The Journaler’s Complete Guide to Exploring the Feelings Wheel

This week, I’m partnering with Alli from Imperfect Pages to create the Journaling in Color Challenge. It’s a 7-day journey that explores emotions with color. Not to ‘reinvent the wheel’ 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, it’s 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 ‘anger’ or ‘happiness’. The next ring breaks up each basic feeling into specific ones. For example, ‘anger’ could become ‘bitter’, ‘aggressive’, and ‘resentful’. 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. It’s worth exploring what’s out there. You might just find one that resonates best with you.  Here’s 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 won’t get the full picture without knowing your actual feelings.

Just think, there is a big difference between feeling ‘lonely’ and feeling ‘guilty’. They are wildly different ways of being sad. So different, that you can’t even approach them the same way.

The truth is, it’s not always easy to know exactly how you feel. A feelings wheel helps you narrow things down in a very direct way. That’s why it is the perfect tool for wellness journaling.

Journaling the Feelings Wheel

Before you dive straight into journaling your emotions—take a step back. You can’t write about your feelings if you don’t identify them first! You can follow this quick user’s guide to get the most out of your feelings wheel. After that, use the journal prompts below to your heart’s 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 –whether 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. Don’t 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 ‘insecure’ and ‘shocked’ when hearing big news. Maybe you feel ‘proud’ and ‘gleeful’ after earning a new promotion. There are no limits. Actually, you don’t even have to limit yourself to one emotion in the center of the wheel.

Anything Else?

Never underestimate the power of asking “anything else?” This question is such a gift! It is always possible to feel more that one emotion at a time. But if you don’t 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.

It’s 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 ‘bittersweet’. 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 you’re hoping to journal about a specific feeling even further – 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.

·        Fear: How can you act mindfully, even in the presence of fear?

·        Anger: What is your anger trying to warn you about? What isn’t right?

·        Joy: Why is this moment so meaningful to you? What does it represent?

·        Sadness: Where can you make space in your life to fully feel your sadness?

·        Disgust: Why is this situation so at odds with your morals and values?

·        Surprise: What were you expecting from this moment and how is reality different?