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Feelings Wheel Work Book With Only Blue Headers
Feelings Wheel Work Book With Only Blue Headers
Feelings Wheel Work Book With Only Blue Headers
IRRITATED
FURIOUS
JEAL
L
T IC A
D
SEL
OUS
ATE
SKEP
F IS
STR
GU
S
H
ES
IL T
FRU
HL
FR
Y
RT
OR
AG
STRESSED
RAGE
WO
IL
IC A L
RI
HURT
E
FE
YE D
HO
IN
IS O D
C R IT
XE
STI
LA
NO
E
RE
AK
TE R PL
LE
MO
WE
D
AN
R E PE
VU
CU
RS
M IS
LN
SE S
EF
ERA LO ED VO U
ER
IN
UL
BLE NE S NER
FU
AB
LY N
LE
DEP CO D
BO RE RES
AT ENE IE D
D SED ANGRY HRE W O RR
IN D IF T
US
FERE
NT A N X IO
ASHAMED SAD SCARED EXCLUDED
EMBARRASSED REJECTED
CONNECTED OPTIMISTIC
PEACEFUL HAPPY HO P EFUL
BELONGING
E XC I
T IN G TED
TRUS ENER
T IV E L POWERFUL PLA GETI
I FU YFU
SENS ANK L C
TH CO
RE NT ARO
UL
U EN USE
IN G EC T
TF
AC
S D
LO V
GH
IN
CE
TE
OU
RED
PT
E
COURAGEOUS
APPRECIATED
AT
JO
RE
ED
TH
NE YF
T IM
WE
E
ST
FUL
ER UL
PRO
STRO
ED
S
PO
IN
F A IT H
UD
EM
D
VA
NG
XE
LU
LA
RE
ED
CU
CON
R IO
FE
SUCC
SED
SA
US
RESPECTED
F ID
CREATIVE
CU
ESSF
ENT
L
FO
LO YA
UL
This tool is designed to help you describe your feelings with more accuracy.
The feelings identified here are not a complete overview of all possible feelings and emotions.
Instead, they can be treated as a starting point to describe and identify how you are feeling.
How To Use The
Feelings Wheel
The Feelings Wheel was created by Gloria Willcox and organizes 72 feelings into 6 key areas: sad,
angry, scared, joyful, powerful, and peaceful. It can be useful in helping you identify the feelings
you are experiencing.
In The Feelings Wheel, the core emotions are in the middle of the circle. After choosing the core
emotion, you can identify the more specific emotions that are relatable in the outer edges of the
circle. These more specific emotions help you gain a deeper understanding of what you are
experiencing.
You can use the wheel to explore the emotions you are feeling currently or use it to explore
deeper, longer-term emotions that may be impacting you. Once you've identified the specific
feeling you're experiencing, you'll be in a better position to take action.
When you feel a feeling, take the time and space to experience the emotion without judgement.
Sit with the feeling without pushing it away. Remind yourself that this feeling is temporary and
won't last forever. As you experience the feeling, consider the triggers that caused it.
Focus on where you feel the feeling in your body and notice any sensations the feeling has caused
in your body.
Validating Feelings
When you have identified and validated your feelings, reflect on what you've experienced. How
could you describe your feelings? How did you cope with these feelings? Would you do anything
different next time?
Feelings Body Scan
Take a few deep breaths and close your eyes. Become aware of your 5 senses (sight, sound,
smell, taste, touch/feel). Identify where you feel the feeling in your body and notice any
sensations that arise.
Begin at the top of your head and end at the bottom of your toes;
Is my jaw clenched?
Is my neck stiff?
Are my shoulders
raised?
Am I taking shallow
breaths?
Is my tummy
fluttering?
Is my back tight?
Are my fists
clenched?
Am I holding any
tension that I need
to release?
Stretch, move, massage, shake or breathe into the areas of your body that are holding tension.
Processing Feelings
As you experience an emotion or feeling, try to locate where you feel that in your body. Use the
chart and the questions below to determine where the emotion causes physical sensations in
your body.
10 10 10 10 10 10
9 9 9 9 9 9
8 8 8 8 8 8
7 7 7 7 7 7
6 6 6 6 6 6
5 5 5 5 5 5
4 4 4 4 4 4
3 3 3 3 3 3
2 2 2 2 2 2
1 1 1 1 1 1
SAD HAPPY
SCARED PEACEFUL
UL
OPEF
H
IC
IMIST GETIC
OPT ENER
ED
EXCIT
AROUSED
PLAYFUL
HAPPY
CONTENT
JOYFUL
ACCE
PTED
INT
ERE VALU
STE ED
D
CU
RIO
US
How do you express yourself when you feel happy? What thoughts do you have? How do you talk
to yourself when you're feeling happy?
D
CUSE
FO
D
W ERE LOYA
L
O
EMP
FUL
FAITH
RESPECTED
APPRECIATED
POWERFUL
COURAGE
OUS
CREATIVE
STRO
NG
SUCC
PR ESSF
OU UL
D
CO
NFI
DEN
T
How do you express yourself when you feel powerful? What thoughts do you have? How do you
talk to yourself when you're feeling powerful?
How can you experience this feeling of being powerful more often?
Feelings Wheel: Peaceful
POSSIBLE EMOTIONS PHYSICAL SIGNS AND BEHAVIOURS
peaceful intimate safe kindness, physical affection,
connected belonging content selflessness, commitment, empathy,
trusting sensitive nurturing non-judgmental, worry-free, positive
thankful loving pensive mental attitude, contentment
secure serene responsive
thoughtful relaxed
G
NGIN
O
BEL
TED
EC ITIVE
CON
N SENS
TING
TRUS
LOVING
THANKFUL
PEACEFUL
SECURE
SERENE
THO
UGH
TFUL
INT RELA
IMA XED
TE
SAF
E
How do you express yourself when you feel peaceful? What thoughts do you have? How do you
talk to yourself when you're feeling peaceful?
How can you experience this feeling of being peaceful more often?
Feelings Wheel: Angry
POSSIBLE EMOTIONS PHYSICAL SIGNS AND BEHAVIOURS
angry stressed jealous being aggressive, raising voice, staring,
enraged critical selfish trembling, using harsh language, using
frustrated annoyed furious insults, arguing, blaming others,
irate frustrated hurt clenching fists, feeling hot, increased
irritated skeptical heart rate
hostile irritated
H
ELFIS
S
LE
STI US
HO JEALO
HURT
FURIOUS
RAGE
ANGRY
STRESSED
IRRITATED
CRIT
ICAL
AN SKEP
NO TICAL
YED
FRU
STR
ATE
D
Angry
wild aggravated
enraged critical
embarrassed
livid
hostile bitter
annoyed
frustrated
cranky
hurt
jealous
envious
spiteful cross
skeptical
stressed
selfish
irritated
irate
exasperated
vexed
furious
tired
Journal Prompts: Angry
Think about a time when you experienced the feeling of anger. Use these prompts to help you
reflect on the causes and consequences of your feelings of anger.
How do you express your anger? What thoughts do you have? How do you talk to yourself when
you're feeling angry?
What coping strategies do you use to help you deal with your feelings of anger?
Feelings Wheel: Sad
POSSIBLE EMOTIONS PHYSICAL SIGNS AND BEHAVIOURS
sad embarrassed ashamed negative thoughts, neglecting self-care,
remorseful guilty tired sleep problems, social isolation, fatigue,
vulnerable fragile sleepy changes in eating, apathy, crying, loss of
lonely isolated apathetic interest in activities, poor self-esteem,
depressed miserable inferior irritability, difficulty concentrating
indifferent bored stupid
Y
ILT
GU
L
S EFU ILE
O R FRAG
REM
LE
U LN ERAB
V
ISOLATED
LONELY
SAD
DEPRESSE
D MISERABLE
INDI
FFER
EM ENT
BA
RR BORE
ASS D
ED
ASH
AM
ED
Sad
vulnerable remorseful
lonely depressed
indifferent
sorrowful
down apathetic
gloomy
bored fragile
hurt
miserable guilty
isolated
mournful despairing
wronged
tired
sleepy
ashamed
grieving
heartbroken
inferior
desolate
stupid
Journal Prompts: Sad
Think about a time when you experienced the feeling of sadness. Use these prompts to help you
reflect on the causes and consequences of your feelings of sadness.
How do you express your sadness? What thoughts do you have? How do you talk to yourself
when you're feeling sad?
What coping strategies do you use to help you deal with your feelings of sadness?
Feelings Wheel: Scared
POSSIBLE EMOTIONS PHYSICAL SIGNS AND BEHAVIOURS
scared rejected excluded trembling, racing heart beat, racing
weak worthless bewildered thoughts, crying, shortness of breath,
insecure inferior discouraged sweating, pacing, nail biting, skin
confused perplexed insignificant picking, headache, difficulty
threatened nervous inadequate concentrating, digestive problems,
anxious worried overwhelmed muscle tension, avoidance
S
THLES
R
WO
AK
WE IOR
INFER
URE
INSEC
PERPLEXED
CONFUSED
SCARED
THREATE
NED
NERVOUS
ANX
IOUS
REJ WORR
ECT IED
ED
EXC
LUD
ED
Scared
weak insecure
threatened confused
anxious
shaken
worried perplexed
panicked
inferior rejected
nervous
bothered
overwhelmed distracted
excluded
tormented
bewildered
discouraged
ignored
insignificant
jittery
distraught
troubled
Journal Prompts: Scared
Think about a time when you experienced the feeling of being scared. Use these prompts to help
you reflect on the causes and consequences of your feelings of being scared.
How do you express your feeling of being scared? What thoughts do you have? How do you talk
to yourself when you're feeling scared?
What coping strategies do you use to help you deal with your feelings of being scared?
Coping With Emotions
Here are 50 things you can do to help you cope with your emotions and take care of yourself
THOUGHTS
FEELINGS BEHAVIOURS
Feelings Diary
Using a Feelings Diary will help you become aware of the types of thoughts that cause different
emotions. It will also make you more mindful of how you behave in response to your feelings.
DATE/TIME
TRIGGER
THOUGHTS
EMOTIONS
PHYSICAL
SENSATIONS
BEHAVIOUR
CONSEQUENCES
OF BEHAVIOUR
Processing Feelings
1. ACKNOWLEDGING
1
The first step is noticing and
acknowledging that you're experiencing
a feeling or emotion.
2
The next step is identifying what the
feeling is and naming it. You can use the
Feelings Wheel to help with this.
3. ATTRIBUTING
3
Then you can start to make sense of
what caused the emotion or feeling and
identify its triggers.
4. ACCEPTING
4
Check your body and notice any related
physical sensations in your body. Accept
the feeling; don't push it away.
5. ACTING
5
Take a few deep breaths and then decide
what you will do. Choose how you will use
or cope with the feeling.
Reflecting on Feelings
What happened that prompted the emotion? Only list the facts.
The physical sensations I felt My body posture and expressions What I wanted to do or say
Reflection:
Reflecting on Feelings
What happened that prompted the emotion? Only list the facts.
The physical sensations I felt My body posture and expressions What I wanted to do or say
Reflection:
Reflecting on Feelings
What happened that prompted the emotion? Only list the facts.
The physical sensations I felt My body posture and expressions What I wanted to do or say
Reflection:
Reflecting on Feelings
What happened that prompted the emotion? Only list the facts.
The physical sensations I felt My body posture and expressions What I wanted to do or say
Reflection:
Reflecting on Feelings
What happened that prompted the emotion? Only list the facts.
The physical sensations I felt My body posture and expressions What I wanted to do or say
Reflection:
The Feelings Wheel: Blank
Gloria Willcox, 1982
This tool is designed to help you describe your feelings with more accuracy.
The feelings identified here are not a complete overview of all possible feelings and emotions.
Instead, they can be treated as a starting point to describe and identify how you are feeling.