Emotional
Vocabulary
Reference

ADHD Executive Function Tools

A structured reference for naming emotions with precision

Why Precision Matters

Most people have a working vocabulary of four or five emotions. Happy, sad, angry, stressed, fine. When something more specific is happening - a slow frustration building toward resentment, or a restless anticipation that keeps pulling focus - the word "stressed" does not capture it, and the vagueness makes it harder to address.

ADHD compounds this. Emotional responses tend to arrive fast and at full intensity. By the time you register that something is happening, the feeling has already shaped your reaction. The window between stimulus and response is short, and without a precise word for what you are experiencing, that window gets even shorter. You respond to the intensity rather than the content of the emotion.

This reference maps 54 distinct emotions across three levels of specificity. Core emotions sit in the left column - the broadest categories. Intermediate emotions narrow the field. The right column holds the specific words that let you say exactly what is happening, not just approximately.

The steps below are built around turning this from a chart you read once into a tool you reach for in the moment.

How to Use This Reference

  1. Start with the core emotion column. When you notice a shift in how you feel, find which of the six categories is closest - even a rough match is enough to begin.
  2. Move one column right. The intermediate emotions split each core into three distinct flavors. "Anger" becomes irritation, frustration, or resentment - and those three call for different responses.
  3. Land on the specific word. The right column holds the precise term. You do not need to find the perfect one. You need one that is closer to the truth than the word you started with.
  4. Keep this reference visible. Pin it to a wall, save it on your phone, or leave it in your notebook. Emotional vocabulary grows through repeated use, not memorization.
  5. Use it after the fact first. Naming emotions in the moment is a later skill. Start by reviewing your day and identifying what was actually happening during the moments that stood out.
1

Emotional Vocabulary Reference

Core Emotion Intermediate Emotion Specific Emotions
Happiness Joy Elation, Ecstasy, Jubilation
Contentment Satisfaction, Peace, Serenity
Excitement Anticipation, Eagerness, Enthusiasm
Sadness Grief Despair, Regret, Sorrow
Melancholy Longing, Pensiveness, Reflection
Disappointment Dismay, Letdown, Discouragement
Anger Irritation Agitation, Annoyance, Impatience
Frustration Vexation, Provocation, Exasperation
Resentment Bitterness, Hostility, Animosity
Fear Anxiety Worry, Unease, Nervousness
Apprehension Trepidation, Suspicion, Distrust
Terror Panic, Dread, Horror
Surprise Amazement Astonishment, Awe, Wonder
Shock Disbelief, Bewilderment, Stupefaction
Confusion Perplexity, Bafflement, Distraction
Disgust Revulsion Repulsion, Abhorrence, Detestation
Aversion Dislike, Repugnance, Distaste
Contempt Disdain, Scorn, Disapproval
2

Before Your Next Session

Reflection Prompts

Think about the last time you reacted to something at work before you had a clear read on what you were feeling. Using the reference, name the specific emotion that was driving the reaction. What would have been different if you had that word in the moment?

Pick one recurring situation this week - a meeting, a conversation, a transition between tasks. After it happens, find the specific emotion on this chart. Track whether the word changes as you sit with it for a few minutes.

3

Tandem Coaching Partners

Credentialed coaches with real-world leadership experience,
partnering with executives and organizations
to unlock sustainable growth.

Consultation

tandemcoach.co/
contact-us

Email

info@tandemcoach.co

Phone

855 51 COACH

Challenge your thinking.
Discover your capabilities.
Act on them.

Dallas, TX  |  Houston, TX  |  Worldwide Virtual