6.1 What Is an Emotion?
An emotion is not just a "feeling."
It is a biological + psychological + behavioral response.
Every emotion has three components:
Physical reaction (heart rate increases, sweating, muscle tension)
Thought pattern (the meaning you assign to the situation)
Behavior (how you respond)
Example:
Fear → Rapid heartbeat + "This is dangerous" thought + Avoidance behavior
6.2 Basic Emotions
According to psychology, there are several primary emotions:
Fear
Anger
Sadness
Happiness
Disgust
Surprise
These emotions serve a survival purpose.
Anger protects boundaries.
Fear keeps you safe from danger.
Sadness helps you process loss.
Emotions are not enemies.
They are signals that need to be understood.
6.3 Emotional Regulation – What Control Really Means
Controlling emotions does not mean suppressing them.
Healthy emotional regulation means:
Noticing the emotion
Naming it
Understanding its source
Choosing a balanced response
Examples of regulation techniques:
Deep breathing
Grounding exercises
Journaling
The 10-minute pause rule (delay reaction before responding)
6.4 Emotional Intelligence (EQ)
Emotional Intelligence (EQ) means:
Understanding your own emotions
Understanding others' emotions
Adjusting your response according to the situation
A high IQ does not guarantee success.
A high EQ strongly supports long-term relationships and effective leadership.
6.5 Emotional Trauma
When emotions are not processed, they can become stored in the body and nervous system.
Common signs:
Overreactions
Emotional numbness
Trust issues
Persistent anxiety
Trauma is not limited to accidents or abuse.
Emotional neglect can also be traumatic.
6.6 The Cost of Suppressed Emotions
Suppressed sadness → Increased risk of depression
Suppressed anger → Passive-aggressive behavior
Ignored fear → Chronic anxiety
Ignoring emotions is like building pressure inside a sealed container. Eventually, it releases in unhealthy ways.
6.7 Steps for Emotional Healing
Awareness
Acceptance
Safe expression
Meaning-making
Behavioral change
Healing is not a quick process.
But it is absolutely possible.
6.8 Chapter 6 Summary
Emotions are biological processes
Control does not mean suppression
Emotional intelligence is essential
Trauma often comes from unprocessed emotions
Healing follows a structured process