I've gone a bit all out on redesigning the Feelings Wheel, it's now the logo for my private practice and it's on a somewhat epic line of merchandise from therapist's mugs, coasters, to Christmas Tree ornaments and beyond. I'm still looking for someone to make a feelings wheel frisbee for me though!

Download a printable and free PDF of this feelings wheel by clicking here!  

What is the wheel of emotions?

The Wheel of Emotions, also known as the Emotion Wheel or Feelings Wheel, is a visual representation of different emotions arranged in a circular format. It categorizes emotions into primary and secondary emotions, providing a comprehensive range of feelings that individuals may experience. The wheel typically consists of a central core of basic or primary emotions, such as joy, sadness, anger, and fear, with more nuanced or complex emotions radiating outwards from the core. This tool helps individuals identify and label their emotions more precisely, facilitating self-awareness, emotional expression, and communication. What's important for mental health providers is that it doesn't shy away from negative emotions, it's such a great tool because the feeling wheel covers all types of emotional states positive and negative feelings. 

Why Do You Need A Feelings Wheel?

An emotions wheel is a valuable tool for understanding and expressing emotions. It provides a visual representation of various emotions, helping individuals identify and articulate their feelings more effectively. By using a feelings wheel, you can gain a deeper understanding of your emotions, which can lead to improved self-awareness and better communication in relationships. Whether you're looking to enhance your emotional intelligence or simply want to explore and expand your emotional vocabulary, a feelings wheel can be a helpful resource.

By using the Wheel of Emotions, individuals with big feelings can expand their emotional vocabulary and gain a deeper understanding of their internal experiences. Rather than just going with angry, they can use this powerful tool to go beyond core emotions. Remember to name a feeling is to tame a feeling, the first step in emotional regulation is to label our emotional responses. That's what parents are ideally doing for their young children, and actually, as a therapist I do it for older children in my therapy sessions with teens and adolescent clients.. This is one of the most useful tools and a valuable really valuable resource for therapists and for personal use too. Feel free do download our version in pdf format below.

 Find our slightly more tastefully colored feelings wheel by clicking here!  

What Are The Circles For On The Feelings Wheel?

The order of the feelings wheel may vary depending on the specific version or model being used. However, in a typical feelings wheel, the emotions are organized in a circular format, with the primary or basic emotions located closer to the center and more nuanced or complex emotions radiating outwards. The exact order of emotions can differ, but common primary emotions found near the center may include joy, sadness, anger, and fear. As you move towards the outer edges of the wheel, you may find emotions like contentment, surprise, disgust, guilt, shame, and many others. It's important to note that different versions of the feelings wheel may have variations in the specific emotions and their placement, but the general concept remains the same - to provide a visual representation of emotions and their relationships. 

When Do You Give This To Clients?

 A therapist may benefit from giving a feelings wheel to a client in various situations. One such situation is when a client frequently responds with "I don't know" or struggles to identify and express their emotions. The feelings wheel can serve as a visual aid to help clients pinpoint and articulate their feelings more accurately. It can also be beneficial when a client is unsure about a particular emotion they are experiencing. By using the feelings wheel, clients can explore different emotions and find the words that best describe their internal experiences. Ultimately, the feelings wheel can support the therapeutic process by promoting self-awareness, emotional expression, and effective communication.

Are There Alternatives to The Wheel Of Emotions?

The feelings wheel is a popular tool for understanding emotions because it's so simple to understand and use. At the same time, alternative approaches can be used in addition to or instead of the wheel. Here are a few ideas:

1. Emotion Cards: Instead of a wheel, therapists can use emotion cards. These are cards with different emotions written on them, allowing clients to physically select and explore the emotions they are experiencing.

2. Emotion Mapping: This involves creating a visual representation of emotions using a diagram or mind map. Clients can identify and connect different emotions, exploring the relationships between them and gaining a deeper understanding of their emotional landscape.

3. Journaling: Encouraging clients to keep a feelings journal can be an effective alternative. By writing down their emotions and reflecting on them, clients can develop a greater awareness of their feelings and patterns over time.

4. Guided Imagery: Therapists can guide clients through visualization exercises to help them connect with and explore their emotions. This can involve imagining different scenarios or environments that elicit specific emotions.

5. Body Sensations: Focusing on bodily sensations can be an alternative way to explore emotions. Clients can pay attention to physical sensations and use them as cues to identify and understand their emotional experiences.

Remember, the choice of tool or approach may vary depending on the client's preferences and therapeutic goals. It's important to find the method that resonates best with each individual.

Using The Feelings Wheel In Couples Therapy and Using I Statements

I think I would be most like to use this great resource in couples therapy. It provides the couples I work with so many opportunities for growth and helps the couple avoid mutual attacks or using defensive strategies when combined with using 'I' Statements. It's one of the more practical solutions I've found to help create a safe space when a couple harbors feelings of resentment or anger and there's conflict in relationships. The buildup of anger means that difficult conversations are likely to have big emotional reactions, which could be seen as explosive outbursts or just a really hostile environment in the session. Any adult client who is prone to explosive outbursts needs a copy of this ASAP - they have to learn to express feelings whenever there's the slightest disagreement rather than bottle them up to the point of hardened anger and reactivity. The feelings wheel can help calm a storm of confrontation if used well. 

Speaking of conflict in relationships, please take a look at the conflict-style quiz we developed, it's a valuable tool to knowing your dominant conflict style.  

The feelings wheel can be a valuable tool for encouraging effective communication and to bring about emotional closeness too. The most fulfilling relationship is one in which we can be vulnerable and intimate by expressing a range of feelings with our partner without either using self-protective strategies or destructive patterns of relating. 

Here's how a therapist might incorporate the feelings wheel into the therapy process:

1. Introduce the Feelings Wheel: The therapist can introduce the feelings wheel to the couple, explaining its purpose and how it can help them better understand and express their emotions. The therapist can provide a copy of the feelings wheel for each partner to reference during the session.

2. Identify Emotions: The therapist can guide each partner to use the feelings wheel to identify and label their emotions. They can explore the various emotions on the wheel and discuss which ones resonate with their current experiences. This process helps partners develop a shared emotional vocabulary.

3. Practice "I" Statements: The therapist can then introduce the concept of "I" statements as a way to express emotions and needs in a non-confrontational manner. They can explain that "I" statements focus on personal feelings and experiences, rather than blaming or criticizing the other person.

4. Connect Emotions with "I" Statements: Using the feelings wheel as a reference, the therapist can guide each partner to connect their identified emotions with "I" statements. For example, instead of saying, "You always make me angry," a partner can express, "I feel frustrated when I perceive that my needs are not being heard."

5. Role-Play and Practice: The therapist can facilitate role-plays where partners take turns using the feelings wheel to identify emotions and express them using "I" statements. This allows them to practice active listening and empathetic responding.

6. Reflect and Discuss: After each role-play, the therapist can facilitate a discussion, encouraging partners to reflect on how they felt when using "I" statements and how it impacted their communication. This feedback helps reinforce the importance of using "I" statements and the feelings wheel as tools for effective expression.

By incorporating the feelings wheel into couples therapy and encouraging the use of "I" statements, therapists can help partners develop healthier communication patterns, enhance empathy, and foster a deeper understanding of each other's emotions and needs.