Build your emotional vocabulary

Learn to  describe your emotions based on their level of intensity. This can improve communication and reduce misunderstanding.

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Why this matters

Emotions and feelings are a part of our daily experience. Your emotions shift countless times a day in response to various situations. Several factors inform how you feel as your emotions subside.

Feelings versus emotions

Many people use the terms “feeling” and “emotion” interchangeably. While they have similarities,  there’s a distinct difference between feelings and emotions. Emotions are physical, immediate reactions like fear and joy (Damasio, 2003).

Feelings come from how we interpret those emotions consciously. They’re influenced by personal experiences, beliefs, memories – essentially our individual perspective of reality. Feelings come from how we think about our situations.

Our intention here is to help you describe feelings and emotions more accurately so you’re neither minimizing nor overstating what you’re experiencing.

We know thoughts impact our feelings, and words impact our thoughts. The words you choose to label your experiences can impact the intensity of your feelings. Having a large vocabulary can help you:

  • Identify your feelings as you reflect on your emotions
  • Communicate your feelings to others
  • Separate serious problems from manageable problems

For example, try saying to yourself, “I’m terrified about the meeting”. Now try, “I’m uneasy about the meeting”. Feel the difference? Having a large vocabulary helps prevent you from overreacting to stressful events. Generally, emotions are more intense than feelings.

Explore and reflect

Feeling angry

When you're feeling intensely, moderately or mildly angry, you might describe yourself as:

Intense

Belligerent, Bitter, Enraged, Fuming, Furious, Infuriated, Outraged, Provoked, Seething, Storming

Moderate

Annoyed, Crabby, Cranky, Grouchy, Hostile, Ill-tempered, Offended, Resentful, Sore, Testy, Ticked off

Mild

Bugged, Irritated, Dismayed, Impatient, Irked, Uptight 

Feeling afraid

When you're feeling intensely, moderately or mildly afraid, you might describe yourself as:

Intense

Desperate, Distressed, Frightened, Horrified, Intimidated, Panicky, Paralyzed, Petrified, Shocked, Terrified 

Moderate

Alarmed, Awkward, Defensive, Fearful, Fidgety, Jumpy, Nervous, Restless, Scared, Shaky, Tense, Threatened, Troubled 

Mild

Antsy, Anxious, Careful, Cautious, Shy, Timid, Uneasy, Unsure, Watchful, Worried 

Feeling sad

When you're feeling intensely, moderately or mildly sad, you might describe yourself as:

Intense

Alienated, Beaten down, Depressed, Dismal, Empty, Gloomy, Grieved, Grim, Hopeless, In despair 

Moderate

Awful, Blue, Discouraged, Distressed, Fed up, Lost, Miserable, Regretful, Sorrowful, Tearful, Upset, Weepy

Mild

Blah, Disappointed, Down, Glum, In a funk, Low, Moody, Somber, Uncomfortable, Unhappy

Learn about the responses to Loss and grief and ways you can cope after the death of a loved one or another significant loss.

Feeling confused

When you're feeling intensely, moderately or mildly confused, you might describe yourself as:

Intense

Baffled, Chaotic, Flustered, Rattled, Reeling, Shocked, Shook up, Speechless, Startled, Stumped, Stunned, Thrown

Moderate

Puzzled, Blurred, Disorganized, Dizzy, Foggy, Frozen, Frustrated, Mistaken, Misunderstood, Mixed up, Troubled

Mild

Distracted, Uncertain, Uncomfortable, Undecided, Unsettled, Unsure

Feeling hurt

When you're feeling intensely, moderately or mildly hurt, you might describe yourself as:

Intense

Abused, Crushed, Damaged, Destroyed, Devastated, Disgraced, Humiliated, Mocked, Punished, Rejected, Ridiculed, Ruined

Moderate

Criticized, Devalued, Discredited, Distressed, Miffed, Mistreated, Resentful, Troubled 

Mild

Annoyed, Let down, Minimized, Neglected, Put down, Unhappy, Used 

Feeling lonely

When you're feeling intensely, moderately or mildly lonely, you might describe yourself as:

Intense

Abandoned, Cut off, Deserted, Empty, Oppressed, Outcast, Rejected, Shunned 

Moderate

Alienated, Alone, Apart, Cheerless, Excluded, Isolated, Left out, Neglected

Mild

Detached, Discouraged, Distant, Separate, Withdrawn 

Feeling guilty or ashamed

When you're feeling intensely, moderately or mildly guilty or ashamed, you might describe yourself as:

Intense

Disgraced, Exposed, Humiliated, Mortified, Shamed

Moderate

Apologetic, Judged, Regretful, Shamefaced, Sorrowful 

Mild

Bashful, Blushing, Embarrassed, Flustered, Hesitant, Humble, Sorry 

Feeling happy

When you're feeling intensely, moderately or mildly happy, you might describe yourself as:

Intense

Delighted, Ecstatic, Energetic, Enthusiastic, Excited, Exhilarated, Overjoyed, Thrilled 

Moderate

Cheerful, Happy, In high spirits, Light-hearted, Lively, Up 

Mild

Contented, Fine, Glad, Pleasant, Pleased, Satisfied, Serene 

Feeling grateful

When you're feeling intensely, moderately or mildly grateful, you might describe yourself as:

Intense

Adoring, Passionate, Committed, Devoted, Idolizing, Wild about 

Moderate

Admiring, Affectionate, Attached, Fond of, Loving, Tender, Trusting, Warm-hearted 

Mild

Appreciative, Considerate, Friendly, Interested in, Respectful

Take action

The next time you are feeling:

  • Angry
  • Afraid
  • Sad
  • Defeated
  • Confused
  • Hurt
  • Lonely
  • Guilty or ashamed
  • Happy 
  • Grateful

Consider whether that feeling is intense, moderate or mild. Choose a different word that more accurately describes how you're feeling.

You can also use this approach when you're thinking about how someone else is reacting.

Additional resources 

  • Emotional intelligence for employees. Free activities to increase your ability to manage your reactions and control how you impact others. Building your emotional intelligence can help reduce stress.
  • Worry myths. It’s rarely, if ever, helpful to worry. Learn fact from fiction when it comes to worry.

References

  1. Damasio, A. (1999). The Feeling of What Happens. London: Heinemann.

  2. Damasio, A. (2003). Looking for Spinoza: Joy, Sorrow and the Feeling Brain. New York: Harcourt Inc.

Contributors include:Dr. Joti SamraMary Ann Baynton

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