Hybrid emotions

Definition

Plain version:
Hybrid emotions are repeatable patterns made from a mix of feelings, stories and habits; they give quick relief or reward now, but often cost you later unless you change the pattern.

Formal definition:
A hybrid emotion is a learned, recurrent configuration of multiple emotions plus appraisals (“the stories I tell”) and behaviours that functions as a regulatory loop across the biogenic triad—primarily one domain (Self-Production: fuel & growth; Self-Organisation: roles & rules; Self-Correction: notice & fix), while borrowing from the others. It delivers short-term benefit (relief/status/control) with potential long-term cost (exhaustion/rigidity/shrinking options) until interrupted.

How a hybrid differs from an emotion:

  • Moment vs loop: emotions are brief signals; hybrids are loops that repeat.

  • Single vs mixed: emotions have a main signal; hybrids blend several emotions with beliefs and habits.

  • One lever vs many: emotions often respond to a single move; hybrids need multi-point tweaks (SP/SO/SC).

Identification checklist (use 3+ = likely hybrid):

  • Shows up again and again in similar situations.

  • Includes a story (e.g., “I’ll be found out,” “I can’t lose,” “Only I can fix it”).

  • Has a typical behaviour (over-prep, pile-on, people-pleasing, doom-scrolling, etc.).

  • Brings immediate relief or buzz, then longer-term cost.

  • Tied to a primary biogenic domain (mostly SP / SO / SC), not just a momentary feeling.

The loop (write it once on each hybrid page):
Trigger → emotion mix → appraisal (“story”) → behaviour → short-term relief/boost → long-term cost → repeat.

Scope notes:

  • Hybrids are patterns, not diagnoses. They can sit alongside clinical conditions but aren’t clinical labels.

  • They’re modifiable: small, repeated changes at fuel & growth (SP), roles & rules (SO), and notice & fix (SC) break the loop.

Examples (from this guide):
Hubris, Cynicism, Burnout, Perfectionism, Hypervigilance, Outrage, Catastrophising.

Hubris — the overconfidence trap

(Hybrid: pride + thrill + contempt → mainly Self-Organisation)

At a glance

  • What it’s saying: “I can’t lose.”

  • What it wants: Speed, status, and exceptions.

  • Use it well: Slow down, invite dissent, test small.

  • Watch-outs: Deaf to feedback, risky bets, bending rules.

Biogenic lens

In the triad: Hubris inflates Self-Organisation (status > standards), hijacks Self-Production (fuel & growth) with hype, and mutes Self-Correction (notice & fix).
Self-Production (fuel & growth): Hype sprints, poor sleep, stimulants → fragile performance. Protect sleep, food, movement; cap caffeine.
Self-Organisation (roles & rules): Exceptions for me; blurred accountability. Replace charisma with clear standards and shared credit.
Self-Correction (notice & fix): Skips checks. Add premortems, red-teams, and kill criteria before you scale.

Components

Winning streak + praise + low friction + status signals; anxiety dialled down; contempt for constraints.

Typical triggers

Rapid success, concentrated power, flattery, isolation from ground truth.

Traps

Announcing before evidence; punishing dissent; moving goalposts; survivorship bias.

Correctives

  • Premortem: “It failed — why?” Fix those items now.

  • Dissent buddy / red team: licensed to say “no.”

  • Base rates: what usually happens for teams like ours?

  • Small bets: prove it on a tiny scale first; set kill criteria.

  • Decision journal: write assumptions; review in 30 days.

  • 24-hour rule before public promises.

When to worry

Grand plans + little sleep + risky spending; boundary violations; aggression. Consider medical review if mood/sleep are extreme; see GP/psych. Safety issues → 000.

Cross-links: Pride, Admiration, Indignation, Perfectionism, Outrage.

Cynicism — “Why bother?”

(Hybrid: disappointment + contempt + fatigue → mainly Self-Organisation / Self-Production)

At a glance

  • What it’s saying: “I’ve been burned — armour up.”

  • What it wants: Energy conservation and fewer let-downs.

  • Use it well: Set boundaries; pick one useful action.

  • Watch-outs: Snark as identity, poisoning rooms, learned helplessness.

Biogenic lens

In the triad: Withdraws from Self-Organisation (trust collapses), drains Self-Production (fuel & growth), and stalls Self-Correction (no experiments).
Self-Production (fuel & growth): Schedule recovery (sleep anchors, sunlight, mates, movement); reintroduce small joy/making.
Self-Organisation (roles & rules): Define your lane, hours, and “no’s”; find one trustworthy pocket where effort pays.
Self-Correction (notice & fix): For each complaint, one fix this week.

Components

Repeated disappointment, unfairness, doom feeds, sarcastic coping.

Typical triggers

Broken promises, performative leadership, chronic under-resourcing.

Traps

Globalising (“everything’s cooked”), disengaging from the few levers that work.

Correctives

  • One action per gripe.

  • News diet: time-boxed, high-signal. Add “builders” to feeds.

  • Boundary + recovery plan.

  • Find a pocket of trust (small team/local project).

When to worry

Most-days cynicism, relationship strain, alcohol creep, flatness for weeks → GP/psych; reassess role/fit.

Cross-links: Resentment, Frustration, Burnout, Hope, Indignation.

Burnout — system out of fuel

(Hybrid: frustration + cynicism + anhedonia → mainly Self-Production)

At a glance

  • What it’s saying: “Chronic load + low control + thin reward = cooked.”

  • What it wants: Rest, fair load, restored meaning, better rules.

  • Use it well: Stop leaks, rebuild basics, change setup — not just weekends.

  • Watch-outs: Numbing, errors, quitting without a plan.

Biogenic lens

In the triad: Collapses Self-Production (fuel & growth), warps Self-Organisation (unfair scope), blunts Self-Correction (mistakes repeat).
Self-Production (fuel & growth): Non-negotiable sleep, food, movement, people; re-add micro-joys.
Self-Organisation (roles & rules): Stop/trim/delegate 20%; rotate duties; reclaim focus blocks; reconnect work to who it helps.
Self-Correction (notice & fix): One structural change/week (tool, process, boundary). Log errors → fix list.

Components

Exhaustion, depersonalisation/cynicism, reduced efficacy.

Typical triggers

Unrealistic load, interruptions, unfairness, 24/7 culture, chronic care load.

Traps

Working harder to dig out; “after this sprint” myth; swapping jobs without new rules.

Correctives

  • Load audit: stop/trim/delegate.

  • Recovery blocks in calendar.

  • No after-hours rule and off-ramp.

  • Meaning top-ups (“who benefits?” daily).

  • Boundary convo (Issue→Impact→Request).

  • Calm exit plan if needed.

When to worry

Near-misses, persistent dread, health impacts, thoughts of not wanting to be here → see GP/psych now; acute risk → 000.

Cross-links: Frustration, Cynicism, Loneliness, Joy, Hope.

Perfectionism — “Only perfect is safe”

(Hybrid: pride + fear + shame → mainly Self-Correction)

At a glance

  • What it’s saying: “If it’s not flawless, don’t ship.”

  • What it wants: Certainty and protection from judgment.

  • Use it well: Define “good enough,” ship small, learn fast.

  • Watch-outs: Endless polishing, avoidance, procrastination dressed as quality.

Biogenic lens

In the triad: Overdrives Self-Correction (errors = identity threat), drains Self-Production (fuel & growth), and rigidifies Self-Organisation (unrealistic norms).
Self-Production (fuel & growth): Perfection costs sleep and creativity. Protect basics; add playful reps that tolerate errors.
Self-Organisation (roles & rules): Make criteria explicit; share drafts earlier; rotate ownership so standards are collective, not personal worth.
Self-Correction (notice & fix): Replace “flawless” with Definition of Done, time-boxes, and error budgets.

Components

High standards + fear of evaluation + shame spikes on imperfection.

Typical triggers

Public delivery, new roles, high-stakes feedback cultures, past criticism.

Traps

All-or-nothing thinking, avoidance of stretch, tying worth to output.

Correctives

  • Definition of Done (three bullet points).

  • Time-box + “done by 5” rule.

  • Ship small / versioning (v0.3 today).

  • User test early (get real feedback).

  • Error budgets (x% imperfection allowed).

  • Self-talk shift: “better, not perfect.”

When to worry

Nothing ships; paralysed by tasks; sleep/anxiety crashes; depression risk → GP/psych; consider CBT/ACT skills.

Cross-links: Shame, Anxiety, Pride, Curiosity, Regret.

Hypervigilance — always on guard

(Hybrid: fear + surprise + anxiety → mainly Self-Correction)

At a glance

  • What it’s saying: “Danger could be anywhere — stay alert.”

  • What it wants: Safety via scanning and control.

  • Use it well: Calibrate risk, set an off-switch, re-enter safe places in steps.

  • Watch-outs: Exhaustion, startle, controlling others, shrinking life.

Biogenic lens

In the triad: Overdrives Self-Correction (constant threat detection), depletes Self-Production (fuel & growth), strains Self-Organisation (relationships, routines).
Self-Production (fuel & growth): Sleep, nutrition, and movement first; stimulants down; nervous-system downshifts (long exhales, grounding).
Self-Organisation (roles & rules): Share safety plans; agree check-in rules so the household doesn’t live on your alarm.
Self-Correction (notice & fix): Real-time safety check (“Am I safe right now?”), worry windows, and graded exposure to safe-but-scary.

Components

Startle reactivity, scanning, intolerance of uncertainty; often trauma history.

Typical triggers

Past harm, unsafe environments, night, crowds, ambiguous cues, lack of sleep, caffeine.

Traps

Compulsive checking, avoidance, controlling others’ movements, news overconsumption.

Correctives

  • 3-point safety check: now/near/far threats?

  • Worry window (15 min/day max).

  • Graded exposure ladder with a buddy/clinician.

  • Media/stimulant caps.

  • If/then plans for realistic risks.

When to worry

Nightmares/flashbacks, panic, significant avoidance, substance use → trauma-informed care via GP/psych; acute risk → 000.

Cross-links: Fear, Anxiety, Surprise, Catastrophising, Loneliness.

Catastrophising — worst-case films

(Hybrid: anxiety + fear + control-loss → mainly Self-Correction)

At a glance

  • What it’s saying: “The worst will happen (and I won’t cope).”

  • What it wants: Certainty and control.

  • Use it well: Add base rates, plan a step, then stop the movie.

  • Watch-outs: Paralysis, avoidance, reassurance loops.

Biogenic lens

In the triad: Overloads Self-Correction with biased predictions, drains Self-Production (fuel & growth), and disrupts Self-Organisation (plans/relationships).
Self-Production (fuel & growth): Reduce physiological arousal (sleep, breath, movement) so thinking sharpens.
Self-Organisation (roles & rules): Share realistic plans; don’t outsource all calming to others.
Self-Correction (notice & fix): Base rates, best/base/worst outcomes, one test, and if/then coping plans.

Components

“Fortune-telling,” probability neglect, vivid “then everything collapses” imagery.

Typical triggers

Ambiguous symptoms, money/health uncertainty, big decisions, high responsibility.

Traps

Dr Google spirals, over-checking, avoiding progress to dodge imagined failure.

Correctives

  • Probability pie: best/base/worst; write percentages.

  • One-step test (smallest experiment that reduces uncertainty).

  • If/then coping plan for worst reasonable case.

  • Time-box rumination; move after.

  • Exposure to uncertainty (leave one thing un-checked).

When to worry

Most-days distress, life shrinking, health anxiety, compulsions → GP/psych (CBT helpful). Acute risk → 000.

Cross-links: Anxiety, Fear, Relief, Frustration, Hope.

Outrage — heat for a cause

(Hybrid: anger + indignation → mainly Self-Organisation)

At a glance

  • What it’s saying: “This breach matters — act.”

  • What it wants: Visible redress and stronger norms.

  • Use it well: Get facts, scale action to harm, protect dignity, then rest.

  • Watch-outs: Always-on alarm, dehumanising language, relationship burn-through, burnout.

Biogenic lens

In the triad: Energises Self-Organisation (norm defence), taps Self-Production (fuel & growth) for action, and needs Self-Correction to turn heat into repair.
Self-Production (fuel & growth): Channel bursts; schedule recovery. No body, no movement.
Self-Organisation (roles & rules): State the rule/value, the harm, and the proportionate remedy. Keep process fair.
Self-Correction (notice & fix): Act where you have leverage; measure outcomes; stop when done.

Components

Moral anger + group protection + urgency.

Typical triggers

Bullying, corruption, unsafe practice, broken process, visible unfairness.

Traps

Performative posting, constant vigilance, humiliating targets, neglecting basics; alienating allies.

Correctives

  • Facts first.

  • Scope of control: pick your lever (report, reform, support).

  • Action ladder: private call-in → report → policy change; no doxxing.

  • Boundaries & rest: rotate roles; schedule off-duty.

  • Local action beats rage feeds.

When to worry

Sleep wrecked, relationships fray, you’re joining mob harms, or despair sets in → step back; GP/psych; emergency risk → 000.

Cross-links: Anger, Indignation, Compassion, Cynicism, Hope.