Tool: The Feelings Wheel
Tool: The Feelings Wheel
Recognizing and naming feelings is an essential part of recovery from moral injury
Many of us have a pretty limited emotional vocabulary. One tool to address this is the Feelings Wheel. Developed by therapist Gloria Wilcox in 1982, the feelings wheel is a powerful tool for identifying and understanding our emotions. Comprising six core emotions—sad, mad, scared, joyful, powerful, and peaceful—the wheel helps us move from broad emotional categories to more specific feelings.
You are not limited to one feeling at a time. As humans, we are capable of feeling many feelings at once and having drastic swings in our emotions in a brief period of time.
This self-awareness aids emotional regulation and supports mental health by encouraging a nuanced understanding of our emotions. Using the wheel can deepen empathy, improve communication, and foster resilience by enabling us to pinpoint and articulate our feelings accurately, whether in moments of joy or distress.
The Feelings Wheel
Practical Uses of the Feelings Wheel
Daily Reflection: Identify and label specific emotions, turning vague feelings into clear insights. For instance, transforming a sense of sadness into recognizing feelings of isolation or guilt.
In-the-Moment Awareness: Regularly consulting the wheel during intense moments can help reduce reactivity and enhance self-regulation.
Long-Term Emotional Clarity: Exploring recurring emotions, like lingering anger or anxiety, helps address root causes and pursue effective solutions.
Ultimately, the Feelings Wheel encourages emotional literacy and self-compassion, helping us better understand and address our mental well-being. As we practice identifying emotions, we become better equipped to navigate life's emotional complexities with clarity and balance.
References:
Willcox, G. (1982). The Feeling Wheel: A Tool for Expanding Awareness of Emotions and Increasing Spontaneity and Intimacy. Transactional Analysis Journal, 12(4), 274-276. https://doi.org/10.1177/036215378201200411
The Feelings Wheel: unlock the power of your emotions. Calm.com https://www.calm.com/blog/the-feelings-wheel