Permanently Happy

In this post, we'll explore a simple yet effective way to categorize emotions into four groups: mad, sad, glad, and scared. This framework can help you gain insight into your emotional landscape and empower you to manage your feelings more effectively.

The Four Feeling Groups

1. Mad: Harnessing Energy in Anger

The first group, mad, includes emotions like anger, frustration, and impatience. These feelings are characterized by high energy and often prompt immediate action. When you feel mad, it's usually because you perceive an injustice or unfairness. This energy can be harnessed positively, pushing you to address issues and advocate for change.

Practical Tip: When you feel mad, pause and take a deep breath. Ask yourself what action you can take that would be constructive rather than destructive. Channel your energy into problem-solving or communicating assertively.

2. Sad: Navigating Loss and Depletion

The second group, sad, encompasses emotions such as sadness, hopelessness, and powerlessness. These feelings are often associated with a sense of loss and a noticeable lack of energy. When you're sad, you might feel like shutting down and withdrawing from activities and social interactions.

Practical Tip: Allow yourself to grieve and process your feelings. Reach out to a trusted friend or therapist to share your emotions. Engaging in gentle activities like walking or journaling can also help you move through sadness at your own pace.

3. Glad: Embracing Positive Emotions

The third group, glad, consists of positive feelings like happiness, peace, and generosity. These emotions surface when life aligns with your needs, desires, and values. They signal a state of well-being and satisfaction.

Practical Tip: Cultivate gratitude by noting down three things you're thankful for each day. This practice can help reinforce the positive emotions in your life and increase your overall sense of happiness.

4. Scared: Managing Anxiety and Apprehension

The final group, scared, includes feelings of anxiety and apprehension. These emotions are often linked to the belief that something undesirable is going to happen. Unlike mad and sad, which relate to the present moment, scared involves a projection into the future.

Practical Tip: When you feel scared, try grounding techniques such as focusing on your breath or engaging your senses by noticing what you can see, hear, and touch. This can help bring your mind back to the present and reduce anxiety.

Mixed Emotions: Understanding Complex Feelings

It's important to recognize that emotions are not always straightforward. Feelings can be complex and may belong to multiple groups. For example, jealousy can be a mix of mad, sad, and scared. Understanding that emotions can overlap allows for a more nuanced approach to emotional regulation.

Reflection Exercise: Next time you experience a strong emotion, pause and try to identify which groups it might belong to. Consider the underlying thoughts and beliefs driving the emotion. This awareness can help you respond more thoughtfully.

What to Remember

Understanding your emotions can lead to better self-awareness and emotional regulation. By categorizing your feelings into mad, sad, glad, and scared, you gain a clearer picture of your emotional state and can take appropriate action. Remember, emotions are a natural part of life, and learning to navigate them is a journey that can lead to greater well-being.

— Sandro Formica, PhD

Founder of Permanently Happy (questions at [email protected])

Keynote Speaker | Transforming Leaders & Organizations Through Positive Leadership & Personal Branding | Director, Chief Happiness Officer Certificate Program