Biological Substrates of Emotion

Moods are biological. We can’t force the body to chemically respond by adjusting a knob (although medications may do this); working with moods is more complex. By approaching moods with hostility, we create additional turmoil. We further perturb the irritant mood, adding non-acceptance to a feeling—our feeling, part of our experience. When we reject discomfort, grappling with internal states to force correction, we disconnect from the world.

​Brain manipulations to desensitize feelings may alleviate the ache of sorrow, but we also lose the essential guiding wisdom to connect. Denying the feeling of emotions doesn’t dismiss their presence. They exist in the body. Desensitizing feelings disconnects us from their ancient wisdom while our bodies and minds remain subject to the ill effects of emotions experienced but not felt.

Moods, Emotions, and Behaviors

Moods and emotions constrain and motivate behavior. Emotions are essential for survival of all living organisms with power to move. Our consciousness of emotion (a function of the cerebral cortex) arrived later in the evolutionary chain of human existence, pushing emotions back into the brainstem and out of consciousness doesn’t eliminate their function. Emotions are reactive to experience; unconscious functions receive inputs from the senses micro-moments before conscious thinking intrudes.

While emotions are directed towards a specific situation, motivating action, moods are not. A mood, such as feeling down, is an underlying affective state not directed towards any object or event (Kaplan et al. 2016). However, our mood impacts our emotional reactions.

Adele Lynn wrote:

“Your emotional reaction often depends on your mood; therefore, your mood may predict your emotional reaction to certain events” (Lynn, 2004, p. 58).

Todd Kashdan and Robert Biswas-Diener explain:

“Negative evaluations are essential to survival (that bitter leaf is also poisonous), and nowhere is this more true than in negative emotions. Emotions serve as a tracking system for experience, and provide a quick mental thumbs-up or -down that signals you to approach or avoid any given situation” (Kashdan & Biswas-Diener, 2015).

However, when we are feeling down, we are more likely to interpret events in a negative light, igniting discomforting emotions.

Life is difficult enough without heightening our sensitivity of negative events. If a negative mood persists long enough it can plummet into depression. Lawrence Heller suggests that depression is a natural reaction to perception that insurmountable obstacles are preventing the fulfilling of needs. He wrote, “This resignation develops into a psychobiological depression that is experienced as the sense that one’s needs can never be met” (Heller & LaPierre, 2012).

Human Experience of Emotion

In the search for happiness, we cannot wish away the constraints of biological existence. We cannot force our bodies to chemically react different than the design of the biological programming. With acceptance, we appreciate the highs and gracefully accept the lows of the complexity of existence.

​But we hate sorrow. We don’t want to feel down and yucky. Instead of gracefully accepting the nuisance of displeasure, we try to force emotions into submission, manipulating feelings into something they are not. This internal conflict—a self-rejection—creates more drama and more discomfort, alarming the body that something is wrong. Self-rejecting systems slowly stagnate and die.

​With focused energy on ridding normal emotional responses and lingering moods, we employ maladaptive thinking to intervene in healthy responses to unpleasurable existence; Instead of learning what we are feeling, extracting wisdom from the moment, we re-label, readjust and distort experience, making everything appear a little rosier and much less disturbing. But reality remains unchanged. Often optimism helps but when ramped up with denials, and mis-coloration of facts, it hinders. The middle path works well here.

We Can Influence Moods

While we cannot physically change a mood by sheer will, we can influence moods indirectly by forming healthier environments that encourage enjoyable emotions. The friends we choose, the relationships we establish, and security, we create an external environment. We also can examine the mental maps—internal environment—that organizes and creates meaning from experience. Unrealistic expectations, lack of self-compassion, and harsh self-criticism all dampen experience, and spark discouraging emotions. There is a subtle but important difference between creating a positive atmosphere and completely rejecting anything less than utopia.​

See Unrealistic Expectations for more on this topic

Mindful Awareness of Feelings

Recognizing the experience of moods and emotions changes the felt experience, exposing internal processes, creating a small space for adjustment. Recognizing a low mood helps identify the dark shading the mood adds to perceptions. When we are sad, the world appears a little less kind. With this knowledge, we create a sliver of reprieve from the dismal perceptions, knowing the mood is partially responsible. A mindful approach to moods, moves from a problem solving approach to simply being (Williams et al., 2012, p. 66). We can acknowledge a mood without hating it.

Understanding internal moods reign of control, we can refrain from thoughtless and hurtful comments that damage important relationships. Our spouse appears inconsiderate and children seem selfish because we misinterpret through the dreary lens of sorrow, or anxiety, or anger, or frustration. We misperceive other people’s intentions when taxed with painful emotions and distressing moods.

​When acting in mindlessness, we respond with an added sharpness offending those we love. Hurting our those we love creates more tension and further deteriorates the mood. We must remember the low mood colors mundane interactions with deep meanings that don’t exist. When we recognize this, we can separate catastrophic interpretations from actual happenings.

See Psychology of Mindfulness for more on this topic

Relationships and Moods

Moods often are reflective of relationship interactions. Either an obvious comment or action; or a subtle look, sneer, or embrace. Our big brains extract large amounts of information from the slightest input. But our understanding is not complete. A relationship is between two living beings, with individual dynamic experiences, involving individual moods and emotions.

We often draw wrong conclusions, giving too much weight to a slight remark. Catching negative interpretations of extensive meanings from small interactions is helpful. Recognizing a partner’s low mood prepares our minds to respond less defensively when they make a sullen or cutting remark; we realize the mood is coloring their perception. We can rightfully soften personal meaning, deflecting the comment as a reflection of their current mood rather than a rejection.

Things We Can Do to Lift Our Mood

Breaking out of a persistent negative mood can be challenging, but there are several effective strategies you can try:

• Practice Mindfulness and Meditation: Engaging in mindfulness exercises or meditation can help ground you in the present moment and reduce feelings of anxiety or sadness.
• Physical Activity: Regular exercise releases endorphins, which are natural mood boosters. Whether it’s a brisk walk, yoga, or dancing, find an activity that you enjoy.
• Connect with Others: Reach out to friends or family members. Sharing your feelings and spending time with loved ones can provide support and lift your spirits.
• Establish a Routine: Creating a daily routine can give structure to your day and help distract from negative thoughts.
• Limit Negative Influences: Reduce exposure to negative news or social media that may contribute to your mood.
• Engage in Hobbies: Spend time doing activities you love or explore new hobbies that interest you—this can provide joy and fulfillment.
• Set Small Goals: Accomplishing small tasks can create a sense of achievement and elevate your mood over time.
• Practice Gratitude: Keeping a gratitude journal where you note things you’re thankful for each day can shift focus away from negativity toward positivity.
• Seek Professional Help: If persistent feelings of negativity continue, consider speaking with a mental health professional who can offer guidance tailored to your situation.
• Sleep Well: Prioritize good sleep hygiene as restful sleep is vital for emotional well-being; aim for 7-9 hours per night if possible.

Remember that it’s okay to seek help when needed, and taking small steps consistently will gradually lead to improvement in your mood over time.

A Few Words by Psychology Fanatic

When we understand the power moods cast on perceptions, we no longer blindly serve the mood, instead of protecting our hurtful words with ridiculous justifications, we can catch the sharp retorts before they escape our lips. Occasionally, under a sour mood, we may slip. We all do. But with mindful attentiveness and understanding, we own our words and apologize.

​With greater awareness, we avoid magnifying relationship problems. Through graceful acceptance of low moods, we create a kinder environment, nurturing enjoyable moods when they pass through and allow more sullen moods to give appropriate wisdom and then gently fade away.

We all experience the blues—the normal malaise of ordinary living; but with balance, we may disentangle from the extreme waves of sadness, anger and discouragement. By distrusting past faulty perceptions and clinging to hope of a brighter tomorrow, the difficult feelings become manageable. With practice, we may discover that during moments of sadness a subtle feeling of peace still breaks through the clouds of despair, shining hope of a better tomorrow.

Last updated: December 16, 2025