Have you ever heard of alexithymia? It is a medical condition in which people struggle to identify and express their emotions, so some resort to the Feelings Wheel. People constantly face various demands in every aspect of life, which can quickly become overwhelming. Some people might lose themselves in the chaotic nature of life and find themselves swallowed whole by their feelings. The only solution they can opt for is to seek help from professionals, but if they cannot even put their struggle into words, it might be hard to communicate their situation.
The History Behind The Feelings Wheel
In 1982, Gloria Willcox created The Feelings Wheel as a visual aid for people struggling to identify their feelings. It portrays 72 emotions organized into six core feelings: sad, angry, scared, happy, strong, and calm. Each of these feelings is further divided into specific sub-emotions. This representation covers a range of emotions that assist you in labeling your feelings and provides you with the chance to communicate them more clearly.
How to Use The Feelings Wheel
The way you can use the Feelings Wheel is simple. All you need to do is to check the different emotions on the center of the wheel, choose the one that is resonating the most with you at the moment, and follow its sub-emotions until you reach the outer edge of the wheel. At that point, you will most likely find the emotion that represents your current feeling the best. There are three layers of emotions in the wheel:
Primary Emotions: These are the emotions at the center of the wheel, and they represent the broad primary emotions such as happiness, sadness, anger, and fear. They are the basis of further complex emotions.
Secondary Emotions: These are the emotions in the second layer, and they stem from the primary emotions. They are more complex compared to the former ones, and they provide a more nuanced understanding of one’s feelings. For example, under the primary emotion of fear, there can be secondary emotions like weakness, confusion, insecurity, and anxiety.
Tertiary Emotions: The final layer of feelings consists of specific and detailed emotions. They are usually the hardest to express and pinpoint as they are incredibly subtle and occur result from a combination of emotions. For example, under the primary emotion of anger, the tertiary emotions include feelings like selfishness, jealousy, rage, irritation, skepticism, or frustration.
Another way you can use The Feelings Wheel is to depend on it as a prompt for self-reflection. This will help you identify your patterns and triggers and eventually develop healthy coping mechanisms with the help of a professional.
Additionally, the Feelings Wheel can help you recognize what you might need at the moment. Each emotion has its opposing emotion on the opposite side of the wheel. For example, if you feel worthless, the opposite emotion would be feeling empowered, which might be precisely what you are longing for to overcome that negative feeling.
The Benefits of the Feelings Wheel
Clear and Effective Communication: In your daily life, you’re leading many interactions in various settings, personally and professionally. Being able to communicate your thoughts, feelings, and needs clearly can go a long way, as it allows both parties to be on the same page and progress healthily as a team. The Feelings Wheel can be your guide to understanding your intricate webs of feelings and allow others to see things from your perspective.
Self-Reflection Tool: It is crucial that you practice self-reflection constantly, as it benefits your emotional growth. The Feelings Wheel allows you to explore your emotions, understand what triggered them, and learn how to cope with them. You’ll become more aware of the motives behind your feelings, thoughts, and behaviors, which will make them less overwhelming, as you’ll have a general idea of how to deal with them.
Regulate Your Emotions: It can be frustrating when people cannot specify their feelings and express their needs to others around them and to themselves. The Feelings Wheel is primarily created to simplify the process for you. Once you can articulate what you’re feeling, you will be able to manage it or seek help to do so.
Final Thoughts
The Feelings Wheel is a tool to make your emotional life easier. Everyone sometimes needs some help with identifying, regulating, and understanding his or her emotions. It can be an overwhelming process, but if people approaches it with patience and self-compassion, the results will foster their relationships and make their lives easier by helping them feel more comfortable in their skin and at ease with all their emotional waves.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician. Please speak with your doctor if you have any questions or concerns.
