Why I Love The Feelings Wheel

The Feelings Wheel has become an invaluable resource in my journaling practice. Its colourful design and range of emotions offer a structured way to explore and articulate my feelings, making it a tool I return to regularly.

When I sit down to write about an event, incident, or moment of reflection, I ask myself, “How did this make me feel?” I then consult The Feelings Wheel to identify and name as many emotions as I can associate with the experience. Typically, I list about 5-10 feelings.

For example, the past ten days have been a whirlwind in my home. I had two speaking engagements, addressing over 400 people in total. Meanwhile, my son, daughter, and I fell ill, spending nearly an entire week in bed (at the time of writing this, some of us are still in bed). There were nose swabs, lots of coughing, too much medicine, even more interrupted sleep, and missed commitments. Thankfully, my husband Row remained healthy and was a rock. His support allowed me to rest as much as possible.

When reflecting on this hectic week, my emotions are a mixed bag. Here’s how The Feelings Wheel helps me capture and process these feelings:

 Emotions:

 -Peaceful, Loving, and Thankful: For a warm bed, doctors visits and all that medicine, and Row’s unwavering support.

- Frustrated and Annoyed: Sickness robs us of time, money, energy, and well-being. I was also concerned about my ability to show up at the speaking engagements.

- Fearful, Scared, and Helpless: The prospect of our son needing hospitalization (given his history with pneumonia) was distressing. The missed school and the amount of medicine he’s taken are also concerning. We have a gut or two to rebuild in this house.

 The Feelings Wheel helps me pinpoint these dominant emotions and, in turn, sparks deeper thoughts about the week. Here’s how identifying these feelings reveals my inner thoughts:

Thoughts:

- I despise being sick. I have so much compassion for people living with chronic pain or health struggles.

- Even a week later, I’m still tired and haven’t resumed exercising. Sam’s persistent cough is a reminder that we aren’t yet on the other side.

- It’s a miracle I made my speaking engagements. I wish the lead-up to the events had been different for me. I hope I did enough.

- I’m uneasy about my fear concerning Sam’s health, which may stem from lingering trauma from his hospital stay last year. His constant coughing at night triggered irritability and fear. God, help?

 The process of writing down these emotions and thoughts creates a sense of distance between me and the experiences, allowing for clearer reflection. By analysing my feelings and thoughts, I gain valuable insights into my reactions and actions.  

I hope you find this approach helpful. Do you use The Feelings Wheel in your journaling practice? How has it worked for you? I’d love to hear from you.