How to interpret emotions in the Mindletic journal?
A study by Barrett (1998) shows that emotions are based on a dimensional model, which emphasized two qualities: valence (level of pleasantness) and arousal (bodily activation).
Based on this emotion dimensional model, the Mindletic journal defines emotions as having two dimensions, pleasantness and energy. The horizontal axis is meant to track pleasantness – it represents how pleasant or unpleasant we feel. The vertical axis represents energy: how much physical energy is running through our bodies. The two axes cross to form four quadrants, and each has a color that you can interpret using this guide:
The low-energy unpleasant quadrant (light blue) represents the feelings of sadness, disappointment, discouragement, depression, or loneliness. These emotions often go together with feeling fatigued, as they drain energy from our bodies. At the same time, feeling tired can prohibit us from feeling pleasantness and joy.
While lingering on this side of the emotion meter, it is best to focus on your inner state and try undemanding self-care activities such as reading or watching a feel-good show. Treat yourself as a good friend would treat you if you had a bad day. If you have energy for that, reach out to friends or family to lift your spirits. Being in this quadrant may increase your empathy towards other people feeling similar to you.
How to move away from this quadrant when needed?
Self-care is the best remedy you can give to yourself right now. Do not judge yourself for feeling these emotions and being down. Use self-talk to remind yourself of the big picture or try gratefulness practice. If the emotions you are feeling are intense, it may be a good idea to talk to a professional before it gets worse.