#WHEEL OF EMOTIONS PDF HOW TO#
#WHEEL OF EMOTIONS PDF FREE#

More emotions exist than can be expressed in one chart alone.

You also resolve to mention your stress to your partner and ask them to try a less nerve-racking method of communication in the future. Instead of continuing to mull over what they might say later, you spend the afternoon doing things you enjoy. You also realize that taking the time to explore your feelings has already started to ease your trepidation and help you feel calmer, making it easier to accept your feelings. This is actually pretty fitting, since the emotion wheel sets acceptance as the opposite of boredom. Let’s say you accept you won’t get an answer from your partner until later. Just keep in mind this doesn’t necessarily mean making them go away. Using an emotion wheel or other tool to identify and understand emotions often makes it easier to process them in productive ways. Some of these actions, like blocking your emotions or lashing out, may not be particularly helpful.Īctions that help you cope with the emotions themselves and take steps to address their triggers, on the other hand, can have a lot of benefit. Emotions generally prompt some type of action. You might notice the emotions you experience showing up in your speech and body language as well as your behavior. This makes sense to you, since you do trust your partner, even though you’re slightly annoyed about their handling of this situation. On the wheel, love is a combined emotion that rests between serenity and joy, acceptance and trust.

Sadness: around potential worst-case scenariosĪll these feelings relate to the love you have for your partner and your dread of losing the relationship.

Irritation: that they brought it up so early and left you to worry about it.

Worry: over a potentially difficult conversation.

You know you didn’t do anything to damage their trust, and they haven’t shown any signs of changed feelings or wanting to break up.Īllowing yourself to think about the situation further opens the door to more emotions: Your apprehension relates to the fact that you have no idea what your partner wants to talk about. You know exactly what caused your mood, but you’ve tried to avoid thinking about it: Earlier that morning, your partner sent a text saying, “You’ll be home tonight, right? There’s something we should talk about.” Make connections

#WHEEL OF EMOTIONS PDF FREE#

Though you’re free from obligations at the moment, you feel bored and restless, even distracted, and you can’t settle on one particular activity. Let’s go back to the example feelings of boredom and apprehension. Finding the cause is easier said than done, but a few moments to yourself can help you untangle your thoughts. Start by naming the emotion, then retrace its steps back to the initial trigger. If you’re in the habit of pushing down emotions, tracking them out of sequence can help. They come from somewhere, even if you don’t realize it.

Now that you have a few words to help explain what you feel, you can use those as stepping-stones toward a deeper understanding of what’s going on.Įmotions happen as part of a sequence of events, rather than isolated occurrences. Looking at the wheel, you find two emotions that resonate with you: boredom and apprehension.

Let’s say you have some awareness of a vague sense of discontent. Here, you’ll find what are called mixed emotions - contempt, for example, rises out of a combination of anger and disgust. The center circle holds the most intense manifestations: admiration, amazement, loathing, among others.

As you move toward the center, the color deepens and milder emotions become your basic emotions: trust, surprise, disgust, and more. Along the outer edges, you’ll find low-intensity emotions: acceptance, distraction, boredom, and so on.

#WHEEL OF EMOTIONS PDF HOW TO#

Got a feeling you don’t quite know how to put into words?įinding an approximation of your current emotional state on the wheel can help you start narrowing down the distinct layers and nuances of what you’re feeling.Īs you can see on the wheel above, emotions are arranged on color-coordinated spokes in three layers: There’s no right or wrong way to use an emotion wheel, but here are some tips to get you started.

Wheel of emotions pdf