Complicated and overwhelming feelings can come into play when you are going through something new or tough in life.
What is the emotion wheel?
The wheel identifies eight primary human emotions and tiers of related, more nuanced versions of those primary emotions.
8 primary emotions.
For instance, annoyance can become rage."
For example, fear can be mixed with surprise to bring alarm or mixed with trust to bring submission.
How to use the emotion wheel.
“Notice what you are feeling.
Allow yourself to feel your feelings.
Notice the physical sensations in your body (i.e., pressure on chest, stomachache, headache).
Then identify whether you are experiencing a primary or secondary emotion,” she advises.
There isn’t really a right or wrong way to use the wheel.
The components of emotion.
The action tendency motivates you into movement.
Thus, it can trigger an unconscious fight-or-flight response for trauma survivors if they find themselves in similar situations.
There’s an assessment taking place as you attempt to determine your mental and physical response.
At this phase, our motor information passes through the thalamus for further processing.
These physiological responses may look like shallow breathing, racing heartbeat, blood flow, and digestion responses.
Benefits of the emotion wheel:
Knowing yourself helps avoid downward spirals and overthinking.
The easy-to-understand emotion wheel simplifies what you are going through, increasing self-expression and self-compassion for yourself.
Fostering empathy connects you deeper to yourself and others.
“The emotion wheel helps individuals communicate effectively,” notes Espinoza.
Gaining emotional maturity to manage conflict.
With that in mind, Barner adds another benefit of the emotion wheel is assisting withconflict resolutionas well.
Recognizing thatallemotions provide important context.
“We can look at the imbalances in our jobs, relationships, and environments from a unique perspective.
life coach William Barkerwrites at mbg.
“Emotional needs are feelings or conditions we need to feel happy, fulfilled, or at peace.
Without them, we may feel frustrated, hurt, or dissatisfied.
As humans, we seek emotional nourishment as much as food and water.
It is your birthright to be emotionally nourished,” he says.
Situations where the wheel can be helpful.
It’s more empowering to identify what you are feeling to validate your experience and go from there.
By yourself.
Over time, your response time will improve as you feel safer with your inner world.
In a group.
“I feel ________ when you ________.
This will help convey effective communication.
see to it there is proper eye contact and neutral body language to avoid misunderstandings.”
The bottom line.
As you continue developing emotional self-awareness, you will feel more clear-minded and confident.
The good news is that everyone can attune to their emotions, but it will take some practice.
