How are you feeling today?

Click and turn the Feelings Wheel
to explore your emotions

Take a moment to connect with yourself and find calm by exploring the Feelings Wheel, also known as the Emotion Wheel.

It's a simple yet powerful mental health tool designed to help you identify and understand your emotions better.

Feelings Wheel offers insights that can help you manage stress more effectively by enhancing your emotional awareness.

Clickon the Wheel, and let it guide you through the colorful spectrum of feelings.

Selected Feelings (0)

Notes

Understanding Your Emotions

A Guide to the Feelings Wheel

  • The Feelings Wheel Explained
  • How Does the Feelings Wheel Work
  • Why the Feelings Wheel is Essential
  • A Step-by-Step Tutorial

Emotions are powerful forces that shape our lives. But sometimes, pinpointing exactly how we feel can be tricky. The Feelings Wheel is designed to help you navigate the complex world of emotions and gain a deeper understanding of yourself.

The Wheel can be used individually or with others. You canprint it outor use it online. With regular practice, it can become a powerful asset in your emotional intelligence toolbox.

The Feelings Wheel Explained

The Feelings Wheel is a powerful visual tool shaped like a wheel, typically divided into several sections to help you better identify and understand your emotions. It categorizes emotions into different levels, starting with core emotions at the center and branching out to more nuanced feelings on the periphery. This progression helps explore the full spectrum of emotions, going beyond basic feelings to uncover more nuanced states.

How Does the Feelings Wheel Work

The Feelings Wheel typically works in three layers:

  • Center: This core layer contains the basic emotions: happiness, sadness, anger, fear, surprise, disgust and bad. These are considered fundamental building blocks of our emotional experience.
  • Middle Layer: Expanding on the core emotions, this section offers more specific terms that branch out from each core emotion. For example, sadness might be further defined as loneliness, vulnerability, or despair.
  • Outer Layer: The outermost layer contains even more nuanced emotions, offering a rich vocabulary to describe subtle variations in how you feel. For instance, anger could be further categorized as resentment, fury, or indignation.

The Wheel also highlights how emotions can be related. Colors are often used to group similar emotions, and neighboring sections on the Wheel indicate emotions that can blend together.

Why the Feelings Wheel is Essential

Using the Feelings Wheel offers several benefits:

  • Improved Emotional Awareness: Identifying your emotions with greater precision is the first step towards managing them effectively.
  • Better Communication: By having a wider vocabulary of emotions, you can communicate your feelings more clearly to others, fostering stronger relationships.
  • Emotional Regulation: Understanding your emotions allows you to manage them in healthy ways. The Feelings Wheel can help you identify triggers and develop coping mechanisms.
  • Increased Self-Compassion: Recognizing the full spectrum of your emotions, both positive and negative, can lead to greater self-acceptance.

A Step-by-Step Tutorial

Step One
Identify What You Are Really Feeling
Step Two
Acknowledge and Appreciate Your Emotions, Knowing They Support You

You never want to make your emotions wrong.

The idea that anything you feel is "wrong" is a great way to destroy honest communication with yourself as well as with others.

Be thankful that there’s a part of your brain that is sending you a signal of support, a call to action to make a change in either your perception of some aspect of your life or in your actions.

Step Three
Get Curious about the Message Your Emotions Are Offering You
  • What would I have to believe in order to feel the way I’ve been feeling?
  • What am I willing to do to create a solution and handle this right now?
  • What do I really want to feel?
  • What can I learn from this?
Step Four
Get Confident
Step Five
Get Certain You Can Handle This Not Only Today, But in the Future as Well

You want to feel certain that you can handle this emotion easily in the future by having a great plan to do so.

One way to do this is to simply remember the ways you’ve handled it in the past and rehearse handling situations where this emotion would come up in the future.

See, hear, and feel yourself handling the situation easily.

- Tony Robbins

Step Six
Get Excited, and Take Action
Now go and do something!
🚀
Realize that the emotions you are feeling at this very moment are a gift, a guideline, a support system, a call to action. If you suppress your emotions and try to drive them out of your life, or if you magnify them and allow them to take over everything, then you’re squandering one of life’s most precious resources.
- Tony Robbins

Feeling overwhelmed?

Why not take a pause and try
some Box Breathing?
Box Breathing

List of Emotions

Fearful
Scared
Helpless
Frightened
Anxious
Overwhelmed
Worried
Insecure
Inadequate
Inferior
Weak
Worthless
Insignificant
Rejected
Excluded
Persecuted
Threatened
Nervous
Exposed
Angry
Let down
Betrayed
Resentful
Humiliated
Disrespected
Ridiculed
Bitter
Indignant
Violated
Mad
Furious
Jealous
Aggressive
Provoked
Hostile
Frustrated
Infuriated
Annoyed
Distant
Withdrawn
Numb
Critical
Sceptical
Dismissive
Disgusted
Disapproving
Judgmental
Condemned
Uncomfortable
Appalled
Revolted
Awful
Nauseated
Detestable
Repelled
Horrified
Hesitant
Sad
Hurt
Embarrassed
Disappointed
Depressed
Inferior
Empty
Guilty
Remorseful
Ashamed
Despair
Grief
Powerless
Vulnerable
Victimised
Fragile
Lonely
Isolated
Abandoned
Happy
Optimistic
Inspired
Hopeful
Trusting
Intimate
Sensitive
Peaceful
Thankful
Loving
Powerful
Creative
Courageous
Accepted
Valued
Respected
Proud
Confident
Successful
Interested
Inquisitive
Curious
Content
Joyful
Free
Playful
Cheeky
Aroused
Surprised
Excited
Energetic
Eager
Amazed
Awe
Astonished
Confused
Perplexed
Disillusioned
Startled
Dismayed
Shocked
Bad
Tired
Unfocused
Sleepy
Stressed
Out of control
Overwhelmed
Busy
Rushed
Pressured
Bored
Apathetic
Indifferent