Rethinking Emotions from a Constructivist Perspective

One of the big questions in psychology is where our emotions actually come from and what they really are. Over time, different theories have tried to explain them: as hardwired survival instincts, as reactions to what happens in our bodies, as blends of physical and emotional experience, as mental evaluations of a situation, or even as patterns shaped by the society we grow up in. What all these perspectives share, however, is the recognition that emotions are powerful forces. They can’t simply be “switched off,” and when they grow too intense, they can easily take over and quiet down our logical brain.

But there’s another way of looking at emotions that you don’t hear about as often — one that is steadily gaining attention. This is the constructivist view of emotions, researched extensively by neuroscientist Lisa Feldman Barrett. From this perspective, emotions aren’t pre-set reactions we’re born with. Instead, our brains actively construct them in the moment, weaving together past experiences, cultural learning, and the meanings we attach to what is happening right now.

Seen this way, emotions become less like automatic reflexes and more like flexible, living processes. For decades, the dominant belief was that fear, anger, joy, or sadness arise in the same way for everyone, no matter the culture or context. Barrett’s Theory of Constructed Emotion challenges that idea. She argues that our brains are prediction machines: constantly interpreting body sensations, drawing on memory, and fitting the pieces into categories like “fear” or “joy.” In other words, emotions are not something we have — they are something we make, moment by moment.

This shift changes everything. It helps us see why the same racing heart can be labeled as anxiety in one situation and excitement in another. It explains why emotional experiences vary so widely across cultures and individuals. Most importantly, it shows us that we are not passive in our emotions. By expanding our emotional vocabulary, tuning into body signals, and reframing how we interpret situations, we can shape the very emotions we experience.

Understanding emotions as constructed opens up new possibilities. It means we can develop greater emotional agility, strengthen resilience, deepen relationships, and approach life’s challenges with more clarity and flexibility. Instead of being hijacked by emotions, we can step into a more active role in how we experience and express them.

Exploring your emotions from a constructivist approach - a practical guide.

Choose one emotion you are currently experiencing or one that showed up strongly in a recent situation. Take a few slow breaths and give yourself permission to pause. Move through the questions one by one, either journaling your answers or reflecting quietly. Don’t rush — the goal is not to “fix” the emotion but to understand its layers. As you gain clarity, notice how the meaning of the emotion may shift and how it can serve you rather than hold you back.

1. What is your body whispering to you right now?
   Notice where the emotion lives in you — the heartbeat, the breath, the tension or warmth.

2. When have you felt something like this before?
   Allow your memory to show you the echoes of this feeling in your life story.

3. What meaning are you giving to this moment?
   Ask yourself what story you are telling that turns these sensations into this particular emotion.

4. If you looked at this feeling through a different lens, what else could it be?
   Could fear also be care? Could restlessness also be energy waiting to move?

5. How might this emotion be here to serve you rather than control you?
   What guidance is it offering — about what matters, what needs care, or what step is ready to be taken?

By unpacking the building blocks of emotions, you open the door to experiencing them with greater clarity and choice.

Additional Resources

These carefully selected interviews offer valuable insights into understanding and managing emotions, anxiety, and stress. They are for educational purposes only and are not a substitute for professional advice.

1. Unlocking Us with Brené Brown – Anxiety, Calm, and Over/Under-Functioning In this episode, Brené Brown explores the patterns of over-functioning and under-functioning during stressful times, and how cultivating calm can help manage anxiety. Listen to the episode on Brené Brown’s website.

2. Dr. Susan David – Build Emotional Agility, Avoid Burnout, and the Risks of Toxic Positivity Psychologist Dr. Susan David discusses emotional agility — the ability to navigate thoughts and feelings with curiosity — and how it can protect against burnout while promoting wellbeing. Watch the interview on YouTube.

3. Neuroscience and Anxiety – Why Anxiety May Be a Predictive Error in the Brain A leading neuroscientist explains how anxiety can be understood through the brain’s predictive processes, and how reframing this can change our approach to it. Watch the interview on YouTube.