Ever feel like your emotions are on a wild ride? One minute you’re pumped about acing that test, the next you’re drowning in friend drama and then you’re inexplicably annoyed by the sound of your own breathing. This is completely normal, but let’s face it, deciphering this emotional rollercoaster can be confusing.

Enter the feelings wheel, your handy guide to navigating the sometimes messy world of emotions. It’s not a magic mood-fixer, but it’s a powerful tool that can help you understand what’s going on inside your head (and heart).

What is a feeling wheel?

Imagine a colourful wheel divided into sections, like a pie chart for emotions. In the centre are the basic emotions you probably already know: happy, sad, mad, scared. But the feelings wheel goes deeper; each section branches out into more specific emotions, showing how these core feelings connect and blend together.

For example, feeling ‘mad’ might also involve feeling frustrated, annoyed, or furious (depending on the intensity). Feeling ‘sad’ could also mean feeling lonely, disappointed, or heartbroken. The wheel helps you pinpoint the exact flavour of your emotion, giving you a more nuanced understanding.

Why should you care about a feelings wheel?

Here’s the deal: emotions are powerful. Ignoring them or stuffing them away can lead to stress, anxiety, or even unhealthy coping mechanisms. But when you can identify your emotions, you can deal with them in a healthier way.

The feelings wheel helps you be a wordsmith; if you have ever been so overwhelmed you just say ‘I feel bad,’ the wheel gives you a wider vocabulary to express your emotions precisely. This can be helpful when talking to friends, family, or even a therapist.

Identifying your emotions helps you understand why you’re reacting a certain way. Perhaps you’re snapping at your friend because you’re secretly stressed about school, not because they borrowed your favourite jacket (again!). 

Furthermore, let’s be honest, disagreements happen. The feelings wheel can help you communicate your feelings more effectively during arguments. Instead of yelling ‘You’re so annoying!’ you can say ‘I feel frustrated when you interrupt me because I feel like I’m not being heard’. Big difference, right?

Ultimately, engaging with the feelings wheel nurtures emotional intelligence, which is basically your ability to understand and manage your own emotions as well as recognise and respond to the emotions of others. The feelings wheel  acts as a training ground for honing this essential skill, equipping individuals with the tools to navigate complex emotional landscapes with greater proficiency and empathy.

How to use the feeling wheel

There’s no wrong way to utilise the feelings wheel! Whether you find one online, print it out, or even draw your own, the possibilities are endless. 

Here are some suggestions: 

• Incorporate it into your daily routine as a check-in; take a few minutes each day to mentally spin the wheel or use a physical one. Observe where your emotions land and delve into the reasons behind them. 
• Utilise the feelings wheel as a prompt for journaling; jot down your emotions, their triggers, and brainstorm healthy coping mechanisms. 
• You could even bring out the feelings wheel during a disagreement with a friend; use it to identify both your emotions and theirs, then collaborate to find a solution.

The next time you’re feeling like an emotional mess, don’t panic! Grab your feelings wheel and embark on a journey of self-discovery. You might be surprised by what you learn about yourself and how much easier it is to navigate the ups and downs of life when you understand your emotions better.