What are primary and secondary emotions?

Happiness, sadness, surprise, fear: these are just a few of the many emotions that people experience on a regular basis. Emotions influence your decisions, how you relate to others, and your overall quality of life.

So why is it so hard to understand what exactly you’re feeling sometimes? It’s partly because we all experience both primary and secondary emotions. Primary emotions are the first feelings you have in response to a situation, while secondary emotions are the feelings you have in reaction to those first emotions.

What are primary emotions?

Primary emotions, sometimes called basic emotions or core emotions, are the first thing we feel following a situation, event, or even a memory of an event. They’re instinctive reactions that are universally recognized across all cultures and communities. For example, when a friend says something hurtful, most people’s primary emotion will be sadness. But if they pay you a compliment, happiness will probably be the first emotion you feel.

There are different theories on the exact number of basic emotions, but most psychologists agree on the following basic emotions:

• Happiness

• Sadness

• Fear

• Anger

• Disgust

• Surprise

What are secondary emotions?

Secondary emotions are the emotional response to your primary emotions. These feelings tend to be more nuanced and complex and are based on a person’s experiences, thoughts, and beliefs. Secondary emotions can be hard to understand and usually last longer than primary emotions.

Here are a few examples:

• If anger is the primary emotion, secondary emotions may include irritation, envy, or hate.

• If love is the primary emotion, secondary emotions may include lust, longing, or affection.

• If fear is the primary emotion, secondary emotions may include panic, confusion, or vulnerability.

Primary and secondary emotions: Similarities and differences

Primary emotions are your first, automatic feelings in response to a situation. Secondary emotions come after — they are your reactions to those first feelings.

Primary emotions are usually simple and instinctive. Secondary emotions are learned over time and can be more complicated or confusing.

A quick way to tell the difference is to ask: Does this feeling match what just happened?

• If yes, it’s likely a primary emotion.

• If not, it might be a secondary emotion.

Example: You buy a new car you’ve saved up for and feel happy (primary emotion). Later, you start to feel guilty and wonder if you made a mistake (secondary emotion).

Key differences:

• Primary emotions: Direct reaction to an event that usually fades as the event passes.

• Secondary emotions: Build over time, can be intense, and may get in the way of daily life.

The link between your emotions and mental health

Knowing how to recognize and understand primary and secondary emotions can help you better understand yourself.

Learning about primary and secondary emotions can improve your mental health by:

• Enhancing your emotional awareness: Covering primary emotions with secondary emotions is a defense mechanism that can leave people feeling lonely, numb, and at risk for mental health concerns like anxiety and depression. Knowing how to identify primary and secondary emotions can help you accept those feelings and better manage any stress or vulnerability that comes with them.

• Cultivating mindfulness and emotional regulation: Emotional regulation is the ability to recognize and respond to your emotions. Acknowledging your different emotions allows you to identify all feelings and accept them without judgment.

• Helping you manage emotional reactions: You’re more likely to experience secondary emotions when you feel threatened, overwhelmed, or unsafe. Instead of acting on your secondary emotions, take the time to address the feeling, explore why you’re feeling it, and make a conscious decision about what to do next.

• Improving your communication and relationships: Being able to identify and discuss your emotions with others can help foster trust, authenticity, and respect in your relationships.

Clinician's take

I like to explain it this way: primary emotions are your first, natural reaction to something — like feeling hurt when someone criticizes you. Secondary emotions are the feelings that come after that first reaction — like getting angry because you felt hurt. When you can spot which emotions are primary and which are secondary, it becomes easier to understand and manage what you’re feeling.

Brandy Chalmers, LPC

Clinical reviewer

Find care with Rula

Learning to recognize your emotions and how they influence your behaviors can make a major difference in your mental health and well-being. But sometimes that’s easier said than done.

At Rula, we know how important it is to find the right therapist to help you address your mental health concerns. Our therapist-matching program streamlines the provider search process so that you can find a therapist who accepts your insurance and is available to meet as soon as tomorrow.