![]() ![]() Robert Plutchik’s research showed that there are 34,000 distinguishable, specific emotions. Gloria Wilcox, The Feelings Wheel is used to help individuals differentiate between their emotions and get more detailed in describing how they’re feeling, in an effort to give them a better understanding of their current situation and more agency over how they wish to respond. As such, the Wheel is primarily useful for objectively identifying intense feelings and emotional states. Learning to label your emotions at a higher level of granularity is also shown to help you regulate and work with them more effectively. The Wheel of Emotions can be used to navigate between the various intensities that emotions bring along and evoke. The more specific you can be, the better. Rating your anger on a scale of 1-5 reduces your heart rate, a measure of distress.ĭescribing your emotions when dealing with a phobia increases your courage in facing it.Īdding a label to an emotion (like "that's sadness" or "this is fear") decreases the activity in your amygdala, which is where your fight-or-flight response comes from. Studies from UCLA and other institutions have found that putting your feelings into words makes them easier to cope with. WHAT IS IT: It’s an adaptation of the feelings wheel that many therapists and educators use to help people learn to better recognize and name their emotions. Allow yourself to notice how it feels in your body, the thoughts you are thinking, and how it changes as you’re paying attention to it.Įxtensive research has found that labeling your emotions is one of the best things you can do to improve your mental health. Give yourself a few moments to pause and sit with this feeling. Which emotion is closest to what you are feeling right now? If you’re having trouble, try eliminating the ones that you know that you aren’t feeling. Then, go out closer to the edges and see how specific you can get. Start at the center of the wheel and identify which of the emotion families you think that you are currently feeling.
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