Emotions: body sensations given meaning by our minds

Emotions are a fundamental part of the human experience, guiding our actions, shaping our thoughts, and colouring our perception of the world. However, have you ever paused to consider what emotions actually are? At their core, emotions are body sensations that our minds interpret and give meaning to.

The physical basis of emotions

Emotions begin in the body. When we experience something emotionally significant—whether it’s a stressful situation, a joyful event, or a deep sadness—our body reacts first. These reactions are rooted in our biology and are a product of millions of years of evolution.

For example, when you’re anxious, you might feel a tightening in your chest, an accelerated heartbeat, or a flutter in your stomach. These sensations are the body’s way of preparing for a perceived threat, activating the “fight or flight” response. Similarly, happiness might manifest as a lightness in your chest, a sense of warmth, or a rush of energy.

These physical sensations are the raw materials of our emotions. They are the body’s way of communicating with us, signalling that something important is happening and that we need to pay attention.

The role of the mind in shaping emotions

While the body provides the sensations, it’s the mind that gives them meaning. Our brains are constantly interpreting the signals from our body and assigning them emotional labels based on our past experiences, beliefs, and the context of the situation.

Take the feeling of a racing heart, for example. If you’re about to meet someone you have never met before, your mind might interpret this sensation as anxiety or fear. However, if you’re about to acquire an item related to your SpIn (special interest), that same racing heart might be interpreted as excitement or joy.

The meaning we assign to these sensations can vary widely, even if the physical experience is similar. This is because our minds filter these sensations through a lens shaped by our personal history, cultural background, and current circumstances. In other words, our emotions are not just about what’s happening in our bodies, but also about how our minds make sense of those sensations.

The interplay between body and mind

This dynamic interplay between body and mind means that emotions are both physical and psychological. They are the bridge between our internal and external worlds, connecting our bodily experiences with our mental interpretations.

Understanding this connection can help us better manage our emotions. By becoming more aware of the physical sensations in our bodies, we can start to observe how our minds are interpreting them. This awareness can create a space between sensation and meaning, allowing us to choose how we respond rather than reacting automatically.

Ideas for creating space between sensation and meaning

The most commonly prescribed tool for creating this space is mindfulness, yet many neurodivergent people struggle with this particular tool. However, I have found that once you understand why mindfulness can be helpful, it may become more accessible.

Consider this: minds can be in one of three places at any given moment – focused on the past, the present, or the future. All three places are important in their own ways, but for those of us that tend towards anxiety (which is most neurodivergent people), we spend a lot of time in the past or the future. Consequently, it’s helpful to work on being more in the present since the present is more controllable than the past or the future.

Focusing on the present through mindfulness techniques can help us tune into our body’s sensations without immediately labeling them as “good” or “bad.” This can reduce the intensity of negative emotions or enhance the experience of positive ones, simply by changing the way our mind interprets our body’s signals. If it feels too overwhelming to focus on your body sensations, try:

• focusing for just a moment, like dipping your toe in the water rather than jumping fully in
• practicing sensation oscillation: identify the body sensation connected to your current emotion, then look for a place on your body that feels different (e.g., if you are feeling anxiety strongly in your chest, try finding a part of your body that feels calm, such as your pinky finger) – bring your focus back and forth between the two body sensations until you feel your anxiety ease
• focusing on your sensory experience, such as using the 5-4-3-2-1 technique (naming 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste)
• practice mini moments of body mindfulness, such as noticing how your favourite samefood tastes and/or feels in your mouth, or how soft your cat’s fur feels when you pet them

Once you become aware of your body sensations in the present moment, you can create space between those sensations and the automatic thoughts that arise with them. By acknowledging how your body feels right now, and recognizing that your mind has its own interpretation of those feelings, you gain the ability to observe rather than react.

Embracing being deeply feeling

Emotions are a rich, complex aspect of being human, and neurodivergent people may experience emotions more strongly than most people. By recognizing that emotions are not just something that happens to us but something we can actively create, we can develop a deeper understanding of ourselves and others.

In embracing this perspective, we can approach our emotions with curiosity and compassion, allowing ourselves to fully experience the complexity of human feeling without becoming overwhelmed or disconnected. After all, emotions are not just reactions to the world—they are the stories we tell ourselves about our experiences, shaped by both our bodies and our minds. Our emotions are what make us human!