Common Triggers
- →Unexpected negative news
- →Loss of a loved one
- →Project cancellation
- →Job rejection
- →Relationship breakdown
- →Natural disaster impact
Physical Sensations
- •Heaviness in the chest
- •Sinking feeling in the stomach
- •Tightness in the throat
- •Fatigue or lethargy
- •Numbness in the limbs
- •Difficulty breathing
Plutchik's Emotion Wheel
sadness
reintegration / help-seeking
Working with This Emotion
Recognize
Dismay can be recognized by physical sensations like a heavy heart, a sinking feeling in the stomach, and a sense of dejection. Facial expressions might include a furrowed brow and downcast eyes. Behavioral signs could include withdrawal or crying. Words associated with dismay include 'abandoned,' 'anguished,' 'dejected,' and 'despondent.'
Understand
Dismay is often triggered by unexpected negative events, such as the cancellation of important plans, a sudden loss, or the realization that something you hoped for won't happen. It can also arise from feeling isolated or neglected.
Label
To label dismay accurately, focus on the specific feelings of concern and distress due to an unexpected event. Distinguish it from similar emotions like sadness, which is more general, or disappointment, which is often about unmet expectations without the element of surprise.
Express
Healthy ways to express dismay include talking openly about your feelings with a trusted friend, writing in a journal, or engaging in creative activities like painting or music. These outlets can help you process and release the emotional weight.
Regulate
Strategies to regulate dismay include deep breathing exercises, mindfulness meditation, and seeking support from loved ones. Engaging in physical activity or spending time in nature can also help alleviate the distress. If needed, professional therapy can provide additional tools for managing this emotion.
Co-occurring Emotions
Emotions that frequently appear alongside dismay, based on the NRC Emotion Lexicon.
Associated Words
Words associated with dismay from the NRC Emotion Lexicon.
Using Inner
Using Inner, you can track patterns of when and why dismay arises. Notice physical sensations like heaviness in your chest or a sinking feeling in your stomach. Journal about what triggers this emotion and how it affects your behavior. Explore regulation strategies such as deep breathing or talking to a trusted friend to help manage the distress.
Try Inner for FreeSources & References
- —RULER Framework (Yale Center for Emotional Intelligence)
- —Plutchik's Wheel of Emotions
- —Geneva Emotion Wheel
- —Lisa Feldman Barrett - How Emotions Are Made
Related Content
Distress
Extreme anxiety, sorrow, or pain.
Disappointment
Sadness or displeasure caused by non-fulfillment of hopes or expectations.
Surprise
A feeling of mild astonishment caused by something unexpected.
Late for Something
Dreams of being late for important events, often reflecting anxiety about missing opportunities or not meeting expectations.
Projection
Attributing one's own unacceptable thoughts, feelings, or motives to another person.
The Shadow
The unconscious aspect of personality containing rejected or repressed qualities.