Distinguishing between emotions ↔ thoughts ↔ bodily sensations ↔ grasping/urge is a powerful technique in both Early Buddhism and modern evidence-based mindfulness (MBSR, MBCT, ACT, etc.).The reason it helps so much is that it breaks the automatic chain reaction that normally keeps suffering going.

(what the Buddha calls papañca – mental proliferation)

1. Sensation arises (tight chest, heat in face, butterflies in stomach, etc.)
2. The mind instantly labels it as an emotion (“I’m angry / anxious / ashamed”)
3. Thoughts immediately pile on (“He shouldn’t have said that… I always mess up…”)
4. Grasping / aversion kicks in (urge to attack, hide, ruminate, drink, scroll, etc.)
5. The whole loop feeds itself and lasts minutes, hours, or days → suffering.

When you cannot tell these four layers apart, the process feels like one solid, real “I” that is angry/anxious. It feels undeniable and permanent.

The Normal Chain That Keeps Us Stuck