Emotions, Feelings & Moods: What’s the Difference and Why It Matters

by Michael Miller & Alexandra Tanon Olsson

Have you ever felt a wave of irritation or confusion during a conversation, then hours later found yourself upset without really knowing why?

Well, there’s a science behind it. We as humans have emotions, feelings, and moods. We often use these words interchangeably, but, believe it or not, they are all different, and we experience them at different moments. Understanding what’s going on underneath the surface helps us become aware and handle those moments better; even be a little kinder to ourselves.

Let’s unpack the difference, with real-life examples and a few simple ways to strengthen your emotional intelligence.

A Matter of Seconds (and Hours… and Days)

Here’s the short version:

Emotions happen first. Then come feelings. And over time, if enough of those feelings linger or stack up, they become a mood.

Scientists have even traced this process in the brain and body.

Emotions spark first in the amygdala, the brain’s radar for threats and opportunities. They send out a surge of chemicals that ripple through the body in less than a second.

Feelings come next, as the prefrontal cortex helps us make meaning of those signals; turning raw energy into something we can name and understand.

And when those feelings stack up or linger, they tip into moods, which are shaped not only by our thoughts and experiences but also by hormones, circadian rhythms, sleep, and even the environment around us.

Emotions: The First Spark

Imagine you’re driving and someone cuts you off. Before you even think about it, your heart jumps, your hands grip the wheel tighter, and you feel a jolt of… something. That’s emotion; a fast, chemical reaction that kicks in less than a second after your brain detects a trigger.

Emotions are like your body’s internal radar system. They show up quickly, ripple through your entire body, and then, amazingly, start to fade after just about six seconds.

Research shows our body reacts before we’re even conscious of danger; the amygdala triggers the hypothalamus, initiating the fight-or-flight response almost instantly.

That’s why our organization is called Six Seconds. As we explain in this blog post, this tiny window gives us a “rare opportunity to interrupt the automatic reaction and consciously choose our response.” It’s in those few seconds that awareness, choice, and intention intersect—allowing us to respond rather than react, to notice our emotions, and to align our actions with our values.

Top Resources to Understand Emotions and Feelings

1 Make sense of emotions with our interactive Plutchik Wheel

Plutchik’s Wheel of Emotions: Feelings Wheel

2 Go deeper into the neuroscience of emotions, with 7 quick facts:

7 Amazing Facts About Emotions You Should Know

3 Escape the negative emotions trap with a new perspective on emotions:

Integrated Emotions: Feelings Are Allies

Feelings: The Meaning-Makers

Let’s go back to that moment in the car. After the initial shock passes, maybe you start replaying it in your head. “Why are people so careless?” “I could’ve been hurt.” “I’m still shaky.”

Now you’re not just reacting; you’re feeling.

Here’s another example: Imagine you’re in a meeting and a colleague dismisses your idea. The flash of embarrassment (emotion) quickly turns into frustration or insecurity (feeling). If you keep replaying it, those feelings may linger and shape how you show up with your team the rest of the day.

Feelings are what happen when your brain starts to process the emotional chemicals. They’re more complex and layered. You might feel angry, afraid, vulnerable, or all three at once. Feelings last longer than emotions, and they often tell a story: about who we are, what matters to us, and how we make sense of the world.

Neuroimaging research demonstrates that labeling your emotions—such as saying “I feel anxious”—activates the right ventrolateral prefrontal cortex and reduces activity in the amygdala. This shift engages the brain’s reasoning and self-control centers, helping to calm the body, lower stress hormone levels, and create space for thoughtful responses. Over time, regularly naming emotions strengthens neural pathways, making it easier to pause, reappraise situations, and respond with clarity and resilience rather than reacting automatically. This process is central to emotional intelligence, as it allows us to move from raw reaction to intentional action.

Moods: The Weather Patterns

Now imagine you’ve had a few stressful moments like that recently. You’re sleep-deprived, your coffee spilled, and your toddler skipped their nap (again). By mid-afternoon, everything feels a little heavier. You’re not just frustrated by one thing; you’re in a mood.

Think of moods like the emotional weather system. Just as a cloudy sky can cast a gray filter over everything, a mood can tint how we interpret what’s happening. A partner forgetting something important, for example, might spark irritation (emotion), then hurt (feeling), and if it lingers, a mood of disconnection that colors the whole day.

In the workplace, this matters too. A leader who’s under pressure may experience a flash of stress (emotion) that turns into tension or frustration (feelings). If those feelings persist, they can slip into a negative mood: one that influences tone, communication, and team energy even without a specific trigger.

Moods are more generalized. They aren’t tied to one event, but rather shaped by many things: your environment (like weather or noise), your body (hormones, health, what you ate), and your mind (where your attention is going). A mood can last hours or even days, coloring how we see the world.

Scientists note that moods aren’t just “in our heads” but shaped by biology and environment; everything from hormonal changes to weather and daylight exposure can influence mood patterns.

Researchers also emphasize that while moods can linger, they aren’t fixed. Simple practices like movement, social connection, or stepping outside can help shift our emotional “weather system”.

Emotions vs Feelings vs Moods: A Side-by-Side Comparison

What it is

How long it lasts

Why it matters

Emotion

A quick chemical response to a trigger

~6 seconds

Gives us data about threats and opportunities

Feeling

The mental and physical sensations that arise as you process the emotion

Minutes to hours

Helps us make meaning and respond

Mood

A more persistent emotional state

Hours to days

Keeps us attuned to our environment over time

Why Understanding Emotions, Feelings, and Moods Is Essential for Emotional Intelligence

When we don’t understand what’s happening inside us, it’s easy to get stuck. We may think, “I am an anxious person,” when in reality, we’re just caught in a mood built from unspoken feelings that started with a very real emotion. Emotions are fast, automatic responses to events, whereas feelings are our brain’s interpretation of those emotions, and moods are longer-lasting, more diffuse states. Without awareness of these layers, it’s easy to let them escalate.

The common advice is to ignore emotions or push them aside—but research and emotional intelligence practice show that this is exactly how they become more challenging feelings or persistent moods. Suppressing or denying what we feel often leads to heightened stress, lingering tension, or reactive behavior. By noticing and naming what we feel, even briefly, we interrupt that automatic escalation and give ourselves the chance to respond more thoughtfully.

Emotional intelligence starts with awareness—and awareness gives us choice. You don’t have to “fix” every emotion or “snap out of” every mood, but you can start by observing, labeling, and being curious about what’s happening inside you. Even small shifts—like taking a breath before reacting, pausing to ask “what am I actually feeling?”, or considering what this emotion is trying to tell you—can influence your decisions, your relationships, and your overall well-being.

These practices are at the heart of emotional intelligence and are central to the Six Seconds Model of Emotional Intelligence, which guides us from raw emotional reaction to intentional, values-aligned action. By moving through the steps of Know → Choose → Give, we create space to process emotions instead of being controlled by them—transforming difficult moments into opportunities for clarity, resilience, and growth.

3 Simple Ways to Build Emotional Awareness and Intelligence

Here are three ways to build your emotional literacy:

Name your feelings
This simple act engages both the emotional and cognitive parts of your brain. Say it out loud or write it down: “I feel… overwhelmed / hopeful / irritated / grateful.” (Yes, you can feel multiple things at once.) Naming your feelings helps you create a pause between emotion and reaction.
Get curious about emotions
Explore the full spectrum of emotions—not just “happy” or “sad,” but also anticipation, trust, surprise, and more. Each emotion has a purpose, and when we can name them, we can understand ourselves and others better. Tools like our interactive Plutchik’s Wheel help you map out and reflect on your emotions in real time.
Practice with Tools

eMotion Feeling Cards are perfect for self-reflection, or to use with kids, partners, or teams. They help you notice and express emotions in the moment, spark meaningful conversations, and build empathy.
To take things a step further, the Practicing EQ eBook offers structured activities, guided reflections, and practical exercises that complement the cards, helping you turn daily awareness into intentional, lasting practice.

Practical Ways to Shift Emotions, Feelings, and Moods

Pause & Breathe: Take one slow, deep breath when you notice an emotion rising. This calms the nervous system and creates space to respond rather than react.

Move Your Body: Even 5–10 minutes of walking or stretching helps reset your mood and release tension.

Reframe the Situation: Ask, “What’s another way to look at this?” or “What’s within my control?”

Engage Your Senses: Step outside, notice the sun, listen to sounds around you, or touch something calming—these anchor you in the present.

Connect: Share feelings with a trusted friend or colleague to process them, rather than ruminating alone.

When you understand the difference between emotions, feelings, and moods, you can stop being swept away by them and start using them as the signals they were always meant to be.

If you’d like to keep exploring, join one of our free monthly EQ Cafés: global gatherings where we practice emotional intelligence in real life. Or dive deeper with our upcoming webinars or courses, like Unlocking EQ. Because the more we understand emotions, feelings, and moods, the more choice we have to shape our lives.

Mini FAQ: Common Questions About Emotions, Feelings, and Moods

Q: Can I change my mood quickly?
A: Yes! Small shifts—like taking a few deep breaths, stepping outside, or moving your body—can help reset your emotional “weather system.”

Q: How does emotional intelligence help at work?
A: Understanding your emotions and feelings allows you to respond rather than react. This improves communication, collaboration, and leadership presence.

Q: What if I feel multiple emotions at once?
A: That’s normal. Labeling each emotion individually helps you understand patterns and make thoughtful choices about how to respond.

Want a little more inspiration? Together we can grow emotional intelligence.