Emotion Wheel

1. Start with a Pause
Take a moment to slow down. Find a quiet space (even briefly), take a deep breath, and notice what you're feeling physically or emotionally.

2. Look at the Center of the Wheel
Begin with the core emotions in the center (e.g., sad, angry, happy, fearful, disgusted, surprised, bad). Ask yourself:

Which of these best matches how I feel right now?

3. Move Outward for Specificity
Once you’ve picked a core emotion, look outward toward the more specific emotions connected to it.
For example:

• If you chose angry, do you feel frustrated, jealous, or annoyed?

• If you chose sad, is it more like lonely, guilty, or tired?

4. Reflect on What’s Underneath
Getting more specific often brings clarity. Ask yourself:

What triggered this feeling? What might it be pointing to?

5. Validate What You Find
Whatever you’re feeling is valid—even if it doesn’t make logical sense right away. Naming it helps take the charge out of it and gives you space to respond instead of react.

6. Use It to Communicate or Journal
Once you've identified your emotion, you can:

• Share it with someone: “I think I’m feeling overwhelmed—not just stressed.”

• Write about it to process more deeply

• Reflect on what you might need: “If I’m feeling anxious, do I need reassurance or a break?”