🧭 Emotions map

Eight basic emotions: how they feel in the body, how they escalate — and what each one signals. Naming an emotion precisely is the first step to managing it.

Emotions:
Anger Fear Sadness Shame Joy Disgust Surprise Envy

Anger

Mild form

irritation, annoyance, frustration, dissatisfaction

Medium form

anger, rage, indignation, resentment, hurt

Intense form

fury, hatred, contempt, blind rage

How it feels in the body

clenched fists, heat in chest, jaw tension, rapid breathing

What it signals

Your boundaries are violated. Something important to you is under threat. Or you sense injustice.

Fear

Mild form

worry, anxiety, unease, wariness

Medium form

fear, panic, terror, fright

Intense form

paralyzing horror, phobia, derealization

How it feels in the body

cold in stomach, sweaty palms, racing pulse, urge to flee

What it signals

Brain detects a threat (real or imagined). In ADHD, often triggered by social situations (RSD).

Sadness

Mild form

disappointment, gloom, longing, melancholy

Medium form

sadness, grief, sorrow, loneliness

Intense form

despair, emptiness, hopelessness

How it feels in the body

heaviness in chest, lump in throat, tears, urge to curl up

What it signals

You've lost something important (or feel you're about to). Need for support and acceptance.

Shame

Mild form

awkwardness, embarrassment, shyness

Medium form

shame, guilt, humiliation

Intense form

toxic shame, feeling 'I am defective'

How it feels in the body

heat in face, urge to disappear, avoiding eye contact, shrinking

What it signals

You feel you don't meet a standard (often someone else's). In ADHD, shame is chronically elevated from years of criticism.

Joy

Mild form

satisfaction, interest, liveliness, calm

Medium form

joy, delight, euphoria, infatuation

Intense form

ecstasy, mania, uncontrollable high

How it feels in the body

lightness in body, smile, energy, urge to move and share

What it signals

A need is met. You're safe and connected. In ADHD, joy can be explosive and short-lived.

Disgust

Mild form

dislike, boredom, feeling fed up

Medium form

disgust, revulsion, repulsion

Intense form

nausea, gag reflex, physical rejection

How it feels in the body

nausea, turning away, wrinkled nose, urge to push away

What it signals

Something violates your values or physical boundaries. Signal: 'this is not for me'.

Surprise

Mild form

curiosity, interest, bewilderment

Medium form

surprise, shock, amazement

Intense form

being stunned, disorientation, stupor

How it feels in the body

wide eyes, open mouth, freezing, then energy burst

What it signals

Reality didn't match your expectations. Brain is rebuilding its model. In ADHD, can trigger hyperfocus on the new thing.

Envy

Mild form

comparison, dissatisfaction, 'I want that too'

Medium form

envy, jealousy, bitterness

Intense form

hatred of others' success, self-destruction

How it feels in the body

tightness in chest, bitterness, obsessive thoughts about others' success

What it signals

You see in others what you want for yourself. Envy is a compass: it points to your real desires.

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