Use This Tool (The Feelings Wheel) to Clarify Your Emotions

I was first introduced to a version of this tool when I worked in a mental health hospital running experiential art therapy groups for people getting treatment for substance use and mental health disorders. I printed out a bunch of copies of it, laminated them, and had them at each seat of the big group tables. At the start of each group, one of the questions I’d ask was, “How are you feeling physically and emotionally?” Patients would pause, take note of the physical sensations in their body and then use this tool to support themselves in finding the words to articulate the feelings they might be experiencing.

You can download this tool for free here.

You can use this tool in any way that feels best for you. Here are some suggestions to get you started:

• Print this out and put it in a visible place where you will see it at different points of the day (bathroom mirror, office wall, on the fridge, next to your bed). When you see it, take it as a cue to check in with yourself, “How am I feeling right now in this moment?”
• Reference this tool while having a conversation with a loved one. It can be helpful to support you in articulating and communicating your feelings with another person.
• Identify a few of the feelings on the wheel that you feel most frequently. Take some time to journal (and/or make art) about each of these feelings and when they come up for you. What people, places, and experiences stir up this feeling in you?

If you’d like to explore feelings through art, check out this brilliant art activity by Canadian art therapist Arielle. She’s done multiple rounds of this “100 days of emotional literacy” project, and it’s a creative way to explore a variety of emotions through art.

Share your ideas in the comments below, or reach out to me directly. I love to hear from you and learn how others might integrate this tool.

If you have further questions about Art Therapy or are interested in pursuing individual Art Therapy services or other therapeutic art offerings, please reach out to me directly via the contact form on this website.