Inside Out 2: Understanding Emotions And Improving Mental Health

The 2015 movie Inside Out is a critically acclaimed animated film that offers a fun way to understand common emotions like joy, sadness, anger, fear, and disgust. In 2024, the release of its sequel, Inside Out 2, has sparked new discussions about emotions and mental health due to the addition of new emotions like embarrassment, anxiety, envy, nostalgia, and ennui to the cast. The Inside Out series can help people of all ages recognize and understand their emotions, which can positively impact overall mental health. If you’re experiencing any emotional challenges, consider talking to a therapist for insight and support.

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Inside Out 2: A no-spoiler summary 

Inside Out 2, directed by Kelsey Mann, produced by Mark Nielsen, and written by Meg LeFauve and Dave Holstein, is a Disney Pixar film sequel to the 2015 Inside Out. It’s currently the highest-grossing film in theaters in 2024. The trailer can be viewed on YouTube or the Disney website. 

Inside Out 2 follows Riley, the same protagonist from the first film. However, Riley is now a teenager experiencing new emotions—some of which don’t always get along with the emotions from the first movie. Inside Out 2 can be said to highlight mental health and showcase how different emotions may work together to cope with change as Riley navigates hockey camp and the emotional rollercoaster of puberty.

The Inside Out 2 emotions and their real-life lessons 

Many of the emotions in Inside Out 2 are the same as those in the first film. However, the film also introduces embarrassment, anxiety, envy, nostalgia, and ennui. Below are explanations of these emotions and how they might appear in real life. 

Envy

In Inside Out 2, envy is second-in-command to anxiety, often prompting anxiety’s behavior. 

In real life, envy is an emotion frequently mistaken for jealousy. Envy can be defined as the desire for something that someone else has, such as their achievements, appearance, relationship, or belongings, to name a few common examples. Envy can contribute to anxiety in some individuals, especially if they have negative self-beliefs, such as “I’m not as good as that person,” or “I can’t do what they did.” 

Nostalgia

Nostalgia is a new emotion in Inside Out 2 but the oldest inside Riley’s head. She frequently reminisces about the past and struggles to live in the moment. 

Merriam-Webster defines nostalgia as “a wistful or excessively sentimental yearning for return to or of some past period or irrecoverable condition.” A person might experience nostalgia when looking back on their memories and wishing they could return to those moments. 

Ennui

Ennui can be described as a “feeling of weariness and dissatisfaction” that can present similarly to boredom. In Inside Out 2, the ennui character attempts to balance the character of fear by using sarcasm and apathy. This emotion typically takes a more neutral tone than the others, acting as a moderator for the entire group. 

People may experience ennui in their lives as a sense of exhaustion, boredom, or lack of emotional response to various situations. 

Sadness

Sadness in Inside Out 2 often tries to shut down Joy’s ideas and offer a pessimistic perspective. However, although sadness can be painful in real life, this emotion often serves an important purpose. 

In general, sadness allows people to recognize that they are hurt and may help them move forward by externalizing their pain through tears or other forms of release. Berkeley reports that sadness can also improve memory, reduce judgment, increase motivation, and improve some social interactions. 

Embarrassment 

In the movie, embarrassment often distracts the character of anxiety, increasing the chances of Riley experiencing happiness. 

In real life, embarrassment is typically viewed as a social emotion that can remind individuals when they might be making mistakes and motivate them to learn from their errors. Embarrassment can sometimes occur without reason, however, and this emotion may prompt feelings like shame and guilt, which can be connected to negative self-talk. 

Anxiety 

Anger

Anger is a frequently misunderstood emotion. In Inside Out 2, anger often attempts to protect Riley from other emotions, like anxiety. However, he tends to jump to conclusions and impulsively shares his thoughts. 

In real life, anger can be similar. Although anger is often considered a “negative” feeling, studies show that anger is often a secondary emotion that serves to protect individuals from other painful feelings. Anger can signal that a situation is unhealthy or dangerous and protect someone from harm. In addition, anger can release pent-up emotions when expressed healthily. 

Disgust 

Disgust, as a character, is usually protective of Riley and wary of the other emotions. In reality, disgust is an emotion generally meant to protect a person from illness, disease, and contamination. This emotion may also socially protect a person by helping them avoid situations that could be psychologically unhealthy. 

Fear 

Fear’s main purpose in Inside Out 2 is to protect Riley from harm. However, this emotion is often highly concerned with Riley’s physical danger and frequently heightens her anxiety response, leading to difficulty making choices and growing. 

In real life, fear usually serves the purpose of helping individuals avoid situations that may cause mental or physical harm, as well as signaling when danger may be near. Fear can sometimes be maladaptive, especially when it stems from trauma or inaccurate beliefs. 

Joy 

Joy is the only “positive emotion” seen in Inside Out 2 and was a main character in the first film. She typically has a positive outlook on life and attempts to control the other emotions by helping them address their drawbacks. 

In reality, joy can be a significant motivator for change and growth. Joy often teaches lessons about which influences in your life are positive, and it can lead to other positive emotions, like excitement, love, and peacefulness. However, only experiencing joy may lead to an outlook that is not always realistic. 

How to use emotional awareness and DBT skills to improve mental health 

Awareness of your emotions can help you move forward and improve your mental health. Studies show that suppressing any emotion can worsen your mental health, so being open to fully experiencing your feelings can be beneficial. Below are a few evidence-based strategies for honoring your emotions and improving your well-being. 

Mindful observation 

You might assign judgment to your emotions due to how they make you feel, the behavioral urges you experience when you feel them, and how others perceive them. 

Dialectical behavior therapy (DBT) usually teaches the perspective that emotions are neutral and that each has a purpose. Emotions can be seen as different from the behavioral urges that might arise when you experience them. 

For example, anger should generally be viewed as an emotional state rather than an action. However, anger often motivates people to take unhealthy actions like yelling or slamming doors. This connection can contribute to anger’s negative connotation. 

The observation skill from the mindfulness module of DBT teaches individuals to observe emotions and thoughts as they arise without assigning labels or judgment. You can practice this skill by sitting or lying comfortably and breathing deeply. Notice which thoughts and emotions arise once you have a steady breathing rhythm. Observe them as they are. You might also observe how your body physically feels when they occur. 

Don’t think about what your thoughts and emotions might mean. When thoughts arise, notice them and let them float away until a new thought arises. This exercise may help you remove judgment from your emotions.

Radical acceptance

Radical acceptance is another DBT skill listed in the distress tolerance section of the modality workbook. Radical acceptance generally allows individuals to accept what they cannot or should not change. In some cases, emotions like sadness or anger may arise due to a situation you cannot change, such as the death of a loved one, which can lead to grief. 

In these situations, you might try practicing the following steps of radical acceptance: 

1. Observe the ways in which you may be questioning or fighting against your emotions or reality. 
2. Remind yourself that you cannot change your emotions or reality in this particular situation. 
3. Try to note any causes for the situation at hand. Acknowledge that you may not be able to control how you feel, but you can control how you proceed.
4. Practice acceptance and use positive self-talk to tell yourself you are willing to accept this situation, even if it is challenging.
5. List all the behaviors in which you'd partake if you had already accepted this situation. Act this way until you reach true acceptance.
6. Think of ways to accept the situation if it worsens.
7. Use mindfulness or meditation to connect with yourself and manage any bodily sensations.
8. Allow disappointment, sadness, grief, or anger to arise and exist, but do not act on them. 
9. Acknowledge that life can be worth living, even when there is pain.
10. Create a pros and cons list if you continue to resist acceptance.

Opposite action

Opposite action is another dialectical behavior therapy skill focusing on emotions. However, this therapeutic skill also considers the action urges that often accompany emotions. This skill posits that changing your behavior can change the emotions you experience in the future. For example, if you are angry and do not want to be, acting in a way that is opposite to what your anger may be prompting you to do can help you reduce the anger. Below is an example scenario: 

• Emotion: You feel angry at your partner for coming home late but recognize that anger is not helpful in this situation. 
• Action urge: You experience an urge to yell at your partner because you wanted to spend time with them when they got off work.
• Opposite action: Instead of yelling, you can practice 100% opposite action by speaking softly, genuinely asking your partner how you can help them after their long day, and smiling.
• Emotional change: If you are fully dedicated to the opposite action and do not do it in a passive-aggressive manner, you may notice that you start to feel more empathetic and positive toward your partner. 

Learning that your emotions do not control your behavior can be helpful if you often allow emotions like anger to determine your actions.

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Talking to a professional 

DBT skills can be hard to master on your own, and some people may struggle to name their emotions in the first place. Learning to understand what you’re feeling can be a step toward understanding the separation between emotions, thoughts, and behaviors. To work through your emotions, movies like Inside Out and Inside Out 2 may be a helpful starting point. However, a licensed therapist can guide you in fully understanding the psychology behind your feelings. 

If you face barriers to receiving in-person care, you might try talking to a therapist online through a platform like BetterHelp. An online platform allows you to speak to a therapist from home via phone, video, or live chat sessions. In addition, you can access worksheets and goal tracking, which may aid you in further understanding your emotions. 

Studies show that online therapy can be effective for a variety of emotional challenges and mental health conditions, including depression and anxiety. In one study, internet-based treatment appeared to be more effective than face-to-face options for reducing anxiety and depression symptom severity, increasing quality of life, and providing a cost-effective treatment option.