Feelings Wheel

How to use the emotion wheel

1) Start at the center and figure out which of these six general emotions you are feeling: angry, alone, dislike, sad, afraid, or embarrassed.

2) Choose a more specific emotion from the series of 6 to 9 emotions bordering the general emotion you chose. For example, if you are angry, decide next if you actually feel offended, indignant, dismayed, etc.

3) If you’d like, you can choose an emotion from the outer portion of the wheel to further specify how you are feeling. For example, if I am angry, I might decide I am actually feeling rushed. The two words on the outer portion of the wheel that are associated with rushed are pushed and pressured. If I believe that somebody is forcing me to complete a task in too short an amount of time, I might feel rushed. But if I feel like somebody is forcing me to do something I’m not sure I want to do, maybe I feel pressured. If I feel rushed, the solution might be to request more time to complete the task. If I feel pressured, however, the solution might be to ask for more information about the task, or for more time to decide whether I want to complete the task at all

provided by Human Systems