But it’s a great reference point as we explore and understand what we are feeling.

The Emotion Wheel, like other diagrams related to emotions, is not perfect. This uses different dimensions to describe emotions that we feel at any given time. Simply note what you are experiencing in this moment, with curiosity and without judgment.In this article, you’ll learn a new way in which you can identify your emotions. But it can mean that you feel more attune to your emotions, rather than controlled by them. We want to assure you that healing from trauma doesn’t mean you should get to a place where you always feel upbeat or hopeful. Such emotional burdens can be especially prevalent among survivors of child sexual abuse. It’s part of the human experience to carry the weight of heavy emotions that we didn’t ask for (or deserve). So, as you use the Emotion Wheel to check-in with your brain and body, do not feel pressured toward one emotion or another. Noting such emotions is an important element of Aspiration, as it reminds you that hope and healing are possible, that more moments of contentment or peace are in your future, and that you are continually experiencing change and are not stuck or frozen in your trauma. You can use this wheel to identify whatever you may be feeling in any given moment-pleasant or unpleasant, painful or enjoyable.īecause while it’s important to note when your mind and body are responding to emotions of distress, it’s equally important for survivors to observe when they are experiencing emotions of joy, comfort, or peace. The Emotion Wheel doesn’t only have to be used for understanding triggers. Once you have an idea of how your emotions typically respond to triggers, you can make plans to cope with those triggers. Are there specific emotions you feel when experiencing a specific situation or interacting with a specific person? Do you generally feel the same way in all triggering experiences or do the emotions vary depending on the situation?īecause coping with feelings of aggression often requires different tactics than coping with feelings of insecurity, understanding these patterns is critical to the healing process. Repeat this process several times as you think about various experiences that exacerbated a symptom connected to the past abuse. Remember that you aren’t trying to “fix” or change your emotions, only become more aware of them. Rather, take note of which ones resonate with you. Were you angry? Afraid? Sad? Numb? What did you experience physically? Trembling hands? A rush of heat to your face? A heavy weight in your stomach?įrom there, move to the outer part of the wheel and look at the feelings associated with that emotion. Start by looking at the middle of the wheel to identify the core emotion you felt during that experience. To use the Emotion Wheel, first think about an experience in which you felt triggered. This connection between the mind and body is especially effective when it comes to feeling stuck in a depressive state or feeling disconnected from your body or your emotions.

Identifying what you are feeling can also help strengthen the connection between the emotions you are experiencing and how those emotions are impacting your body. Once you understand what you are feeling and why, you can take the next steps to respond to the emotion you are experiencing-whether that’s practicing a grounding exercise, calling a friend, or walking outside. Recognize what their brain and body needed in that moment.īuilding awareness by labelling the different emotions you are experiencing, both mentally and physically, will help you understand how certain events, settings, or triggers make you feel and why you may be feeling that way.The survivor can then acknowledge that what their brain and body need in that moment is some space away from the party to practice paced breathing and positive affirmations.īecause the survivor was in tune with their emotions and able to identify exactly what they were feeling, they were able to do two things: This anxiety, they realize, is a response to being around certain family members who make them uncomfortable. They then connect that physical reaction to the emotion of anxiety. For instance, a survivor may note at a family event that their stomach is knotting up. As a survivor, your emotions may be informing you of how your brain is responding to the world around you and making connections in the present to the abuse of your past.Įmotions provide a survivor with insight on how something is making them feel, as well as what they need in that moment. Every emotion you experience is important-even the ones you don’t enjoy-because it’s trying to tell you something.

Emotion wheel