The anatomy of an upset

Eugene was having a bad day.  On the way to work, some idiot cut him off, then another stupid person slipped ahead into a prime parking spot, making him late for work, which he hated. 

If you could be a fly on the wall of Eugene’s mind, you might hear these thoughts buzzing through his head. His face showed that he was upset, but when I asked him if he was stressed about anything, he looked surprised.  There was nothing unusual about this morning, compared to an average day in his life.

We retraced the components of that morning’s events, beginning with the upset toward the driver who had cut him off.  The thought that the driver was an idiot triggered the feeling of rage and more angry thoughts.

“Learn how to drive or get off the road, you idiot” and the feeling of being personally attacked, “How dare you be so rude to me?” The sequence inside this upset culminated with revenge thoughts. “Nobody gets away with insulting me!” and the action of blasting his horn and speeding ahead while thinking, “that’ll show him!”

The anatomy of an upset

This anatomy of an upset shows how thoughts connect to feelings and how feelings connect to behaviors. Eugene’s upset illustrates the path triggered by an objective event, attributed by Eugene as an intentional attempt to humiliate him.  Once triggered, his thoughts dragged him into angry feelings which then lead him to retaliatory behaviors.  Eugene’s emotional system couldn’t settle down until the sequence of thoughts, feelings and actions was complete.

Displaying websitethoughtsfeelingsandbehavioarsdiagram%20(2).jpg

This choreography of attack thoughts, anger and retaliation had been played out throughout Eugene’s life, culminating in the reason why he was in my office that morning.

Eugene was in my office because his wife had given him an ultimatum about his anger – either he got help or the marriage was over. He didn’t want to lose his family, but he didn’t believe he had any anger issues either.  He felt that his family did not respect him.  Without respect, he couldn’t feel strong, and what kind of man would he be if he felt weak?

In therapy, Eugene recognized that he could feel strong without being angry.  He learned how to stay centered when he didn’t have the answers to his children’s questions.  He enjoyed feeling calm while driving to work or relaxing at home with wife.

Not just Eugene

Do you remember the last time you were upset about something?  Could you name the feeling you were having and the thoughts that went with them?

Think about how your thoughts, feelings and behaviours are all interconnected and how they play off of one another. Are you reinforcing your upsets with your thoughts and actions?

Like Eugene, when events around you trigger upsets that activate powerful emotions, what you do and think will impact your actions.  While we like to compartmentalize certain aspects of being, they are not as simple as dresser drawers. Maybe your behaviour at work influences your feelings at home. Maybe  stress manifests itself in biting your nails, other nervous habits, or a lack of self-confidence.

Understanding and managing  powerful emotions may look simple, but is a difficult process.

If you want to take control of your upsets, contacting a registered  psychologist is a step in the right direction.

Patients in this story are a fictional composite of people who have sought help for this issue. Any resemblance to real persons, living or dead is purely coincidental.

Dr. Eva Fisher is an Ottawa psychologist who has been providing psychotherapy for a variety of issues for over 20 years. Follow her on Twitter @drevafisherFacebook or Instagram @dr_evafisher. Blog writing assisted by freelance journalist Alyssa McMurtry.

Written by Dr. Eva Fisher C Psych
All rights reserved. Copyright protected.




About the Author:

Dr. Eva Fisher is the founder and clinical director of Fisher Associates Psychological Services. Based on over 20 years of clinical experience, she is an Ottawa Psychologist that provides psychotherapy to adults, children, couples and families on a variety of issues.

Leave A Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

  • Individual therapy
  • Couples therapy
  • Family therapy
  • Stress Management
  • Grief & Loss Therapy
  • Career Counseling

Fisher Bloom

436 Gilmour St. Suite 101

Ottawa, Ontario

K2P 0R8



Blog Categories:

Fisher Bloom