An Emotion Wheel

Lately, a great tool I have been implementing with my clients is asking them to do some homework and create their own EMOTIONAL WHEEL. Especially useful in times of long-term stress or sudden emotional upheaval. The task develops insight into self-care and nervous system regulation.

To make your own Wheel start by drawing a circle then divide the circle into segments- in each segment write the name of an emotion (for example sad, frustrated, overwhelm, joy, happiness), you can add colours if this helps - sometimes colours can be more relatable than words.

In each section, you add 1 or 2 feeling words and 1 or 2 actions that you personally find helpful when you feel the associated Emotion. Examples below...

1 or 2 feeling words, for example, kindness, patience, acceptance, allowance, love, logic.

Behaviours or actions which are helpful might include: seeing friends, exercising, journalling, slowing down, reading a book, having good food, and future planning.

Starting a journey of self-inquiry to better understand your own emotions may help you respond instead of react to what life might be throwing at you and optimise the care you uniquely need.

See example below

Please note this does not replace guidance or support from qualified services that go hand in hand with self-inquiry such as counselling & psychology.