Oct 14 • Today's 5 minute read
Let's kick this off with the basics - The equation of emotions
The Equation of Emotions boils down to an extremely simple idea that explains why you feel upset, stressed, angry, or even happy. At its core, emotions arise from the clash or match between what you expect to happen and what you actually perceive.
Emotion = Perception - Expectation
Picture your mind as a busy kitchen where emotions get cooked up from just two key ingredients: your expectations (like a recipe you have in mind) and your perceptions (what really shows up on the plate). When they do not line up, your brain stirs up feelings to alert you, much like a dish turning out wrong because you swapped salt for sugar.
Expectations act as your inner blueprint for how life should unfold. For instance, you might picture zipping through a coffee shop in five minutes or getting quick praise from a coworker on a project.
Perceptions are the raw reality you encounter, such as a massive line at the counter or feedback that stings more than it helps.
A mismatch triggers an emotional alarm, like irritation or sadness, to push you to act. It is your brain's way of saying, "This is not what we planned, time to adjust." Research shows this process ties directly to how moods shape what we see, with negative feelings amplifying perceived challenges, like making a hill feel steeper when you are sad.
We’ve explored how emotions are created through the equation, but you might think some emotions are too intense to be explained by this simple formula—and you’re right. There’s more to it, which you’ll discover in upcoming posts. For now, let’s focus on applying what we’ve learned in this section.
How to Hack It
You can tweak the mix for better results. Here are two straightforward hacks, rooted in how emotions bridge our inner world and reality:
- Tweak Your Expectations: Plan for things to take longer. If you expect a slow coffee line and bring a podcast to listen to, a 15-minute wait won’t bother you because it matches your plan. It’s like checking the recipe before cooking and making sure you have all the ingredients.
- Shift Your Perceptions: Focus on something positive in the moment. Notice the barista’s friendly smile or the smell of fresh coffee instead of the long line. It’s like choosing to enjoy the music playing in the kitchen instead of stressing about the missing sugar.
Analogy: Imagine you are a spaceship captain on a smooth ride through space, expecting clear skies ahead. But suddenly, you hit an unexpected asteroid field—big rocks tumbling everywhere, making you swerve and dodge with your heart racing. Instead of counting on an easy path and panicking when things get rocky, plan for surprises by mapping extra routes and boosting your shields. Now the chaos feels like something you can handle, not a total mess. Or, instead of staring at every scary rock, look for the sparkling stars in the distance or enjoy the thrill of steering through it all, turning fear into an exciting quest. You are not pretending the dangers are gone; you are taking charge with clever moves. At this point you are not worried about the problems but excited about the journey. This shows how feelings can color tough spots, like surprises at work or in a video game, helping you stay calm and find fun in the challenge.
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Let's kick this off with the basics - The equation of emotions
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