Fleeting Emotions: The Power of Awareness and Perception

We struggle to imagine a different emotion than the one we currently swamping our system. When I am sad, I think sad thoughts. When I am happy, I think happy thoughts. Our current mood influence perceptions and our perceptions solidify the mood. However these emotions are fleeting. They come and go as we interact with the world. We feel life.

When we feel down, it’s difficult to consider future joys. We get stuck in the current emotion. Dreary days lag on, inviting dreary futures. We feel the weight of hopelessness closing in and pulling us further into the abyss.

Much of the well-being advice is very antidotal, ignoring the dilemma of mood altering perceptions. Anxiety and fear flood the the brain, interfering with the balancing regulations of the prefrontal cortex. Implementing advise, largely a function of the prefrontal cortex (executive functions), are strained when cognitions are blurred by overwhelming emotions.

Emotions are Fleeting

Feeling affects are fleeting. Jumping to work to alert the system of danger. Once they warn and the threat subsides they can resume normal functions. However, as the arousal settles, cognitive functions begin, ruminating on the event, keeping the moment alive.

Itai Ivtzan, Ph.D., explains we experience a fleeting nature of happiness when it is associated with feeling affects rather than a more eudaimonic picture of joy. He wrote that, Hedonic happiness, “in its essence, is a brief experience of joy and pleasure which quickly fades away” (Ivtzan, 2016).

We must breath in and enjoy passing joyful moments while We calming more distressing arousal. A healthy practice is to have several emotional soothing techniques available. Activities that we automatic employ without much cognitive coaxing. Even in moderate states of arousal, implementing a new regulation practice is difficult.

Functional Purpose of Fleeting Emotions

The passing emotion has a survival purpose. They do not activate just to make us feel ‘good’ or ‘bad.’ Brain scientists propose that emotions are a function in the alerting network, “maintaining an adequate level of sensitivity for perception and stimulus processing.” The arousal commandeers attention, selecting “relevant information from a complex sensory stimulus set.” The organism can then “effective react to the perceived threats and opportunities in the environment” (Fernández‐Castillo & Caurcel, 2015).

However, long after the alerting purpose of the emotion has past, we continue to provoke our fears, keeping the emotion active long after its serviceable purpose. We do this through our thoughts.

Emotions and Thoughts

Discomforting emotions typically run their course and move on. However, we grab onto them and refuse to let go. We ruminate over causes, fixate on blame, and sometimes even seek revenge. The activating event is over but our thoughts continue to keep the fleeting emotions alive, amplifying discomforting emotions.

Thoughts, emotions, and behaviors intermingle. It is difficult to pinpoint where one begins and the other ends. Each of these elements of human motivation influence the other two.

Albert Ellis explains:

People rarely have pure thoughts, pure feelings, and pure behaviors. Practically always, their thinking is accompanied by feeling and acting; their emotions are accompanied by thoughts and behaviors; and their behaviors are accompanied by thoughts and feelings. This is the nature of humans, and they think, feel, and act simultaneously or holistically” (Ellis, 2002).

See Thoughts and Emotions for more on this topic

Here’s a few ways thoughts magnify the impact of discomforting emotions:

Cognitive Reinforcement: When individuals experience negative emotions, their thoughts often amplify these feelings by focusing on the distressing aspects of the situation. For example, ruminating over a past event can intensify feelings of sadness or anxiety.
Negative Self-Talk: Discomforting emotions are frequently accompanied by harsh self-criticism or negative beliefs about oneself. This inner dialogue can perpetuate feelings of worthlessness or hopelessness, creating a cycle that keeps these emotions alive.
Avoidance Behavior: Thoughts about potential future scenarios—such as fearing failure or rejection—can lead to avoidance behaviors, which prevent individuals from confronting and processing their emotions effectively. This avoidance reinforces the emotional discomfort since it prevents resolution.
Catastrophizing: Many people engage in catastrophic thinking, where they imagine worst-case outcomes based on their current feelings or situations. This kind of thinking not only heightens anxiety but also solidifies the belief that one is trapped in their emotional state.
Memory Activation: Certain thoughts can trigger memories associated with past traumas or painful experiences, bringing those discomforting emotions back to the forefront. The mind’s tendency to revisit unresolved issues ensures that such feelings remain active instead of dissipating over time.
Attention Bias: People naturally focus more on negative stimuli than positive ones due to evolutionary factors; this bias means they are likely to dwell on unpleasant thoughts and experiences, keeping uncomfortable emotions at bay longer than necessary.

By understanding how our thought processes contribute to emotional distress, individuals may find pathways toward healthier coping mechanisms and strategies for managing uncomfortable feelings more effectively.

Be Patient; Let the Fleeting Emotions Pass

Once our system has settled, if the problem still exists, such as a dispute with a partner, we can re-approach with our cognitive functions back on-line to find a creative solution or properly consider the problem against other priorities.

Bessel van der Kolk explains that successfully working through “stressful and overwhelming emotions” requires a conscious “combining of top-down approaches with bottom-up methods” (van der Kolk, 2015).

There are many top-down practices that calm emotions. We must explore different avenues to find the best practice for us.

Albert Bandura wrote:

“Having a serviceable coping skill at one’s disposal undoubtedly contributes to one’s sense of personal efficacy” (Bandura, 1977).

We need serviceable tools to calm our system, establish safety, and open our mind to address vexing problems.

Techniques for Calming Discomforting Emotions

Calming discomforting emotions can be achieved through various techniques that promote emotional regulation and well-being. Here are some effective strategies:

Mindfulness Meditation: Practicing mindfulness helps bring awareness to the present moment without judgment. This can reduce anxiety and stress, allowing you to observe your thoughts and feelings with greater clarity.
Deep Breathing Exercises: Focusing on deep, slow breaths can activate the body’s relaxation response. Techniques like diaphragmatic breathing or box breathing (inhaling for four counts, holding for four, exhaling for four, and pausing for four) can help calm the nervous system.
Progressive Muscle Relaxation: This technique involves tensing and then relaxing different muscle groups in the body systematically. It helps release physical tension associated with discomforting emotions.
Grounding Techniques: Engaging in grounding exercises—such as focusing on your surroundings using the five senses—can help anchor you in the present moment and distract from overwhelming feelings.
Journaling: Writing about your thoughts and feelings can provide an outlet for processing emotions, reducing their intensity by externalizing them onto paper.
Physical Activity: Exercise releases endorphins, which serve as natural mood lifters. Activities such as walking, yoga, or dancing can significantly improve emotional states while alleviating tension.
Cognitive Restructuring: Challenge negative thought patterns by identifying distortions (e.g., catastrophizing) and reframing them into more balanced perspectives to lessen emotional distress.
Engaging in Hobbies: Participating in activities that you enjoy or find fulfilling can provide a distraction from uncomfortable emotions while promoting a sense of accomplishment and joy.
Social Support: Talking to friends or family members about what you’re feeling can foster connection and understanding, making it easier to process difficult emotions together.
Limit Exposure to Stressors: Reducing exposure to sources of stress—whether they’re people, situations, or media—can create space needed for emotional healing.

Incorporating these techniques into daily life may enhance resilience against discomforting emotions while fostering a healthier relationship with one’s mental state overall.

Associated Concepts

Circumplex Model of Arousal and Valence: This model, also known as the circumplex model of affect, is a psychological framework that seeks to map emotions based on two key dimensions: arousal and valence.
Self-Regulation: This concept refers to the ability to manage and control one’s thoughts, emotions, and behaviors in order to achieve personal goals and adapt to various situations.
Somatic Experiencing: This is a therapeutic approach that focuses on the body’s ability to heal from trauma. It is based on the idea that unresolved trauma can be stored in the body as physical sensations and tension. SE helps individuals identify and process these stored sensations, allowing them to release the emotional and physical stress associated with trauma.
Frustration Tolerance: This concept refers to an individual’s ability to withstand and cope with frustrating or challenging situations without becoming overwhelmed or distressed. It is the capacity to remain composed, patient, and emotionally stable in the face of obstacles, setbacks, or delays.
Somatic Intelligence: This concept refers to a person’s ability to understand and utilize information from their own body and physical sensations. It involves being aware of bodily sensations, interpreting them, and appropriately responding to them.
Eugene Gendlin’s Focusing: This is a psychotherapeutic technique that involves paying close attention to bodily sensations and emotions in order to access and process subconscious feelings and experiences.

A Few Words by Psychology Fanatic

Life is an intricate tapestry woven with threads of joy, sorrow, triumphs, and challenges. Each experience contributes to the richness of our journey, allowing us to grow and evolve as individuals. During the difficult moments—when despair feels overwhelming or hope seems distant—it’s crucial to remind ourselves that these feelings are a part of the human experience. Just as we cherish joyful occasions, it’s important to acknowledge our struggles; they teach us resilience and empathy. Embracing this duality can help foster a deeper understanding of ourselves and others.

In times of adversity, cultivating patience becomes essential. It’s easy to get lost in negative emotions or feel trapped by circumstances beyond our control. However, by practicing mindfulness and self-compassion, we can gently guide ourselves back toward balance. Implementing small changes—whether through engaging in activities that bring joy or connecting with supportive friends—can create ripples of positivity in our lives. Remember that each moment is temporary; even sadness will eventually give way to new opportunities for growth and happiness.

Ultimately, maintaining hope for a brighter future allows us to navigate life’s unpredictable landscape with courage and determination. While we may not always see the path ahead clearly, trusting in our ability to adapt fosters resilience within us. Life’s unpredictability adds depth to our existence; it encourages exploration and invites personal discovery along the way. So let us embrace every facet of this journey—with its ups and downs—and remain open-hearted as we move forward into whatever lies ahead.

Last Updated: December 18, 2025

Resources:

Bandura, A. (1977) Self Efficacy: Towards a unifying theory of Behavior change. Psychological Review, 84(2), 191-215. DOI: 10.1037/0033-295X.84.2.191
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Ellis, Albert (2002). Overcoming Resistance: A Rational Emotive Behavior Therapy Integrated Approach. ‎Springer Publishing Company; 2nd edition. ISBN-10: 082614912X; APA Record: 2003-04406-000
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Fernández‐Castillo, Antonio; Caurcel, Maria (2015). State test‐anxiety, selective attention and concentration in university students. International Journal of Psychology, 50(4), 265-271. DOI: 10.1002/ijop.12092
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Ivtzan, I. (2016) Why Is Happiness Fleeting? Psychology Today. Published: 3-25-2016; Accessed: 12-4-2021. Website: https://www.psychologytoday.com/us/blog/mindfulness-wellbeing/201603/why-is-happiness-fleeting
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Van der Kolk, Bessel (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books; Illustrated edition. ISBN-10: 1101608307; APA Record: 2014-44678-000
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