Emotions can feel messy, overwhelming, and at times indescribable. We’ve all had those moments when someone asks, “How are you?” and the only honest answer feels like “I don’t know.” But what if there was a tool that could help us not only name our emotions but also work with them in a way that brings healing and growth? That’s the gift of the Feelings Wheel.
What is the Feelings Wheel?
The Feelings Wheel is a visual map of emotions, designed to give us language for what we experience internally. At its center are broad categories like joy, sadness, fear, anger, surprise, and disgust. From there, the wheel branches out into more specific emotions—frustrated, hopeful, insecure, overwhelmed, peaceful, elated, and dozens more.
It’s simple but powerful: when we can name what we feel, we can work with it instead of being consumed by it.
Why Naming Emotions Matters
Research in psychology shows that naming emotions, sometimes called “affect labeling,” helps regulate the nervous system. When we pause and say, “I feel anxious” or “I feel disappointed,” our brain shifts from being hijacked by the emotion to engaging our logical, reasoning centers. Suddenly, the feeling becomes something we can explore instead of something we must avoid.
Benefits of Using the Feelings Wheel
- Increased Emotional Awareness – It helps us get curious about what’s happening beneath the surface.
- Stronger Communication – Sharing specific feelings with others builds empathy and connection.
- Emotional Regulation – Identifying emotions allows us to respond rather than react.
- Self-Compassion – Naming difficult emotions reminds us that they are human experiences, not personal failings.
Using the Feelings Wheel in Daily Life
Therapists often encourage clients to use the wheel to deepen emotional vocabulary. But you don’t have to be in therapy to try it. Here are a few simple ways to begin:
- Morning Check-In: Start your day by pointing to three emotions you feel right now.
- Body Scan + Feelings Wheel: Notice where tension shows up in your body, then use the wheel to match it with emotions.
- Evening Reflection: End the day by circling the top emotions you experienced and writing a sentence about each.
Journaling Prompts
- Which three emotions have I felt most today, and what triggered them?
- What story am I telling myself about these emotions?
- How did these emotions affect my actions, relationships, or sense of self?
WAVES OF EXPRESSION 
What did you think of this idea??