This week, Iām partnering with Alli from Imperfect Pages to create the Journaling in Color Challenge. Itās a 7-day journey that explores emotions with color. Not to āreinvent the wheelā here, but the feelings wheel was a huge inspiration.
So, what is this wheel and how can it help your journal practice? Buckle up. This one tool can make a big difference in the way you write about your emotions. Of course, the first step is following along with the Journaling in Color Challenge. After that, itās time to get creative.
What is a Feelings Wheel?
Also known as an emotion wheel, a feelings wheel is a set of nested circles that go from generic to very specific feelings. It helps you name your exact emotions.
The most basic feelings go in the center. These are things like āangerā or āhappinessā. The next ring breaks up each basic feeling into specific ones. For example, āangerā could become ābitterā, āaggressiveā, and āresentfulā. Every ring after that gets more and more narrow.
There are many examples out there. Each one has a slightly different take on which emotions are the basics. Itās worth exploring whatās out there. You might just find one that resonates best with you. Hereās the one I use:
Why Precision Matters
One of the main benefits of wellness journaling is the opportunity for self-reflection. If you want to make the most out of that gift, you need to dig deep. Emotions can take so many different shades. You wonāt get the full picture without knowing your actual feelings.
Just think, there is a big difference between feeling ālonelyā and feeling āguiltyā. They are wildly different ways of being sad. So different, that you canāt even approach them the same way.
The truth is, itās not always easy to know exactly how you feel. A feelings wheel helps you narrow things down in a very direct way. Thatās why it is the perfect tool for wellness journaling.
Journaling the Feelings Wheel
Before you dive straight into journaling your emotionsātake a step back. You canāt write about your feelings if you donāt identify them first! You can follow this quick userās guide to get the most out of your feelings wheel. After that, use the journal prompts below to your heartās content.
Body Cues as Clues
It is 1000% normal to have no idea what you are feeling. Emotions are complicated! The good news is that you always have all the clues. Your body is an expert on feelings āwhether you know it or not.
Try doing a body scan. Start by bringing your attention to your toes. Without judgement, ask yourself, what do they feel? Notice everything you can. Sometimes it helps to tense the muscles and release them. Once you take it all in, move to the arch of your foot, your ankles, your calf muscles, etc. Keep going up until you’ve scanned every part of your body.
Our bodies are constantly giving us cues to tell us how we feel. Were you clenching your jaw? Were your shoulders low and relaxed? These things can clue you in to your feelings! After you go through your body scan, try to see what emotion matches up best. Donāt worry about getting it perfect. There is still so much to explore.
Branching Out
Once you pinpoint where you are in the center of the feelings wheel, branch out. See how narrow you can go on the wheel. There is no right answer. Remember, a tree has many branches and your feelings can too.
For example, you could feel āinsecureā and āshockedā when hearing big news. Maybe you feel āproudā and āgleefulā after earning a new promotion. There are no limits. Actually, you donāt even have to limit yourself to one emotion in the center of the wheel.
Anything Else?
Never underestimate the power of asking āanything else?ā This question is such a gift! It is always possible to feel more that one emotion at a time. But if you donāt ask, how would you know there is more going on?
The best example of this is anger. Anger is what psychologists call a secondary emotion. Basically, there is almost always another feeling hiding under anger. One common way this plays out is feeling angry *because* you feel betrayed. There is sadness fueling that hurt.
Itās easy to see this in anger, but other feelings can coexist too. We can feel relief when we grieve. People often say that things are ābittersweetā. There really are no limits on how you get to feel. It is all a game of mix and match.
Okay, NOW You Can Journal
Now you have a handy map of your emotions. This is a much better position to be in when journaling for self-reflection. No more spiraling. You have what you need to better understand yourself and your situation.
At the end of the day, this is what wellness journaling is all about. Not just writing to write but writing to build self-awareness. With that in mind, happy journaling!
Feelings Wheel Journal Prompts
The Journaling in Color Challenge is designed to be used again and again. You can try this 7-day prompt list to explore every season of your life.
That said, if youāre hoping to journal about a specific feeling even further ā try the list of journal prompts below! You can mix and match these prompts to fit your feelings wheel. After all, there are no limits.
Ā· Fear: How can you act mindfully, even in the presence of fear?
Ā· Anger: What is your anger trying to warn you about? What isnāt right?
Ā· Joy: Why is this moment so meaningful to you? What does it represent?
Ā· Sadness: Where can you make space in your life to fully feel your sadness?
Ā· Disgust: Why is this situation so at odds with your morals and values?
Ā· Surprise: What were you expecting from this moment and how is reality different?
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