Emotion Wheel: Find the Word for What You Feel

Start with the broad feeling closest to how you feel. Then pick the specific word that fits best, rate how strong it is and note where you feel it in your body. The summary at the end puts it into one sentence you can write down or share.

Feelings are not really good or bad, but they are often grouped as pleasant and unpleasant. Pleasant ones include content, proud and hopeful. Unpleasant ones include lonely, frustrated and anxious. The wheel above has 48 specific feeling words to explore.

This wheel uses six core feelings: happy, sad, angry, afraid, surprised and disgusted. Each one opens up eight more specific words, so you can find the one that matches your experience.

Slow down and notice where the feeling sits in your body, such as a tight chest or a heavy stomach. Name it without judging it, and give it a few minutes before trying to change it. This tool asks about intensity and body location to help with that.