggered by events, experiences, or thoughts and result in physical changes, such as increased heart rate or sweating. For example, encountering danger may trigger the emotion of fear.

Feelings are the conscious interpretation of those emotions. Once we experience an emotion, we become aware of it and label it as a feeling, such as “I feel scared” or “I feel happy.” Feelings are more subjective and influenced by personal experiences, thoughts, and context, lasting longer than the initial emotional response.

In short, emotions are automatic reactions, while feelings are the conscious experience of those emotions.

There are no universally recognized “core moods” in the way there are core emotions. Moods, unlike emotions, are more diffuse and less tied to specific stimuli or events. They tend to reflect an overall state of mind or affect, rather than a distinct, immediate response. However, moods can be broadly categorized into positive and negative states, such as:

• Positive moods: Contentment, optimism, or calmness
• Negative moods: Irritability, sadness, or anxiety

While there aren’t defined “core moods” like the core emotions (happiness, sadness, anger, etc.), moods are influenced by emotional experiences over time and can shape how we interpret and react to future emotional stimuli. Moods are more generalized states rather than specific, innate responses like core emotions.

Conclusion

The six core emotions—happiness, sadness, fear, anger, surprise, and disgust—form the foundation of our emotional lives. These emotions are biologically programmed, universal, and critical for survival, communication, and social bonding. Each core emotion offers unique benefits, guiding us through challenges, fostering relationships, and ensuring our safety.

By understanding and embracing these core emotions, we can enhance our emotional intelligence, improve our mental health, and build stronger relationships. 

With the understanding of these core emotions, you can explore the more complex emotions that are a combination of the core emotions.

Core emotions and chronic pain

Chronic pain is influenced by many factors (biologic, psychologic, and social). Understanding core emotions can significantly aid in chronic pain management by improving emotional regulation and stress reduction. Emotions like anger, fear, and sadness often exacerbate pain perception, as negative emotions can increase muscle tension, stress hormones, and sensitivity to discomfort. By recognizing and managing these core emotions, individuals can break the cycle of emotional distress and pain amplification.

Additionally, understanding positive emotions like happiness can promote relaxation and release endorphins, the body’s natural painkillers. Emotional awareness also helps individuals communicate their needs more effectively, seek support, and employ coping strategies, improving overall well-being despite chronic pain.

The good news is that really getting to know and accept your emotions gives you a lot of power to make changes. A daily practice of identifying your core emotion is a great place to start. The app Meditation Crush has a simple emotion tracking feature.

Final Thoughts

Understanding and managing our core emotions is key to leading a balanced, emotionally healthy life. By learning to recognize these emotions in ourselves and others, we can better navigate the complexities of human interaction and improve our overall well-being.