The Feelings Wheel: A Tool for Emotional Awareness
The Feelings Wheel is a helpful tool for identifying and expressing emotions more clearly. It consists of three concentric circles that increase in specificity as you move outward from the center.
- The innermost circle includes broad, core emotions that we often rely on to describe our everyday emotional experiences.
- The middle circle offers more defined emotions that begin to narrow down what we’re truly feeling.
- The outermost circle breaks these emotions down even further, helping us pinpoint the specific feelings behind our emotional responses—whether positive or negative.
Why Use The Feelings Wheel?
Unidentified emotions can hold significant power over us. But once we name what we’re feeling, we begin to reclaim control. As the saying goes: “Name it to tame it.”
The next time you’re experiencing an uncomfortable emotion:
- Start at the center of the wheel to find the broad emotion that best fits.
- Move outward to explore more specific emotions that more accurately describe your experience.
- Acknowledge what you discover—these emotions are a valid and important part of your emotional health.
Once you’ve identified your feelings, consider what kind of support or action would help:
- Do you need a listening ear from a trusted friend?
- Would talking with a professional help you explore the emotion further?
- Or is it time to simply acknowledge your growth and express gratitude toward yourself for tuning in?
Whatever the next step is, take it. Learning to recognize and process your emotions is an essential part of improving your mental and emotional well-being.
