Reflections on Inside Out 2

By Dr Paul Ekman

I had the privilege of serving as a scientific advisor to the first Inside Out movie and the pleasure of seeing the sequel last week along with family and friends. After the first movie came out, I wrote a Parents’ Guide and after enjoying the sequel, was inspired to write a few reflections.

The sequel of Inside Out includes the same emotion characters (joy, sadness, anger, disgust and fear) we got to know in the first installation, with the addition of a few new characters as Riley enters puberty.

Moving into adolescence

The onset of adolescence is depicted in the film by a demolition team. While this humorous metaphor captures the bold and sometimes unpredictable changes that occur in puberty, it is also important to note that adolescence does not “tear down” the emotional structures in place of childhood, though it certainly adds layers of complexity and emotional development for teenagers.

New emotion characters

The new emotions that make an appearance are: anxiety, embarrassment, envy and ennui. We also get a sneak peek at nostalgia, though the running joke is that it is not yet their time to appear. 

Anxiety

In Inside Out 2, the addition of anxiety plays an important role as a key character in the movie, and is introduced as a kind of “companion” character to fear. There is a line in the movie acknowledging the similarities between the characters, in which anxiety explains that fear’s role is to protect Riley from dangers that are seen, and that anxiety’s role is to protect Riley from dangers that are unseen. Anxiety focuses on future projections of possible failures, in the attempt to prepare and steer Riley in the direction of success and accomplishment. While many emotion scientists (myself included) wouldn’t distinguish anxiety as a separate emotion distinct from the larger family of fear-based emotions, creating a new character highlighting  anxiety adds to the storyline and takeaways from the film. 

Finding ways to embrace and temper anxiety, rather than let it solely “run the show” provides a powerful climax and denouement to the story. With the significant increase among teenagers of anxiety and depression, the character of anxiety provides a window into the intense period of self-consciousness and desire to be included in adolescence which underpins all of anxiety’s machinations for control. While in the movie we see this play out in real-time friendships, the social lives of many teens is played out largely online. We can feel the same intensity of emotions when worried about our social connections in person or online. 

Embarrassment

Embarrassment makes its entrance in the moments of the newly heightened self-consciousness often paired with adolescence. Embarrassment develops as we become more aware of our increasingly complex social norms and expectations and we try to find our ways of “fitting in” within it. This process is often highlighted during adolescence, a period of development marked by a growing sense of identity formation. Interestingly embarrassment also exhibits the most empathy and understanding for the exiled emotions, as a ‘self conscious’ embarrassment is tightly tied to our impression of others around us. While not scientifically tied to empathy, embarrassment shows a greater perspective taking than the rest of the newly joined puberty emotions.

Envy

Envy also plays an important role in a developing “sense of self” and “sense of place” within social structures, as the character reflects on the qualities and characteristics of others seen as valuable and desirable and tries to position Riley advantageously. Envy is shown to be connected with contempt. It is the upward/inflated comparison of another as better or having more, instead of disgust which is a downward/diminishing comparison of another being toxic. It could have been meaningful to consider contempt, which is where our negative social judgments often reside. Contempt is a feeling of superiority towards others, a judgment of being better or “one up”. Contempt and envy are likely an emotion intensified by social media which creates a perfect platform for persistent upward and downward comparison with friends and strangers.

Ennui

Ennui is an interesting addition, as it is also not considered to be a distinct emotion by many emotion scientists, though the value added to the storyline is clear. Ennui is a French word used to describe weariness, dissatisfaction, or boredom- states which are often experienced by teens, and sometimes confusing or frustrating to their parents. The character provides numerous moments of humor throughout the film, as Riley oscillates between anxious moments of overcompensating and ennui moments of  trying to “play it cool”. Ennui has obvious ties to contempt, described above, which I have often felt is a very teenage emotion. Many teens feel a sense of withering superiority towards their parents which can lead to the ennui (“no one understands and I can’t be bothered”) behavior seen in the film.

Sense of self

The movie also explores the expansion of core beliefs and sense of self, mirroring the growing complexity of identity formation and self reflection key in the developmental stages of adolescence and into adulthood. As with the first film, there is a meaningful, though scientifically inaccurate, portrayal of what is sometimes referred to in psychotherapy as our “internal working model” of self. Joy, as in the first movie, is trying to selectively curate the memories and ideas that constitute who Riley is, to be only the positive side of herself. Anxiety finds this “totally positive” view naive and hopelessly uncool, a social poison for Riley entering highschool. Anxiety attempts to create a new socially savvy working model but it is too self-centered and turns aggressive. Both Joy and Anxiety fail when they try to overly curate a sense of self. All of us (our most charismatic, empathic, as well as annoying and cringeworthy moments) are part of an ongoing narrative understanding of the fullness of who we are. 

More to explore

I can hope that Inside Out 3 could include compassion. While it is not exactly an emotion, it is a meaningful strategy for us to more fully embrace all of our emotions. Compassion meditations with our difficult emotions can help us see that ALL of us are in the same boat when it comes to our difficult emotions- and that we can be the friendly loving presence we offer to others when feeling stressed, sad, or overwhelmed. Cultivating Emotional Balance, a training I co-created with Alan Wallace and which has been led by my daughter Eve Ekman is another resource for deepening our understanding of emotions through mapping individual emotion experience and applying mindfulness to our experience. Some of these tools are also available through the Atlas of Emotion website. 

All in all, it was a joy to watch and feel along with Inside Out 2.

If you haven’t already, check out the original A Parents’ Guide to Disney-Pixar’s Inside Out.

Paul Ekman is a well-known psychologist and co-discoverer of micro expressions. He was named one of the 100 most influential people in the world by TIME magazine in 2009. He has worked with many government agencies, domestic and abroad. Dr. Ekman has compiled over 50 years of his research to create comprehensive training tools to read the hidden emotions of those around you.

On Fear and being Afraid

Source: Atlas of Emotions

 In my dictionary of Feelings and Needs, Afraid is defined as “a feeling of fear, dread, or apprehension in response to a perceived threat or impending danger.”

The following are listed as synonyms: Fearful, Apprehensive, Scared, Terrified

In this post, renown emotions expert Dr Paul Ekman provides further guidance on fear:

What is Fear?

Fear is one of the seven universal emotions experienced by everyone around the world. Fear arises with the threat of harm, either physical, emotional, or psychological, real or imagined. While traditionally considered a “negative” emotion, fear actually serves an important role in keeping us safe as it mobilizes us to cope with potential danger.

Feeling fear

The family of fearful experiences can be distinguished in terms of three factors:

• Intensity: How severe is the harm that is threatened?

• Timing: Is the harm immediate or impending?

• Coping: What, if any, actions can be taken to reduce or eliminate the threat?

When we are able to cope with the threat, this lessens or removes the fear. Alternatively, when we are helpless to decrease the threat of harm, this intensifies the fear.

Fear can sometimes take place immediately following surprise and often oscillates with the experience of anger.

What makes us fearful

The universal trigger for fear is the threat of harm, real or imagined. This threat can be for our physical, emotional or psychological well-being. While there are certain things that trigger fear in most of us, we can learn to become afraid of nearly anything.

Common fear triggers:

• Darkness or loss of visibility of surroundings

• Heights and flying

• Social interaction and/or rejection

• Snakes, rodents, spiders and other animals

• Death and dying

Moods and disorders

Persistent fear can sometimes be referred to as anxiety if we feel constantly worried without knowing why. The inability to identify the trigger prevents us from being able to remove ourselves, or the actual threat, from the situation.

While anxiety is a common experience for many people, it can be considered a disorder when it is recurrent, persistent, intense, and interferes with basic life tasks such as work and sleep.

Recognizing fear

The facial expression of fear is often confused with surprise. While both expressions show distinctly raised eyebrows, a fear expression's eyebrows are straighter and more horizontal whereas in surprise they are raised and curved. The upper eyelid is also lifted higher in fear than in surprise, exposing more sclera (white of the eye). Finally, the lips are tensed and stretched in fear but more open and slack in surprise.

Source: The Paul Ekman Group

Vocal expression of fear

When experiencing fear, one’s voice often has a higher pitch and more strained tone. One may also scream.

Sensations of fear

Common sensations include feeling cold and shortness of breath. It also may include sweating and trembling or tightening of muscles in the arms and legs.

Posture of fear

The posture of fear can either be one of mobilizing or immobilizing- freezing or moving away.

The function of fear

The universal function of fear is to avoid or reduce harm. Depending on what we have learned in the past about what can protect us in dangerous situations, we are capable of doing many things we wouldn’t typically be able, or willing, to do in order to stop the threat.

The immediate threat of harm focuses our attention, mobilizing us to cope with the danger. In this way, fear can actually save our lives by forcing us to react without having to think about it (e.g., jumping out of the way of a car coming at us). The evolutionary preset actions of fear include fight, flight and freezing.

Responding to fear in ourselves

While traditionally considered a “negative” emotion, fear actually serves an important role in keeping us safe. It can, however, also keep us feeling trapped and prevent us from doing things we’d like to. Whereas some people find fear nearly intolerable and avoid the emotion at all costs, others experience pleasure from feeling fear and seek it out (i.e., watching a horror film).

Responding to fear in others

It takes a well-developed capacity for compassion to respect, feel sympathetic toward, and patiently reassure someone who is afraid of something we are not afraid of (most of us dismiss such fears). We do not need to feel another person's fear to accept it and help them cope.

Paul Ekman is a well-known psychologist and co-discoverer of micro expressions. He was named one of the 100 most influential people in the world by TIME magazine in 2009. He has worked with many government agencies, domestic and abroad. Dr. Ekman has compiled over 50 years of his research to create comprehensive training tools to read the hidden emotions of those around you. You can read this article on his website here.

The Atlas of Emotions

In collaboration with the Dalai Lama, Drs. Paul and Eve Ekman created an online, interactive map of emotions to increase emotional awareness and compassion on a global front. 

The motivations behind this project are simple: we don't know what we don't know, and many of us don't know what we're feeling or why--we simply react! By expanding our understanding and use of greater emotional vocabularies, each of us will be better equipped to notice, learn from, and manage emotional triggers and responses.

The Atlas of Emotions is available for free to the public free as an online educational resource.

Cultivating Empathy and Compassion

By Dr. Paul Ekman

Dr. Ekman describes the steps towards feeling empathy and acting compassionately, as well as the different forms of compassion. 

Recognizing Emotion

The first step toward being empathetic and acting compassionately is to recognize how someone is feeling and, in particular, when they are suffering. This is often the simplest and easiest step of the process. For the most part, people are pretty skilled at recognizing how others are feeling when others clearly express emotional information through their words, facial expressions, and other nonverbal communication. However, it can be harder when someone masks or conceals their emotions. Emotional information may still be leaked, however, in the form of a micro expression. It can also be harder for some people to recognize the emotions of others, particularly if they are on the autism spectrum. Dr. Ekman’s online micro expression training tools are geared towards teaching you to quickly and accurately detect the macro, micro and subtle expressions of others in real time. 

Knowing how someone feels is the first step towards acting compassionately as we can not relieve the suffering of others if we don’t know they are suffering in the first place. On the other hand, recognizing the emotions and suffering of others does not guarantee we will respond compassionately, as it is possible to know how someone is feeling but not be concerned or interested in their wellbeing. 

Emotional Resonance

The next step after recognizing emotion is experiencing emotional resonance. I distinguish two types of emotional resonance: identical resonance and reactive resonance. 

• Identical resonance is when you realize someone is in pain and you feel that same suffering. You actually physically experience a version of the other person’s pain.

• Reactive resonance is when you realize someone is suffering and you have an emotional response (care and concern) to their suffering, but you don’t actually feel their pain.

With some exceptions, most people usually resonate with others on some level. Most people love to be in the company of highly emotional resonant people, as it can help them feel seen and heard. On the other hand, highly resonant and empathetic people need to be careful about preventing burnout by maintaining healthy boundaries and finding ways to care for themselves and stay resourced.  

Feeling emotional resonance is an important part of maintaining relationships with the people we love and for growing the roots to all forms of compassion. 

 Types of Compassion: Familial, Global, Sentient and Heroic

I distinguish different types of compassion based on who our compassion is aimed at and how we act in response. 

• Familial compassion is the most common form of compassion. It is compassion we have for a family member who is suffering. Like the emotions, it is universal to the species and it can even be observed in other species. I believe familial compassion is the seed that can grow to extend to other people, and even all beings.

• Global compassion is a concern to alleviate the suffering of anyone, regardless of their nationality, language, culture, or religion. Global compassion is when compassion is felt toward all human beings, and it is a central concern in someone’s life.

• Sentient being compassion is compassion towards all living beings (not just humans). This type of compassion is sometimes aligned with certain religions and philosophies.

• Heroic compassion is when someone takes action to protect the wellbeing of others despite the consequences and risks of doing so (in extreme instances, potential death). To be considered heroic compassion, this action is taken with no expectation of reward or recognition, but rather as a form of extreme altruism.

 Paul Ekman is a well-known psychologist and co-discoverer of micro expressions. He was named one of the 100 most influential people in the world by TIME magazine in 2009. He has worked with many government agencies, domestic and abroad. Dr. Ekman has compiled over 50 years of his research to create comprehensive training tools to read the hidden emotions of those around you.