![]() ![]() ![]() Read them over a few times and see which ones jump out to you the most. Start with the basics – Look at the inner most ring of the emotion wheel app below. This is a technique most frequently associated with Cognitive Behavioral Therapy (CBT), a technique that most therapists, psychologists, and even MARCo – the Mental-Health Assisting Robot Companion employ! ![]() More importantly, we can then use the specific emotion to pinpoint some event in our lives or thought in our head that is causing us to feel that specific way.Īdditionally, learning to correctly identify your proper emotions allows you to better identify the triggers of them. Once we do this, we may learn better what we really mean when we say we feel “bad.” Perhaps one day “bad” can mean stressed, and on another day, bad could mean “lonely.” Using the emotion wheel app is a good way to be able to better learn, identify, and articulate our emotions. Why Use The Emotion Wheel App?Īccurately naming our emotions is the first step in being able to cope with them. The version used in this particular emotion wheel app is based on a common version used by counselors at universities and high schools due to its flexibility, ease of use, and comprehensive overview of dozens of emotions. This idea has been around for decades and has many variations. This is based on the theory that our emotions can be classified by strength and type, an idea put forth most famously by psychologist Robert Plutchik. sad, happy, angry, etc.) and progressively work outwards to find the most specific emotion you are feeling. In this emotion wheel app, you start with the most basic emotion you are feeling (e.g. The Nonviolent Communication folks have a slightly different or perhaps more discerning take on emotions that is useful too.So what is the emotion wheel, anyway? Also known as a feelings wheel, the Emotion Wheel is a tool utilized to help grow your emotional understanding. I like to use one that photocopies well and keep some in my office. If you google ‘feelings wheel’ you’ll find many options. In my article on emotional regulation I discuss more in depth how this can be incorporated into therapy, but it has a ton of uses. Vulnerability: share the experience and the new meaning (further solidify it via validation) Remind yourself things like “I love you and I’m listening”Ĭreate a coherent narrative about what happened, looking toward accepting the reality of the situation, perhaps recognizing lessons learned from the situationĪdapt it to fit within how you make sense of your lived experience and sense of identity, or adapt that sense if needed It’s ok that I’m feeling this way, even though it’s somewhat uncomfortable.” It’s cheesy, but in these moments, treat yourself as if your emotions were the young/child version of yourself, you would listen to them, hold them, be validating and reassuring. Often this will focus on calmly and kindly acknowledging the physical sensations in your body and ‘staying’ with those feelings: “I’m noticing that my chest feels a bit tight…kind of heavy, shaky. “Sit with and witness” sounds vague, but there are many excellent and free guided meditations online that you can find that help you through the process of feeling or processing your emotions. This work can be tiring or overwhelming depending on individual circumstances (e.g., trauma), so approach processing with care Recognize when you’ve done enough then stop for the day. Sit with and witness your emotional experience, honouring it until it passes (you’ve got to “feel it to heal it”). Identify your emotions accurately, ideally using a feelings wheelĪsk yourself “why am I feeling these emotions in this situation?” and reflect on this, or ask “what are my emotions trying to tell me?” Here’s a quick list of how a person could use this wheel:Īcknowledge when you notice that you’re not feeling okay Sometimes it’s just part of an intervention, other times it’s to assist in processing emotion or experience. Then I hand it over, the client reviews for however long they want and we proceed. The second vs third ring don’t mean anything, it’s just a grouping. You can start in the middle with the more basic emotions, and they’re organized in pie sections (which is obvious on this color version but less so on some black/white options). The more specific we can be the better, so I want clients to take a look at it and share anything that stands out to them, or if they notice anything on there they’ve been feeling. Most of the time we can notice when we’re feeling ‘off’, and sometimes we even get to identifying a basic emotion such as sad or angry. Almost all my clients stops listening to me once I hand them something like this, so I say I’ll give it to them in a second, but it’s a feelings wheel, like a dictionary for emotions. ![]()
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