The Feelings Wheel is a helpful tool that makes it easier to understand and express your emotions. It breaks down feelings into simple categories, from basic emotions to more specific ones, helping you get in touch with how you’re truly feeling. Whether you're reflecting on your own emotions or talking to someone about how you feel, the Feelings Wheel can guide you toward clearer, more honest conversations. It’s a great way to boost emotional awareness and understanding in everyday life.
What Is the Feelings Wheel?
The Feelings Wheel was created by Dr. Robert Plutchik, a psychologist who studied emotions in depth. He designed it to help people better recognise and understand their feelings by breaking them down into primary and more complex emotions.
The Feelings Wheel is a straightforward but powerful mental health tool that helps people express what they’re feeling. It’s a color-coded diagram that starts with six core emotions at the center—happy, sad, angry, fearful, disgusted, and bad. As you move outward, these feelings expand into more specific emotions, helping people dig deeper into their emotional experience. It's incredibly helpful in both adult counselling and children and young people therapy. This makes it easier to really understand what’s going on inside, especially when emotions feel messy or overwhelming.
Why I Like to Use the Feelings Wheel:
The Feelings Wheel is one of my go-to tools in counselling and therapy because it makes emotions easier to identify, understand, and talk about.
Here’s how it helps:
Helps Put Feelings into Words
Many clients struggle to put their feelings into words. In counselling, people often say they feel “off” or “not okay” without knowing why. The Feelings Wheel gives them the words to dig deeper—like “disappointed,” “anxious,” or “unseen.” That clarity helps build trust and leads to more meaningful sessions.
Supports Emotional Regulation
Once a feeling is named, it’s easier to manage. Whether someone’s dealing with anxiety, relationship issues, or low mood, this tool helps them take that important first step.
Builds Self-Awareness
Understanding your emotions is a big part of personal growth. The Feelings Wheel helps clients spot patterns in how they feel and why—bringing clarity that’s essential for meaningful progress in counselling and therapy.
Engaging for All Ages
Its visual format makes it ideal for child and adolescent counselling, as well as for clients who prefer images over words—like in trauma-informed or neurodivergent-friendly therapy.
If you're curious to dive deeper into the Feelings Wheel and explore it for yourself, here's a fun and interactive version that makes learning about emotions both engaging and insightful: Feelings Wheel. It's a great tool for understanding your own feelings and gaining a clearer sense of emotional awareness. Take your time to explore it—there’s so much you can learn about yourself along the way!
Final Thoughts
I keep The Feelings Wheel out in all my adult counselling and children/young people counselling sessions because it is so valuable and important to be able to access at any time. It is a powerful tool for everyone's emotional growth and mental well-being. Whether you're a therapist or seeking personal development, it helps build clarity and confidence.
If you want to improve emotional awareness or support your counselling journey, give the Feelings Wheel a try—it could reveal valuable insights.
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