FEELINGS INDEX

Explore a Full Spectrum of Feelings

Jul 24, 2024

Four Feelings Quadrants

When it comes to our emotions, recognizing what we’re feeling can be half the battle. Enter the four feelings quadrants, a concept from psychologist Mark Brackett1 that breaks down our emotions into four main categories based on two key dimensions:

1. Energy level: High/Low
2. Pleasantness: Agreeable/Troublesome

This simple framework can change the way we connect with ourselves and with others.

How? Using this framework helps us label and understand our emotions without judgment. Emotions aren’t “good” or “bad”; they’re simply signals that guide us. And when we can identify which quadrant we’re in, we gain more control over how we respond rather than reacting impulsively. This approach not only strengthens our relationship with ourselves but also fosters empathy and understanding in our relationships.

ADD IN LABELING/QUIZ

Explore the 4 Categories of feelings:
- HIGH-ENERGY AGREEABLE FEELINGS
  LOW-ENERGY AGREEABLE FEELINGS
  LOW-ENERGY TROUBLESOME FEELINGS
  HIGH-ENERGY TROUBLESOME FEELINGS
Explore specific feelings:
- Click on a specific feeling to dive deeper. Discover curated resources to deepen your understanding, and regulation strategies to help you effectively manage the emotion and use it to fuel your personal and professional success. Plus, explore how others are navigating similar emotions.

High-Energy Agreeable Feelings

You are experiencing high levels of energy and pleasantness. Think of emotions like joy, excitement, or optimism. These are the upbeat, expansive feelings that make us feel alive and motivated. Knowing when you’re in this quadrant can help you harness these positive energies to bring creativity, connection, and focus into whatever you’re doing.

Physical Characteristics: High energy, upright posture.
The Vibe: You’re ready to take on the world—optimistic, excited, with a sparkle in your eye and a sense of inner celebration.
When: These emotions usually arise when something good happens or you’re looking forward to an experience that brings happiness and joy.

Theme Song: I’m Walking on Sunshine

Explore High-Energy Agreeable Feelings:

Confident

Determined

Empowered

Engaged

Excited

Happy:

Inspired

Joyful

Like A Boss

Motivated

Optimistic

Productive

Proud

Successful

Surprised

Thrilled

Low-Energy Agreeable

You’re experiencing low energy and high levels of pleasantness. Here, we find contentment, calm, and relaxation. These are the restorative emotions that help us recharge.

Physical Characteristics: Slow breathing, relaxed posture, at ease in both body and mind, soft facial features.
The Vibe: No need to solve or fix anything. You feel peaceful, grateful, and fully present, focused on savoring the moment.
When: These emotions often arise during times of rest and relaxation, when you feel safe and secure, or when you’re simply enjoying the present without any rush.
Theme Song: “Easy Like Sunday Morning”

Explore Low-Energy Agreeable Feelings:

Accepted

Calm

Chill

Compassionate

Connected

Content

Empathetic

Fulfilled

Grateful

Relieved

Respected

Sympathetic

Valued

Low-Energy Troublesome

You are experiencing low levels of energy and low levels of pleasantness, possibly feeling sadness, disappointment, loneliness, or boredom. This emotional state can leave you feeling heavy and disconnected from the world around you. These feelings might be hard to sit with, but they’re essential, too. They often tell us when we need comfort, empathy, or a chance to reflect on where we’re at.

Physical Characteristics: Slow breathing, frown or sad expression, slumped body posture.
The Vibe: You feel depleted and defeated, and possibly a desire to retreat and avoid facing the world. You’re over it - and could be feeling bored, disinterested, or stuck.
Our Thoughts: Your thinking is narrow and pessimistic, focusing inward on feelings of failure, loss, or recent misfortune.
When: These emotions often arise during moments of disappointment and frustration or when reflecting on past losses.
Theme Song: “Everybody Hurts”

Explore Low-Energy Troublesome Feelings:

Ashamed

Betrayed

Bored

Burned Out

Disappointed

Discouraged

Disconnected

Grief

Guilty

Hopeless

Humiliated

Insecure

Lonely

Lost

Meh

Miserable

Rejected

Sad

Stuck

Trapped

Undervalued

Unproductive

Vulnerable

High-Energy Troublesome

You’re experiencing high energy and low levels of pleasantness. Here’s where stress, passion anger, and anxiety sit. These feelings are intense and charged, yet they’re signals, too—often pointing to unmet needs, boundaries being crossed, or situations that need our attention. Recognizing this quadrant allows us to pause and process these intense emotions, rather than being swept up in them.

Physical Characteristics: Racing heart, rapid or shallow breathing, elevated blood pressure, tense body, raised shoulders.
The Vibe: You’re in the grip of something powerful. Hypervigilant and alert, your attention is focused outward, ready to face opposition or take assertive action.
When: These emotions surface when we feel angry or focused on someone treating us unfairly, or when psyching ourselves up for a big presentation or competition and/orwhen defending someone we care about, or when passionately expressing our viewpoint.
Theme Song: "Eye of the Tiger"