Feeling Overwhelmed? A Practical Tool for Grounding
Have you ever felt lost in a whirlwind of emotions, where everything feels like "too much" and you can't even put a name to what you're feeling? That sense of being stuck, with no clear path forward, is a universal human experience. But what if there was a way to navigate that storm? Together, with the help of the emotion wheel, we can begin to identify what is at the core of complicated emotions.
Emotions Wheel
How the Emotions Wheel Works
The wheel is structured with a few core emotions in the center, and as you move outward, the emotions become more nuanced. Here's a simple guide on how to use it:
Start with the basics: Begin by identifying the primary emotions in the center of the wheel, such as joy, sadness, fear, or anger.
Move outward to get more specific: Once you've found a broad category, move to the next rings to find more precise feelings. For example, if you feel "sadness," you might move to the outer rings to find words like "loneliness" or "disappointment."
Explore emotional combinations: The wheel also shows how different emotions can combine to create new feelings. For instance, according to Plutchik's model, the combination of "joy" and "trust" creates "love."
Why the Emotion Wheel is Important
Using an emotion wheel is important for several reasons:
Expands emotional vocabulary: Many people can only name a handful of emotions. The wheel introduces a wide range of feelings, helping you develop a richer vocabulary to describe your internal state accurately.
Improves self-awareness and regulation: By giving a name to your emotions, you can better understand their triggers and how they affect your thoughts and behavior. This practice of "labeling" feelings can help you pause and respond thoughtfully rather than reacting impulsively.
Enhances communication: When you can articulate your feelings clearly, it's easier to communicate your needs to others, whether in a personal or professional setting. This leads to more meaningful conversations and stronger relationships.
Using the emotion wheel is a powerful step toward a healthier emotional life. By giving a name to your feelings, you move from simply reacting to your emotions to actively understanding and managing them. This not only builds greater self-awareness but also strengthens your ability to communicate effectively and navigate challenges with more confidence and resilience.
If you’d like to explore how to apply the emotion wheel to your own life and deepen your emotional awareness, consider booking a session with one of our therapists.
This article was written by Cindy Williams, an associate Marriage & Family therapist, at Calmura Counseling & Wellness Center. If you would like to learn more about Cindy and her approach to therapy, visit her website.
Cindy Williams, M.A., AMFT
Cindy specializes in empowering people-pleasers, perfectionists, professionals, workaholics, and dedicated caregivers, especially those who might be feeling disconnected, stuck, or burnt out. Many of her clients are on a journey to overcome challenges like PTSD, anxiety, depression, trauma, or feelings of unworthiness, and she is here to help you find insight, healing, and joy.
