How to Use
the Emotion Wheel?

Start at the center of the wheel, where the core emotions like happy, sad, fearful, anger, surprised, and disgusted are located. Rotate the Wheel and try to pinpoint which core emotion you are feeling at the moment.

After identifying the core emotion, move to the outer layers of the wheel to pinpoint more specific emotions. For example, if you feel anger, look for more detailed emotions like irritation, hurt, or fury. This will help you understand your emotions more deeply and identify their roots.

Once you have identified your emotions, take a moment to fully experience them. Close your eyes and stay with the emotion, allowing yourself to feel it deeply, even if it’s uncomfortable. If you notice the tension increasing, it's a sign that you are addressing something significant.

If the intensity of the emotion is high and causes discomfort, express your feelings out loud to yourself or to a trusted person, or write them down. Putting feelings into words helps to alleviate the emotional pressure.

At this stage, you can also use breathing exercises to help calm and balance your nervous system.

Try our free Calm Down Tool (Quick access within the menu button).

Now that you have processed your emotions and reduced their intensity, analyze why you feel this way. Ask yourself questions such as: "What caused this emotion?", "How does it influence my behavior?", and "What can I do to handle this feeling?".