Understanding Levels of Emotion: Basic to Complex
Emotions are like layers of an onion. Some are simple and raw, while others are complex, nuanced, and shaped by life experience. Understanding these levels can help us identify what we’re feeling and why, which is especially useful in recovery, healing, relationships, and personal growth.
Although my dad was great at talking with me, there were a lot of things that just weren’t discussed. I was never taught how to process my emotions properly, let alone name them. If that resonates with you, you’re not alone. Here’s a quick overview of emotions that can help you on your journey to recovery and healing.
Basic Emotions (Primary)
These are the raw, universal emotions we’re all born with. They show up instantly and are often felt in the body before the mind catches up. It can help to tune into our bodies and be aware of what it’s telling us. (Heart pounding, pulse quickening, teeth grinding, etc.)
Joy
Sadness
Anger
Fear
Disgust
Surprise
These form the foundation of all other emotions.
Secondary Emotions
These are more complex and shaped by our environment, family of origin (FOO), relationships, and learned experiences. They’re often combinations of basic emotions.
Guilt (fear & sadness)
Pride (joy & accomplishment)
Jealousy (anger & fear & sadness)
Love
Embarrassment
Shame
Don’t forget what Brené Brown said about shame vs. guilt:
“Shame is a focus on self, guilt is a focus on behavior. Shame is ‘I am bad.’ Guilt is ‘I did something bad.’
Guilt: I'm sorry. I made a mistake.
Shame: I'm sorry. I am a mistake.”
Secondary emotions help us navigate social situations and understand ourselves more deeply. If you feel triggered, pause and notice what you’re feeling in that moment.
Tertiary Emotions
These are even more specific and often tied to life experiences, for example: addiction, recovery, healing, relational trauma, abuse, neglect, etc.
Anxiety (a focused form of fear)
Grief (deep sadness, usually tied to loss)
Contempt (anger & disgust)
Euphoria (intense joy)
Nostalgia (bittersweet mix of joy & sadness)
Awe (surprise & wonder)
These emotions often carry powerful memories or meanings. Unpacking them can lead to big insights. Sometimes we need the support of a counselor to work through these more complex layers. Mine helped me navigate deep relational trauma.
Emotional Intensity
Emotions also live on a spectrum of intensity. For example:
Anger: Annoyed → Frustrated → Angry → Enraged
Sadness: Disappointed → Down → Sad → Depressed
Joy: Content → Happy → Excited → Ecstatic
Knowing where you are on the scale can help you respond more intentionally rather than reacting automatically.
Where are you right now on the emotional scale?
Why It Matters
Recognizing the level and intensity of your emotions gives you language and clarity. Whether you’re in recovery, supporting a loved one, or just trying to grow, this awareness is a powerful tool for emotional regulation, communication, and healing.
What emotion are you feeling right now? What level does it fall into?
Naming it is the first step to moving through it. Don’t worry if this doesn’t come naturally at first. Emotions need time to stretch their legs and get comfy in your brain before they show themselves to you. Be patient and kind to yourself.
Have questions? Want support?
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Sending positive vibes your way,
Laura
