What are primary and secondary emotions?

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Happiness, sadness, surprise, fear: these are just a few of the many emotions that people experience on a regular basis. Emotions influence your decisions, how you relate to others, and your overall quality of life.

So why is it so hard to understand what exactly you’re feeling sometimes? It’s partly because we all experience both primary and secondary emotions. Primary emotions are our initial emotional response to an event or situation, while secondary emotions are our emotional reactions to our primary emotion. 

What are primary emotions?

Primary emotions, sometimes called basic emotions or core emotions, are the first thing we feel following a situation, event, or even a memory of an event. They’re instinctive reactions that are universally recognized across all cultures and communities. For example, when a friend says something hurtful, most people’s primary emotion will be sadness. But if they pay you a compliment, happiness will probably be the first emotion you feel.

There are different theories on the exact number of basic emotions, but most psychologists agree on the following basic emotions:

• Happiness
• Sadness
• Fear
• Anger
• Disgust
• Surprise

What are secondary emotions?

Secondary emotions are the emotional response to your primary emotions. These feelings tend to be more nuanced and complex and are based on a person’s experiences, thoughts, and beliefs. Secondary emotions can be hard to understand and usually last longer than primary emotions.

Here are a few examples:

• If anger is the primary emotion, secondary emotions may include irritation, envy, or hate. 
• If love is the primary emotion, secondary emotions may include lust, longing, or affection.
• If fear is the primary emotion, secondary emotions may include panic, confusion, or vulnerability.

Primary and secondary emotions: Similarities and differences 

Primary emotions represent your immediate reactions, while secondary emotions refer to your response to your primary emotions. Primary emotions tend to be more straightforward and based on instinct. Secondary emotions, on the other hand, are learned responses that may be based on habit, and they’re often more difficult to understand. 

So how can you spot the difference between the two? One way is to ask yourself if the emotion fits the facts. If the answer is yes, it’s probably a primary emotion. If the emotional response doesn’t make sense for the situation, it might be a secondary emotion.

Here’s an example: Let’s say you finally decide to buy a new car. You’ve worked hard to save the funds for your dream vehicle, and you feel nothing but happiness as you drive your new car off the lot. But as you get closer to home, you start to feel a creeping sense of guilt. Did you really need to get a new car? Weren’t there more practical ways to spend your money? In this case, happiness about the new car is the primary emotion, and guilt about doing something nice for yourself is the secondary emotion. 

Here are some other points to consider when distinguishing between primary and secondary emotions:

• Primary emotions: Your feelings are a direct reaction to an event, and your emotional reaction subsides after the initial event.
• Secondary emotions: Your emotions become more intense over time and begin to interfere with your actions and abilities. Your emotions are complex or difficult to understand. 

The link between your emotions and mental health

Knowing how to recognize primary and secondary emotions can provide a framework for better understanding yourself and your overall emotional well-being. 

Learning about primary and secondary emotions can improve your mental health by:

• Enhancing your emotional awareness: Covering primary emotions with secondary emotions is a defense mechanism that can leave people feeling lonely, numb, and at risk for mental health concerns like anxiety and depression. Knowing how to identify primary and secondary emotions can help you accept those feelings and better manage any stress or vulnerability that comes with them.
• Cultivating mindfulness and emotional regulation: Emotional regulation is the ability to recognize and respond to your emotions. Acknowledging your different emotions allows you to identify all feelings and accept them without judgment.
• Helping you manage emotional reactions: You’re more likely to experience secondary emotions when you feel threatened, overwhelmed, or unsafe. Instead of acting on your secondary emotions, take the time to address the feeling, explore why you’re feeling it, and make a conscious decision about what to do next. 
• Improving your communication and relationships: Being able to identify and discuss your emotions with others can help foster trust, authenticity, and respect in your relationships. 

Find care with Rula

Learning to recognize your emotions and how they influence your behaviors can make a major difference in your mental health and well-being. But sometimes that’s easier said than done. 

At Rula, we know how important it is to find the right therapist to help you address your mental health concerns. Our therapist-matching program streamlines the provider search process so that you can find a therapist who accepts your insurance and is available to meet as soon as tomorrow. 

Find a therapist with Rula