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Free pdf ebook "How emotions are made?"

Free ebook pdf - How emotions are made - Cover page


Surely you have been tormented by the following question more than once: how to deal with emotions?

Especially those difficult emotions. But have you also wondered which comes first: the thought or the feeling?

And what do emotions actually do for us? What is the relationship between emotions and our beliefs, needs and values?

And most importantly, are emotions beyond our control, or do we have a choice about our attitude and behavior? And if so, when and in relation to which emotions?

The answers to these questions are important because emotions really determine which actions and goals we tackle first and which we leave for later. Emotions drive most of our purchasing decisions. But they also determine the flexible change of behavior and the ability to adapt to the situation.

And the ability to recognize your emotions and consciously, maturely deal with them is absolutely essential for maintaining mental health and well-being.

This free 30-page pdf ebook answers these questions.

Enter your details to download a free ebook on emotions

Scientific advances in the study of emotions


Scientists have long believed that emotions are built into the body and encoded in the brain. Among them was Paul Ekman, an American psychologist, a pioneer in the field of research on emotions, included in the group of the 100 most outstanding psychologists of the 20th century. It was he who in the 1970s published the concept of Basic Emotions and their facial expressions.

However, since the beginning of the 21st century, the science of emotions has been undergoing a revolution - mainly due to access to modern methods of brain imaging. 

Among 21st century scientists, Lisa Feldman Barrett, professor of psychology at Northeastern University, author of the groundbreaking book published in 2017, comes to the fore. "How emotions arise. The secret life of the brain."

She is the author of the concept of Constructed Emotions, which challenges the current way of thinking and brings many practical consequences.

Research conducted in recent decades also shows that emotions not only determine our behavior, but also affect our physical health and the functioning of the entire body.


Long-term stress or frequently repeated strong emotions (e.g. sadness, fear) can cause serious illnesses.

Strong, often repeated negative arousals increase the level of cytokines that contribute to joint inflammation, heart disease and cancer. Long-term stress or persistent internal tension resulting in the inability to relax and regenerate, increases the level of cortisol in the body and negatively affects the functioning of the circulatory system, kidneys and nervous system. They also significantly increase the risk of depression, hypertension, heart disease and diabetes.

In turn, positive experiences reduce cortisol levels, stimulate the secretion of oxytocin and serotonin, and have a beneficial effect on the functioning of our immune system and the removal of toxins from the body. They strengthen the harmonious activity of the nervous and circulatory systems and have a beneficial effect on the functioning of the heart and brain.

Is Maslow's pyramid of needs still valid?


You must have seen Maslow's Pyramid. Maslow's Pyramid, otherwise known as the Hierarchy of Needs, is the best known theory about the needs and motivations that guide human behavior.

Abraham Maslow was an American psychologist who, based on his research, classified and divided all the needs of each person into five groups.

But he did so in 1943.

The world has changed a lot since then. And although the Maslow Pyramid still applies in its foundations, in today's world most of our society (or at least most people living in highly developed countries) have their basic needs met, and paradoxically struggle with the needs of a higher level. These needs change with the increase in the pace of life, the development of technology, and civilization in general.

Therefore, in our free pdf ebook titled "How emotions are made?", In addition to comparing the theory of Basic Emotions and Constructed Emotions, you will also find a reference to Maslow's pyramid and a list of modern human needs according to the concept of the so-called Non-Violent Communication (NVC)

Free ebook pdf - Maslow's Pyramid of Needs


In addition, in our free ebook on emotions we have also included a full list of emotions shown in two versions: when our needs ARE satisfied and when they are NOT satisfied.

Emotions list

The content of the free ebook on emotions

If you are interested in these topics, we invite you to fill out a simple form and download a free pdf ebook entitled "How do emotions arise?". It has been designed in such a way as to enable the most comfortable use directly on the screen of a computer, laptop or smartphone.

The full table of contents of the pdf ebook entitled "How  emotions are made?"

Before you make your final decision, read the full table of contents of our ebook. Here is a list of the chapters that make up this free book about emotions:

1. How emotions are made - introduction

2. Paul Ekman's Concept of Basic Emotions

3. Lisa Feldman Barrett's Concept of Constructed Emotions

4. Concepts Comparison and what it means in practice

5. Maslow's pyramid of needs

6. List of modern man's needs according to Non-Violent Communication (NVC)

7. List of all human emotions

8. Summary and conclusions

9. Eight practical tips

Free ebook pdf - How emotions are made - Summary and Conclusions


The undoubted advantage of this e-book is the combination of topics: emotions, beliefs, values, and needs and relating them to the most current situation of the 21st century - both in the area of science development and the development of modern man.

And the most valuable parts of it seem to be:
Summary and Conclusions and 8 Practical Tips.

We tried to structure this e-book in such a way that, on the one hand, it would contain proven, authoritative knowledge, on the other hand, it would translate this knowledge into the practical language of our everyday life and, finally, provide very practical tips.

The 8 Practical Tips in this ebook can be considered comprehensive navigation for our whole life. We believe that regularly practicing each of the eight points can bring about very positive and relatively quickly visible changes in your life.

As the wise saying goes: "Knowledge makes everything simple". So first use the knowledge contained in the e-book, then take a moment to reflect on it, and if you feel the need to do so - verify the information presented by us using other sources. And if in the end, you find it appealing to you - start practicing!

This free pdf ebook really helps you deal with your emotions better.


Additional techniques to deal with difficult emotions in various situations

If you need quick help in dealing with difficult emotions and difficult situations, we invite you to read a dedicated column published on the Empowerment Coaching blog entitled:

There you will find two very practical methods of dealing with difficult emotions.

The first is to reflect on a situation that has already taken place. These are three short but very powerful and effective questions.

The second is worth using during any situation, meeting, conversation. Even one in which you do not actively participate, but you feel that something is happening to your emotions and you do not quite understand what and why? This is a method developed by Marshall Rosenberg, the creator of the concept of Nonviolent Communication (NVC: Non-Violent Communication).

And if your relationship with your boss is your special challenge, often "added" with conflicts, lack of understanding and difficult emotions, we invite you to read two dedicated texts entitled:

Admittedly, the principles and specific techniques presented there do not only apply to relations with the boss and can be successfully used in any relationship (e.g. with a client or with another employee), somehow it so happens that in relations with the boss they are extremely effective. And besides, this relationship is probably the most important relationship in our professional lives, isn't it?

How to discover and integrate repressed parts of yourself?

And our last proposition is an article that comprehensively explains how important it is. Working on the repressed parts of ourselves, which we call "shadows", plays a role in maintaining emotional balance.  And the key to everything is awareness.

In short: you can only change what you are aware of; what is unconscious rules you. You then act on autopilot without even realizing it. So the key is to discover and illuminate your shadows.


But when you open up to hidden, unconscious aspects of yourself, you also discover parts of yourself that you may not like. Your first instinct is to start to feel resistance to aspects of yourself that you don't like or that you consider bad - including various emotions. What you push underground will eventually become visible, often in a dysfunctional way. And some parts may be hidden so deep that you may even have trouble naming the emotions associated with them.

So you need to find out what the repressed part wants to tell you. Welcome it, accept it, fully embrace it and integrate it back into yourself. This often involves fully expressing and experiencing strong feelings.

Very often, what you fear only demands your attention.  Ignoring it or turning your back won't change anything. It's a bit like if you were sitting at home alone in the evening and someone started banging on your windows, whom you don't know and consider a threat. The more you cover subsequent windows, the more "that someone" or "this thing" will be attacking you and demanding your attention and meeting. So the solution is not to isolate yourself as much as possible,  barricading but... opening the door.

As Anthony de Mello wisely said, "You will never rise above what you are not willing to look in the eye."

We invite you to a journey that will guide you through the process of discovering and integrating your "personal shadows".

We believe that this article will bring you much closer to better dealing with your emotions in a mature and lasting way.

Finally, we present a list of the most common emotions, arranged in alphabetical order and divided into two sections:


  1. those that we consider positive,

  2. those that we consider negative.


Positive Emotions - List in Alphabetical Order

  • Abundance

  • Appreciation, Recognition 

  • Attention

  • Closeness, Intimacy

  • Community

  • Compassion

  • Composure

  • Cordiality

  • Courage

  • Curiosity

  • Delight

  • Enthusiasm

  • Euphoria

  • Excitement

  • Freedom

  • Friendship

  • Fulfillment

  • Full

  • Generosity

  • Gratitude

  • Harmony

  • Hope

  • Indulgence

  • Inspiration

  • Interest

  • Joy

  • Love

  • Luck

  • Mercy

  • Optimism

  • Order

  • Pride

  • Relaxation

  • Respect

  • Satisfaction

  • Satisfaction

  • Security

  • Self-love

  • Solace, Relief

  • Stability

  • Surprise (positive)

  • Trust

  • Understanding

  • Vitality

  • Worship


Negative Emotions - List in Alphabetical Order

  • Anger

  • Anxiety

  • Boredom

  • Depression

  • Desperation

  • Disappointment

  • Discouragement

  • Disgust

  • Dissatisfaction

  • Embarrassment

  • Emotional hurt

  • Exhaustion

  • Fear

  • Feeling guilty

  • Feeling of failure

  • Frustration

  • Hate

  • Helplessness

  • Hopelessness

  • Horror

  • Humiliation

  • Insufficiency

  • Jealousy

  • Loneliness

  • Lost

  • Nervousness

  • Panic

  • Rage

  • Regret

  • Sadness

  • Shame

  • Tension

  • Uncertainty

  • Worry


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