Disbelief is the inability or refusal to accept that something is true, often triggered by unexpected events. It feels like a jolt of surprise mixed with confusion and hesitation. Disbelief can show up when you encounter something extraordinary or bizarre, making it hard to process what's happening. In Plutchik’s model, disbelief sits under the broader category of surprise, which has a neutral valence and high arousal. This emotion helps us orient and pay attention to new information, even if it challenges our existing beliefs.

Using Inner

In Inner, track patterns of disbelief by noting when and where it arises. Pay attention to physical sensations like a racing heart or wide eyes. Use the app’s journaling prompts to explore what triggers your disbelief and how it affects your thoughts and actions. Practice regulation strategies like deep breathing or grounding techniques to manage the intensity of this emotion.

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Common Triggers

→Unexpected news (e.g., winning the lottery)
→Sudden changes in plans or circumstances
→Miraculous events
→Encountering bizarre or peculiar situations
→Discovering new and surprising information
→Witnessing accidents or coincidences

Physical Sensations

•Racing heart
•Wide eyes
•Raised eyebrows
•Dropped jaw
•Frozen posture
•Increased alertness

Working with This Emotion

Recognize

Disbelief can be recognized by physical sensations like a sudden jolt, wide eyes, and an open mouth. Facial expressions often include raised eyebrows and a dropped jaw. Behaviorally, you might pause or freeze in response to the unexpected event. Associated words from the NRC lexicon include 'amazed', 'astonished', and 'dumbfounded'.

Understand

Common causes of disbelief include sudden and unexpected events, such as accidents, coincidences, or miraculous occurrences. It can also arise when you encounter information that contradicts your existing beliefs or expectations.

Label

To label disbelief precisely, focus on the specific feeling of being unable to accept something as true. Distinguish it from similar emotions like surprise (which is more about unexpected events) and confusion (which involves a lack of clarity). Disbelief often comes with a sense of hesitation and a need for further processing.

Express

Healthy ways to express disbelief include asking questions, seeking clarification, or sharing your feelings with someone you trust. You can also use creative outlets like writing or art to process the emotion. It’s important to acknowledge your disbelief rather than suppressing it.

Regulate

Strategies to regulate disbelief include deep breathing exercises, mindfulness practices, and grounding techniques. Engage in activities that help you feel more centered and calm. If the disbelief is intense, consider talking to a therapist or counselor for support.

Practical Examples