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!

🚀

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

Feelings Wheel

Selected feelings

Notes

Share a snapshot of your feelings

Reduce the Emotional Intensity

Amygdala Hijack (1)

Amygdala Hijack (2)