Use the Feelings Wheel to find out.

Explore how the Feelings Wheel can help you understand your feelings, then use Calm to take action and manage your emotional responses more effectively.

What is the Feelings Wheel and why is it helpful?

The Feelings Wheel is a tool developed by Dr. Gloria Wilcox that helps you put words to your emotions; by identifying what you're feeling in a more specific manner, it can improve how you process and reflect on these feelings. In turn, you can take more appropriate action to manage your emotional responses and better your communication with others.

How can I use it?

The Feelings Wheel organizes the different dimensions of feelings we may have into several categories and subcategories to help you pinpoint exactly how you’re feeling.

You'll first start at the innermost layer, which contains broad primary emotions, such as happiness, sadness, anger, and fear. These emotions are the fundamental building blocks of our emotional experiences.

Then, you move onto secondary emotions that stem from the primary emotions. For example, if you're feeling angry, secondary emotions can include frustration, annoyance, and resentment. This layer acknowledges that emotions are rarely singular and can manifest as a complex blend of various feelings.

The last layer contains tertiary emotions. These are the most specific and detailed emotions that capture subtle distinctions that make each emotional experience unique.

What actions can I take once I identify my emotions?

By accurately identifying your emotions, you can better understand the triggers and underlying causes of your feelings. This insight can empower you to manage your emotional responses more effectively and reduce impulsive reactions while promoting thoughtful, measured responses.

You can then implement techniques like mindfulness, deep breathing, or even simple activities, such as taking a walk, to help you meet your emotional needs and improve your response to situations.

Not sure how to get started or what will work best for you? Calm is a helpful and convenient tool that provides guidance from experts, whether you're feeling stressed, sad, burnt out, or angry. Preview some of our content below and try hundreds more on Calm.

Check in with yourself

Communicate your emotions

Take appropriate action

Are you feeling uneasy, but not sure what it is? Start at the innermost layer of the wheel and select your primary emotion, such as sad or angry, then work outward from there. The second and third layers allow you to get more nuanced with your emotions for this moment.

Use the language on the Feelings Wheel to communicate to yourself, your partner, or someone else in your support system.

After sharing your feelings, you can take thoughtful action to address the root causes of your feelings. You can also use Calm to help you navigate your emotions and implement effective techniques in your day-to-day life.

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See how Calm can help with your feelings.

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For someone who deals with anxiety and depression on a daily basis, or even someone just going through hard times, this is a fantastic resource.

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Calm is part of my daily morning routine. I’m forever grateful for the patience, serenity, and compassion it has helped me to acknowledge for myself and all around me.

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See how Calm can help with your feelings.

Now that you’ve identified your feelings, listen to how Calm can help.

Box Breathing

by Chibs Okereke

Distance Yourself from Anxious Thoughts

by Dr. Julie Smith

Dealing with Negativity in the World

by Dr. Vivek Murthy

Use Calm and the Feelings Wheel to improve your emotional health.