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The Emotion Abacus

Giovanni Ceroni's emotion abacus: Plutchik's wheel, Ekman's model and Feldman Barrett's theory, with practical exercises for recognizing emotions.

Recognizing and understanding your own emotions is fundamental to psychological wellbeing. NLP provides the tools to explore your emotional world and develop an emotional intelligence that lets you live a fuller life.

What it is

The emotion abacus is a structured catalog of human emotions, useful for precisely investigating a client's mood, distinguishing and describing it, in order to guide them effectively during a session. Emotions are classified into different categories:

• Primary emotions: joy, sadness, anger, fear, disgust and surprise. Considered universal, with a strong physiological component.
• Secondary emotions: arise from combining several primary emotions and are more complex and nuanced, such as jealousy, nostalgia, pride.
• Social emotions: tied to social interactions, such as love, friendship, shame, guilt.
• Success or failure emotions: joy, satisfaction, pride, disappointment, failure, shame, guilt.
• Fear- and uncertainty-related emotions: fear, anxiety, worry, hope, optimism.
• Anger-related emotions: anger, rage, frustration, resentment.
• Sadness-related emotions: sadness, melancholy, depression.
• Disgust-related emotions: disgust, repulsion, aversion.
• Surprise-related emotions: surprise, astonishment, wonder.
• Complex, nuanced emotions: like schadenfreude (joy at another's misfortune), saudade (melancholic nostalgia), hiraeth (deep longing for a lost place or time), wabi-sabi (appreciation for imperfection).

Why it matters

Having a detailed catalog of emotions available matters because it lets you move past a generic perception of mood ("I feel bad," "I'm stressed") toward a precise description, which is the first step for effective emotional regulation. The richer the emotional vocabulary, the more exactly you can recognize what you're feeling, instead of perceiving every discomfort as one undifferentiated mass.

How it works

Several researchers have proposed complementary models for understanding emotions. Robert Plutchik developed the "wheel of emotions," based on eight primary emotions — joy, sadness, anger, fear, disgust, surprise, anticipation and trust — considered universal and innate, present in every culture. Combining them generates secondary emotions: for example, joy and trust give rise to love, while anger and fear can lead to hostility. Each emotion, according to Plutchik, has an opposite (joy-sadness, anger-fear) and can vary in intensity.

Paul Ekman devoted his career to studying facial expressions, concluding that some basic emotions are universal and recognizable across cultures, and developed a coding system (Facial Action Coding System) to identify the facial muscle movements associated with each emotion. Lisa Feldman Barrett instead proposes a different view: emotions wouldn't be discrete, predefined categories, but mental constructions the brain generates in real time, based on sensory information and past experience.

To train yourself concretely to identify and understand your own emotions, three exercises are useful. The emotions journal: spend a few minutes a day noting the emotions felt, describing them in detail, identifying the events or thoughts that triggered them, and placing them on Plutchik's wheel to understand their intensity and composition. The visualization exercise: pick an emotion to explore, imagine being fully immersed in it — seeing what you'd see, hearing the sounds, feeling the bodily sensations — and observe which thoughts accompany it. The emotion scale: rate the intensity of each emotion felt on a scale from 1 to 10, repeating the exercise regularly to track how it changes.

Common mistakes

A common mistake is trying to eliminate or suppress emotions labeled "negative," instead of recognizing and accepting them without judgment as part of the human experience. A second mistake is sticking to a single theory of emotions, when in reality the different models — Plutchik, Ekman, Barrett — offer complementary perspectives, each useful in different contexts. A third mistake is skipping the practical training phase (journal, visualization, emotion scale), thinking that theoretical knowledge of the catalog alone is enough to improve emotional awareness.

Practical example

A person who, at the end of the day, notes in their emotions journal "today I felt irritated during a meeting" can dig deeper by placing that feeling on Plutchik's wheel: is it pure anger, or a combination with other primary emotions, like surprise at something unexpected? This level of detail lets you, over time, recognize recurring patterns in the situations that trigger certain emotions.

Applications

The emotion abacus applies directly to coaching, as a tool for guiding a client to recognize and precisely describe their own mood; to personal growth, as a foundation for developing emotional intelligence; and to preparing anchoring techniques, which require clearly identifying the emotional state to be recalled or changed.

Frequently asked questions

What are the six universal primary emotions? Joy, sadness, anger, fear, disgust and surprise: considered universal, with a strong physiological component recognizable across cultures.

What is Plutchik's wheel of emotions? It's a model that graphically represents eight primary emotions (the six above plus anticipation and trust) and their combinations, which generate increasingly complex secondary emotions the further you move from the center of the wheel.

How does Lisa Feldman Barrett's theory differ from the others? Barrett argues that emotions aren't fixed, predefined categories in the brain, but mental constructions generated in real time from bodily sensations and past experience, in contrast with Ekman's idea of "universal" emotions.

How do you keep an effective emotions journal? By noting the emotions felt daily, describing them in detail along with the events or thoughts that triggered them, and placing them on Plutchik's wheel to understand their intensity and composition.

What's the point of knowing a broad catalog of emotions? It lets you replace generic descriptions of your state ("I feel bad") with precise ones — the essential first step toward effective emotional regulation, a principle explored further in the concept of emotional granularity.

Related concepts

Emotions in NLP, Emotional Granularity, Russell's Circumplex, What Is an Internal State.

Go deeper

The emotion abacus, with the models of Plutchik, Ekman and Feldman Barrett and their practical exercises, is presented in Volume I of "The Invisible Blade", as the foundation for the following work on emotional granularity.

Giovanni Ceroni

Mental Coach and author of the La Lama Invisibile / The Invisible Blade series.