Feelings Wheel

Created by

Geoffrey Roberts

Take a moment to connect with yourself by exploring the Feelings Wheel.

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

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

Selected feelings

Notes

We highly recommend seeking guidance from a professional psychologist to discuss your feelings.

However, if you wish, you can also consult with an AI for advice.

Please be aware that while AI can be helpful, it is not infallible, and errors may occur.

It's important to verify critical information independently.

Up to 5 selected feelings allowed simultaneously

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

Step One

Identify What You Are Really Feeling

Reduce the Emotional Intensity

Identify how you are feeling by beginning in the middle of the wheel and working your way to the edge. Especially with negative emotions, by clearly identifying and articulating how you feel you can reduce the intensity of the experience.

Expressing yourself with a deep emotional vocabulary helps to reengage your neocortex instead of being carried away by your emotions.

Amygdala Hijack (1)

When your brain perceives it is under threat your amygdala reacts much faster than your rational, conscious mind.

In what Daniel Goleman describes as an "amygdala hijack" you experience the classic "freeze, flight, fight" response and the chemical rush that follows is part of what we call emotions (Goleman, 1996).

Amygdala Hijack (2)

This heightened state of mind can be very useful if you are under an imminent physical threat but more likely it will make you less able to respond in a rational and considered way to relational challenges and complex problems.

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

Get confident that you can handle this emotion immediately.

The quickest, simplest, and most powerful way I know to handle any emotion is to remember a time when you felt a similar emotion and realize that you’ve successfully handled this emotion before.

- Tony Robbins

What strategies have I used in the past to deal with this emotion?
Do I know someone who is great at dealing with this? What strategies do they use?

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!

🚀

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

References

Golman, Daniel. Emotional Intelligence: Why It Can Matter More Than IQ, Bantam Books. ISBN 978-0-553-38371-3

Robbins, Tony. Awaken the Giant Within. Free Press. ISBN 0671791540

How are you feeling today?

Explore your emotions by clicking on the

Selected feelings

Notes

Share a snapshot of your feelings

Reduce the Emotional Intensity

Amygdala Hijack (1)

Amygdala Hijack (2)

Feeling overwhelmed?

List of Emotions