How often can you clearly answer the question: "What are you feeling right now?"? We often label emotions as "good" or "bad," but emotional literacy isn't about judging—it's about understanding the ingredients of our internal experience. Let's break down what our feelings are made of and how to call things by their true names.

While psychologists debate the final list, there is a consensus on the basic, primary emotions. These are the foundation of our psyche—biochemical responses wired into our survival instincts.

Key Insight: The terms "positive" and "negative" are arbitrary here. They only indicate whether the emotion feels pleasant or unpleasant. However, an unpleasant emotion like fear is not "bad"—it is crucial for survival.

This is where it gets complex. Many states we call emotions are actually intricate combinations—secondary emotions. To understand a secondary emotion, you must break it down into its components.

Understanding this simplifies life. For example, if you feel guilt, realizing that you are actually afraid and ashamed allows you to address the root cause rather than the symptom.

We often use words that sound like emotions but are actually descriptions of what we think others are doing to us. These are "pseudo-feelings."

Here is a translation dictionary:

Understanding the theory is great, but real change happens through practice. Do emotions often catch you off guard? Do you struggle to understand why you react the way you do?

To help you master these skills, we developed the Emotion Diary | EQ (Emotional Intelligence).

This is a structured 4-week workbook designed to help you:

Just 5 minutes a day can transform your emotional awareness and improve your relationships.