How to use emotions constructively Psychologist Paul Ekman tells

We continue our series based on the Science & Wisdom of Emotions summit. Founded 20 years ago by the Mind & Life Institute as a dialogue with the Dalai Lama, the summit now gathers world-renowned scientists to bridge the gap between psychology and daily practice.

One of the keynote speakers was Paul Ekman, one of the century's most significant psychologists and a professor at the University of California. Having dedicated over 30 years to studying emotions, he created the "Atlas of Emotions."

In this article, we combine Ekman’s scientific findings with practical tools like the MriyaRun electronic diary to answer a key question: how do we turn emotions from automatic reflexes into conscious choices?

The main characteristic of an emotion, notes Ekman, is its immediacy. Fear or anger strikes in split seconds. The challenge lies in the nuance: according to Ekman, the word "anger" can cover about 50 different emotional states that are hard to distinguish on the fly.

This is where self-reflection tools become essential. Evolutionarily, emotions trigger automatic reactions (fight or flight). However, in the modern world, acting on impulse often leads to regret. To "catch" this split second, we need a pause. The MriyaRun emotional diary acts as that pause mechanism, helping you break down the "flash" of emotion and learn to distinguish those 50 shades of feeling Ekman describes.

The key is awareness. Ekman states that our intellect can subject emotions to rational analysis. This allows us to ask: What am I feeling? What do I actually want?

Ekman calls this approach a "lifestyle." It’s not a quick fix but a consistent practice. Using an electronic diary turns your life into a laboratory where you translate emotional signals into data. By regularly tracking your states, you start seeing patterns: how stress, environment, or sleep affect you. This turns emotional chaos into a manageable system.

Careful analysis allows the mind to intercept the emotional impulse. But how do we choose the right action? Ekman offers a simple criterion: "Will this action make my interaction with others closer and more productive?"

Emotions are biological reactions, but our behavior is a choice. A conscious approach is a matter of daily analysis. It is not difficult, but it requires consistency. Start exploring your emotional landscape today with the MriyaRun Diary. Because what we measure, we can manage.