Feeling Wheel

Benefits

Identifies feelings to gain mastery over emotions

A first step in emotional regulation can be connecting with an emotion on the 'feeling wheel'. Identifying current emotions is important to the development of self-awareness. This exercise aims to help you to recognise your emotions by naming and talking about them (if you feel comfortable to do so). If you’re struggling to express a particular emotion, you might want so start with one of these from the list below to see if any resonate with you:

happiness, sadness, joy, apathy, boredom, anger, rage, frustration, love, shock, anxiety, disgust.

 Steps:

1. Using a pencil, draw a large circle on your paper. You can use a round object to trace like a small dinner plate or bowl. 
2. Divide the circle into 8 triangles, like a pie.
3. On the edge of each triangle, write a feeling. When you're done, you should have 8 triangles with 8 feelings written at the top of each triangle.
4. Choose a colour that you closely associate with the feeling you have written, and colour in the triangle with a combination of coloured penicils and crayons. Be sure not to colour over the feeling you've listed. Do this for each of the 8 triangles.

Question to think about or talk about on the forums

Which feelings did you write down first?

Which feeling are you experiencing right now

Did you colour any two emotions the same colour?

If you did, what does this mean to you?