Emotions and Thoughts
Learning to observe yourself without self-criticism
Start
How to Navigate
Click to return to the previous page
A button that flashes is interactive — click it to learn more.
Click to go to the next page
Click to flip the card and read the back
Click to show more information
Take a moment to familiarise yourself with these buttons — you’ll see them throughout the course. They’ll help you navigate more easily and make the most of your experience.
A quick note
Continue
Definition
Emotions are natural reactions of the body and mind in response to a situation. They are neither good nor bad: they provide information about your needs, values, and boundaries.
Continue
According to some psychologists, the basic emotions are: joy, sadness, anger, fear, disgust, and surprise (though the last one is debated among modern psychologists). An emotion is like a warning light: it signals something to you, but it doesn’t do the driving for you. Each emotion speaks to you. Ask yourself: “What is this emotion trying to tell me?”
Continue
Thoughts
The lenses through which you see the world
Your thoughts filter everything you experience. According to psychologists, they shape your emotional reaction far more than the events themselves. It’s not what happens to you that hurts — it’s the story you tell yourself about it.
Continue
An Example
Continue
Same situation, two different thoughts → two different emotions.This is why becoming aware of your thoughts is a key to emotional well-being.
Continue
Automatic thoughts and internal schemas
Automatic thoughts are those mental reactions that appear spontaneously in your mind: they are quick, repetitive, and often unconscious. Psychology suggests that these thoughts are based on internal schemas (deep beliefs about yourself, others, or life).
Continue
Schema type: About yourself
“I must be perfect to be loved.”
Anxiety, self-criticism
+Typical effect
+Example of belief
Continue
Schema type: About others
Mistrust, isolation
“People can’t be trusted.”
+Typical effect
+Example of belief
Continue
Schema type: About life
“Nothing ever works out.”
Discouragement
+Typical effect
+Example of belief
Continue
In practice
Continue
Inner Observation
The silent witness
Studies in psychology describe the capacity for self-observation as a tool for inner stability. It is the ability to look at your thoughts and emotions without identifying with them. Observing without judging creates a space between “me” and “what I feel.”
Continue
This mental distance allows you to:
Choose your response instead of being driven by your reaction.
Understand your emotions before acting.
Reduce impulsive reactions.
Continue
In practice
When an emotion rises:
Act afterwards, not during.
Take a deep breath.
Name it (“I feel anger”).
Observe what it’s telling you (“What need is being touched?”).
Continue
Turning reaction into reflection
Turning reaction into reflection is what we call conscious emotional regulation: it’s the moment when you choose your response instead of being driven by your reaction. This fundamental idea is beautifully summarised as follows: Between stimulus and response, there is a space. And in that space lies your freedom.
Continue
Simple method: STOP
Proceed with a calm, thoughtful response.
Stop for a few seconds.
Take note of your emotion: what are you feeling?
Observe the situation objectively.
Continue
An Example
Continue
In summary
Conscious regulation: choosing your response rather than reacting, to develop emotional mastery.
Emotions: natural reactions that signal a need and help you understand yourself better.
Thoughts: interpretations of reality that shape your inner world.
Non-judgmental observation: seeing what you experience without criticising yourself, to cultivate calm and clarity.
Continue
Activities to check understanding
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Well done!
You have completed this section.
Start
Event:
Your friend doesn’t reply to your message.
Thought:
“She’s ignoring me.” → Emotion : sadness.
Alternative thought:
“She’s probably busy.” → Emotion : calm.
You receive a criticism:
Without self-awareness → immediate anger.
With self-awareness → pause, breathing, grounded response.
Automatic thoughts are not facts: they are thinking habits.
When you notice an automatic thought, don’t fight it. Simply observe it and ask yourself:
“Is this 100% true?Is there another way to look at this?”
Emotions and Thoughts
Muriel Akahi
Created on November 24, 2025
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Transcript
Emotions and Thoughts
Learning to observe yourself without self-criticism
Start
How to Navigate
Click to return to the previous page
A button that flashes is interactive — click it to learn more.
Click to go to the next page
Click to flip the card and read the back
Click to show more information
Take a moment to familiarise yourself with these buttons — you’ll see them throughout the course. They’ll help you navigate more easily and make the most of your experience.
A quick note
Continue
Definition
Emotions are natural reactions of the body and mind in response to a situation. They are neither good nor bad: they provide information about your needs, values, and boundaries.
Continue
According to some psychologists, the basic emotions are: joy, sadness, anger, fear, disgust, and surprise (though the last one is debated among modern psychologists). An emotion is like a warning light: it signals something to you, but it doesn’t do the driving for you. Each emotion speaks to you. Ask yourself: “What is this emotion trying to tell me?”
Continue
Thoughts
The lenses through which you see the world
Your thoughts filter everything you experience. According to psychologists, they shape your emotional reaction far more than the events themselves. It’s not what happens to you that hurts — it’s the story you tell yourself about it.
Continue
An Example
Continue
Same situation, two different thoughts → two different emotions.This is why becoming aware of your thoughts is a key to emotional well-being.
Continue
Automatic thoughts and internal schemas
Automatic thoughts are those mental reactions that appear spontaneously in your mind: they are quick, repetitive, and often unconscious. Psychology suggests that these thoughts are based on internal schemas (deep beliefs about yourself, others, or life).
Continue
Schema type: About yourself
“I must be perfect to be loved.”
Anxiety, self-criticism
+Typical effect
+Example of belief
Continue
Schema type: About others
Mistrust, isolation
“People can’t be trusted.”
+Typical effect
+Example of belief
Continue
Schema type: About life
“Nothing ever works out.”
Discouragement
+Typical effect
+Example of belief
Continue
In practice
Continue
Inner Observation
The silent witness
Studies in psychology describe the capacity for self-observation as a tool for inner stability. It is the ability to look at your thoughts and emotions without identifying with them. Observing without judging creates a space between “me” and “what I feel.”
Continue
This mental distance allows you to:
Choose your response instead of being driven by your reaction.
Understand your emotions before acting.
Reduce impulsive reactions.
Continue
In practice
When an emotion rises:
Act afterwards, not during.
Take a deep breath.
Name it (“I feel anger”).
Observe what it’s telling you (“What need is being touched?”).
Continue
Turning reaction into reflection
Turning reaction into reflection is what we call conscious emotional regulation: it’s the moment when you choose your response instead of being driven by your reaction. This fundamental idea is beautifully summarised as follows: Between stimulus and response, there is a space. And in that space lies your freedom.
Continue
Simple method: STOP
Proceed with a calm, thoughtful response.
Stop for a few seconds.
Take note of your emotion: what are you feeling?
Observe the situation objectively.
Continue
An Example
Continue
In summary
Conscious regulation: choosing your response rather than reacting, to develop emotional mastery.
Emotions: natural reactions that signal a need and help you understand yourself better.
Thoughts: interpretations of reality that shape your inner world.
Non-judgmental observation: seeing what you experience without criticising yourself, to cultivate calm and clarity.
Continue
Activities to check understanding
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Continue
Well done!
You have completed this section.
Start
Event:
Your friend doesn’t reply to your message.
Thought:
“She’s ignoring me.” → Emotion : sadness.
Alternative thought:
“She’s probably busy.” → Emotion : calm.
You receive a criticism:
Without self-awareness → immediate anger.
With self-awareness → pause, breathing, grounded response.
Automatic thoughts are not facts: they are thinking habits.
When you notice an automatic thought, don’t fight it. Simply observe it and ask yourself:
“Is this 100% true?Is there another way to look at this?”