The goal of this Emotion-Wheel is to train people to be more detailed in describing their feelings. The wheel could help you to learn to identify or recognize emotions with more accuracy. You can use the wheel to explore the emotions you are feeling at any given moment during the day. For instance, after a nice conversation with someone, you notice a general feeling of joy. Using the wheel you may ask yourself; what kind of joy am I experiencing right now? Can this feeling best be described as excitement, creativity, cheerfulness etc.? Well before, recording the emotion to AumMERA - My Emotional Record App.

Direct Reflection: At the end of a day, you can take a moment to contemplate and look at the wheel. What did you experience today? Maybe you felt guilty. Once you find “guilty” on the middle band of the wheel, you can see that the associated core feeling (nearer the centre) is “sad”, and the more specific, nuanced feeling (on the outer band) is “remorseful”. Maybe due to forgetting something you promised to do.

Daily reflection: The wheel can be useful in identifying the specific feelings and emotions you are experiencing at any given moment so that they can be addressed and resolved. For instance, if you experience a general sad feeling, you can use the outer bands of the wheel to figure out what specific kind of sadness you might feel. For example, maybe what you are really experiencing is feeling ignored. Note that the reverse can also happen. For instance, by using the wheel you may realise that feeling inadequate may be rooted in rejection or fear on a deeper level.

Long-term reflection: The wheel can also be used to explore deeper and longer-term emotions that may be impacting you. For instance, maybe you have been feeling scared over the last several months, since the time you lost your job. By going to the core feeling “scared” on the inner band of the wheel, you can look at the two outer bands for feelings associated with “scared” to try to unveil the more detailed, nuanced emotions you are experiencing. You might conclude that you are more specifically feeling rejected and insecure. This can be an important insight that can help you to take specific action.

Please take a look at the wheel, the wheel organises 48 feelings into a pie chart of sorts and buckets them into these 8 groups: sad, mad, scared, joyful, powerful, and peaceful.

Advice:

• Note that the feelings are depicted in the emotion wheel and it is the overview of all possible feelings and emotions. They serve as a guide and starting point that may help you to describe your experiences.
• Note that it is possible to experience different emotions at the same time. The emotions and feelings in the wheel are not mutually exclusive, but can exist in many combinations, even positive and negative at the same time.
• Note that the negative feelings in the inner band of the wheel are located on the exact opposite side of the wheel than the positive feelings. For instance, the positive core feeling that contrasts with sad is joyful. Although you may use this information to gain insight in the positive emotions or feelings that are least present and may need further attention, this feature of the wheel should not be used to replace or avoid emotions. For instance, when a you experience sadness, it is advisable to allow the sadness to be present rather than to try to replace it with joyful thoughts.