The Feelings Wheel

A Tool for Emotional Awareness

Emotions can Sometimes Feel Overwhelming.

Sometimes, we feel emotions clearly; other times, they are subtle and hard to identify.

The Feelings Wheel, originally created by Dr. Gloria Willcox and slightly modified here, helps put words to emotions, making it easier to understand and express our feelings. 

What is a Feelings Wheel?

A Feelings Wheel is a visual tool designed to help people identify and articulate their emotions with greater precision.

It organizes emotions into layers:

  • Primary emotions (broad categories like happiness, sadness, anger, and fear)

  • Secondary emotions (more specific variations like frustration or disappointment)

  • Tertiary emotions (fine-tuned descriptions like impatience or agitation)

By using the wheel, individuals can better navigate their emotional experiences and develop greater emotional intelligence.

How to Use The Feelings Wheel

  1. Notice What You’re Feeling – Pause and check in with yourself. What’s going on inside? Pay attention to any physical sensations, thoughts, or emotional cues.

  2. Start in the Centre – Pick the broad feeling that fits best (e.g., “sad” or “angry”). Even if you’re unsure, start with the emotion that seems closest to your experience.

  3. Move Outward – Look at the more detailed emotions that stem from the broad feeling. Does one of them describe your experience more accurately? Sometimes, naming a more specific emotion can help you understand your feelings better.

  4. Explore and Reflect – Once you name your emotion, pause to reflect. Why might you be feeling this way? What might your emotions be trying to tell you? Can you be curious and explore what this emotion might be telling you? This practice can help you become more self-aware of your internal world and build greater emotional intelligence.

Why Use a Feelings Wheel?

Enhances communication – When we can accurately name our emotions, we’re better able to express them to others. This leads to clearer, more effective communication, reducing misunderstandings and strengthening relationships.

  • Encourages self-reflection – Identifying emotions helps us notice patterns in how we feel and respond to situations. By understanding our emotional triggers and reactions, we can gain deeper insight into our thoughts, behaviours, and needs.

  • Supports emotional regulation – Naming our emotions is the first step in managing them. When we can pinpoint what we’re feeling, we’re more equipped to choose healthy ways to cope, rather than reacting impulsively or suppressing emotions.

  • Improves mental health – The Feelings Wheel is often used in therapy as a tool for emotional exploration and growth. Recognizing and validating emotions can reduce stress, enhance resilience, and support overall well-being. It can also help with processing difficult emotions in a healthy way.

Using the Feelings Wheel can help deepen emotional understanding, improve relationships, and support mental and emotional well-being. It’s a simple yet powerful way to connect with your emotions, increase self-awareness, and express yourself with more clarity and confidence.

The Risewell Feelings Wheel is adapted from: Willcox, G. (1982). The Feeling Wheel: A Tool for Expanding Awareness of Emotions and Increasing Spontaneity and Intimacy. Transactional Analysis Journal, 12(4), 274-276.