Understanding and identifying your emotions can be difficult. Sometimes, emotions feel so complex or overwhelming that it’s hard to even figure out what you’re really feeling. This is a common experience, and you’re not alone if you’ve ever found yourself struggling to put your feelings into words. In fact, psychologists like Robert Plutchik have long noted that emotions are not simple—they’re complex responses to our environment and internal experiences. But being able to identify and label those feelings is one of the most powerful steps we can take toward improving our mental health. One great tool for helping with this is the Emotions Wheel.
What Is an Emotions Wheel?
An Emotions Wheel is a visual tool that helps you break down your emotions into different types and shades. Imagine it as a roadmap for your feelings—if you’re feeling something, the wheel can help you figure out exactly what that something is. Drawing from the work of Paul Ekman on basic emotions, the wheel categorizes emotions into broad types—like happiness, sadness, anger, and fear—and then narrows them down into more specific feelings. For example, if you’re feeling angry, the wheel might break that down into irritation, frustration, or even rage.
This tool is often color-coded, which makes it visually easy to use and helps you distinguish between emotions more clearly. By giving you a way to name your emotions, the wheel helps turn confusing feelings into something more understandable. And as Daniel Goleman discusses in his work on emotional intelligence, understanding your emotions is a big step toward becoming more emotionally aware and improving your well-being.
Why Is Identifying Emotions So Important?
You might think that emotions are just things we feel without much effort, but in reality, identifying and understanding them is a huge part of mental health. In fact, research from psychology shows that naming our emotions can improve everything from emotional regulation to communication in relationships. Here’s why it matters:
1. Emotions Are Messengers, Not Enemies
Emotions are natural, and they’re trying to tell us something important. According to Carl Rogers, one of the founders of humanistic psychology, becoming aware of our emotions helps us better understand what we need and how we’re reacting to the world around us. For instance, if you’re feeling angry, it might be a signal that something has crossed a boundary or that you’re feeling disrespected. Identifying that emotion gives you the chance to respond thoughtfully, rather than just reacting impulsively.
2. Better Emotional Regulation
The more we can name and understand our emotions, the better we are at managing them. James Gross, a researcher in emotional regulation, points out that simply labeling an emotion can help us gain some distance from it. If you’re feeling anxious, calling it out for what it is (rather than just feeling overwhelmed) can help you use specific strategies—like deep breathing or grounding exercises—to manage that anxiety more effectively. It’s all about taking control of your emotions, rather than letting them take control of you.
3. Improved Communication
When we understand what we’re really feeling, we can express ourselves more clearly. This is something John Gottman, a relationship expert, talks about in his research. Accurately naming your feelings can deepen communication with others. For example, instead of just saying “I’m upset,” try saying, “I feel hurt because I wasn’t included.” This opens up space for more meaningful conversations and can help others understand how to support you.
4. Increased Self-Awareness
Being emotionally aware is an important part of personal growth. As Daniel Goleman explains, self-awareness is one of the key components of emotional intelligence. When you check in with your feelings, you start to notice what triggers certain emotions and how they impact your thoughts and behavior. This insight allows you to make decisions that align more closely with your values and create a more fulfilling life.
How the Emotions Wheel Helps
The Emotions Wheel can be a really helpful tool for building emotional awareness. Here’s why it works:
1. Clarifies Complex Feelings
Emotions are rarely just one thing—they’re often a mix of feelings. You might feel frustrated, but there could also be a sense of sadness or fear underneath that frustration. The Emotions Wheel allows you to break things down so you can pinpoint exactly what’s going on. This helps reduce the “emotional fog” and gives you a clearer understanding of your experience. As we learn in cognitive-behavioral therapy (CBT), the more specific we can be with our feelings, the easier it is to work through them.
2. Expands Your Emotional Vocabulary
Let’s face it—most of us don’t have a huge emotional vocabulary. How many times have you said “I’m fine” when you’re clearly not? The Emotions Wheel helps you go beyond basic labels like “good” or “bad” and explore more specific emotions like “disappointed” or “anxious.” Brené Brown talks about how having a richer emotional vocabulary can help us better connect with ourselves and others. The more words we have for our feelings, the better we can express and understand them.
3. Reduces Emotional Overwhelm
Sometimes, intense emotions can feel like a storm of feelings all at once. The Emotions Wheel can help you sort through those emotions, breaking them down into more manageable parts. It’s a technique that encourages mindfulness, which is all about being present with our emotions without becoming overwhelmed by them. As Jon Kabat-Zinn teaches, mindfulness helps us stay grounded, even in the midst of emotional chaos.
How to Use the Emotions Wheel
Using the Emotions Wheel is simple and can be done in just a few minutes:
1. Pause and Reflect: Take a moment to check in with yourself. How are you feeling right now? Don’t rush the process—sometimes, just sitting with your feelings for a minute can help you tune in.
2. Look at the Wheel: Start with the central category that best matches your feeling (like sad, angry, or happy). Then, move outward, scanning the different emotions in that category. Do any of them feel like what you’re experiencing?
3. Label Your Emotion: Once you identify the specific emotion, say it out loud or write it down. This simple act of labeling can help connect your internal experience with the external world.
4. Take Action: Now that you know what you’re feeling, think about what you want to do with this information. Would it help to talk to someone, take a break, or practice some relaxation techniques?
Emotions Aren’t the Enemy, They’re Information
By using tools like the Emotions Wheel, we can turn the often overwhelming experience of emotions into something more manageable. Identifying and naming our feelings is a powerful tool for emotional intelligence, better communication, and healthier emotional regulation. It’s a process that aligns with the work of many therapists, from Aaron Beck’s cognitive-behavioral therapy to Mindfulness-Based Stress Reduction (MBSR), all of which emphasize the importance of emotional awareness in navigating life’s challenges.
Next time you’re feeling confused about your emotions, try reaching for an Emotions Wheel. It’s a simple, effective way to start making sense of your feelings and moving toward greater self-awareness and emotional growth.
References:
- Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.
- Brown, B. (2012). Daring greatly: How the courage to be vulnerable transforms the way we live, love, parent, and lead. Gotham Books.
- Ekman, P. (1992). An argument for basic emotions. Cognition and Emotion, 6(3-4), 169-200.
- Goleman, D. (1995). Emotional intelligence: Why it can matter more than IQ. Bantam Books.
- Gottman, J., & Silver, N. (1999). The seven principles for making marriage work. Three Rivers Press.
- Kabat-Zinn, J. (1990). Full catastrophe living: Using the wisdom of your body and mind to face stress, pain, and illness. Delacorte Press.
- Plutchik, R. (2001). The nature of emotions: Clinical perspectives. American Scientist, 89(4), 344-350.
- Rogers, C. R. (1961). On becoming a person: A therapist’s view of psychotherapy. Houghton Mifflin.