Feelings Wheel
Have you ever struggled to put your emotions into words? You’re not alone, I’m right there with you—and that’s exactly where the Feelings Wheel comes in. Originally created by Dr. Gloria Willcox, a psychotherapist, the Feelings Wheel is a practical tool designed to help people identify and express their emotions.
The wheel is divided into sections, starting with six core feelings at the centre—like happy, sad, angry, fearful, bad, and surprised. From there, it expands outward into more nuanced emotions. For example, under happy, you might find content, proud, or playful. This layered approach helps us move beyond vague or generalised feelings and into more precise emotional language.
So, how do you use it? Simply start by identifying your most basic emotion in the centre of the wheel. Then, move outward to see which more specific feelings resonate. You might begin by realising you're angry, but with a closer look, you discover you’re actually feeling frustrated or let down. That kind of insight can be helpful for processing emotions, communicating effectively, and making thoughtful decisions.
Whether you're just trying to check in with yourself after a tough day, or using it to help communicate in a more helpful way, the Feelings Wheel is a surprisingly useful tool. It’s a reminder that emotions aren’t good or bad—they’re information. And when we name them, we’re better equipped to understand and manage them.
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