An emotion wheel is a visual tool or a circular representation of emotions that helps individuals identify, understand, and process their emotions. Individuals become more emotionally aware by using the emotion wheel or feelings wheel. In addition, the emotion wheel helps develop emotional intelligence and improve communication with others. By giving words to your emotions, you can prioritize your mental health. Identifying emotions and taking the right action to manage emotions on time is vital for the well-being of individuals.
This article gives an insight into the emotion wheel and its significance in identifying and articulating emotions. Using an emotion wheel, you will get a complete idea of how you can understand your feelings. So let’s start!
What is an Emotion wheel?
The emotion wheel is also known as the feelings wheel. It is a visual representation of the emotions, which are all organized in a circular or wheel-like format. Emotion wheels assist individuals to recognize and explain their complex feelings and emotions.
The Plutchik wheel is a well-known example of a feeling wheel. In 1980, it was first developed by a famous psychologist, Robert Plutchik. In this wheel, he divides the eight primary emotions and arranges them into opposite pairs, which include:
- Happiness and sadness
- Fear and anger
- Surprise and expectation
- Acceptance and avoidance
According to his theory, these eight primary emotions are the ones that lay the foundation of all other emotions. Moreover, these emotions can be mild or intense. Emotions that are present in the central region of the wheel or close to this region are stronger and exhibit more intensity.
Read More About: Understanding Moods, Feelings, and Emotions
However, those emotions which are located at the periphery or outside region of the wheel are milder and have lower intensity. Moreover, those emotions that are close to each other show more similarities with each other as compared to those that are distant from each other. Emotions are the complex reactions of human beings when they are exposed to any stimulus. Multiple studies have reported that there are approximately 27 types of emotions that individuals experience in their lives. Due to a greater number of emotions, individuals always have difficulty understanding what type of emotion they feel and why. But with the help of the emotion wheel, they not only better understand their own emotions but also the emotions of others. They develop a specialized vocabulary to name and express their emotions and navigate their complex emotional experiences.
How does the Emotion wheel work?
The emotions on the emotion wheel exhibit diversity in terms of specific models or frameworks. Different dimensions of emotions and feelings are organized and divided into different categories and subcategories. Their division helps in the accurate identification of the actual feel or emotion. The feeling wheel is divided into primary emotions, secondary emotions, and tertiary emotions.
The following table lists the common categories and emotions:
| Primary emotions (Core emotions) | Secondary emotions | Tertiary emotions (Complex) | Additional emotions |
| The innermost section or circle of the wheel includes primary emotions, which form the basis of our emotional experiences.
As they are the starting point so individuals can consider them in a further deep exploration of the emotions. |
As the name indicates, secondary emotions are those that arise from the primary emotions. They are present in the outward direction of the emotion wheel.
Secondary emotions are the perfect indication that emotions are a blend of complex feelings. |
Tertiary emotions are present in the outermost layer of the emotion wheel. Among others, they are the most specific ones. | Shame |
| Most common examples of primary emotions include: | Common secondary emotions include: | Major tertiary emotions include: | Pride |
| happiness | Joy | Sorrow | Love |
| Sadness | Stress or Anxiety | Amazement | Confusion |
| Fear | Frustration | Irritation | Sympathy |
| Anger | Anticipation | Contempt | Compassion |
| Surprise | Grief | Regret | |
| Disgust | Contempt | Envy | |
| Jealousy | |||
| Excitement |
What are the advantages of using an Emotion wheel?
The use of the emotion wheel offers numerous benefits, which are as follows:
1. Enhanced emotional regulation
Understanding and naming the emotions help individuals to better regulate them. In addition, it also encourages emotional resilience and reduces impulsivity.
2. Increased emotional awareness
Emotion wheels assist in developing the vocabulary of emotions or feelings. Individuals can identify their specific emotions and develop a better understanding of how emotions relate to each other.
3. Self-understanding
Individuals take advantage of the emotion wheel to deeply understand their complex emotional landscape.
4. Strengthen relationships
Better expression of emotions helps individuals to show their emotions to others, resolve their relationship issues, and improve their relationships.
Read More: What You Need to Know About Different Types of Moods
5. Helps in mindful reflection
Emotional growth is directly linked to the reflection of emotions. With the help of the emotion wheel, we can understand what kind of emotions are hidden or unrecognized. Their timely recognition helps in developing a better idea regarding self-thoughts and associated behavior.
6. Better communication
As the emotion wheel provides a clear description of emotions, individuals easily communicate their emotions with themselves and others.
7. Support for mental health
Emotion wheels also help in getting the best mental health treatment or support. When mental health experts interact with mental health patients in sessions, they utilize the emotion wheel to facilitate their discussions regarding their emotions or feelings. In addition, individuals not only get a detailed insight into their emotional experience but also learn coping strategies and emotional intelligence, and awareness, etc. Ultimately, individuals get a chance to experience the most effective and desired therapeutic outcomes.
8. Developing emotional intelligence
Improvement in self-awareness by the emotion wheel leads to an enhancement in emotional intelligence.
9. Developing a sense of empathy
Feelings wheels play a vital role in understanding the feelings or emotions of others and developing empathy towards them.
10. Conflict resolution
Emotion wheel results in the emotions’ clarity, which in turn leads to conflict resolution.
How to use the Emotion wheel?
The emotion wheel can be used in the following way:
1. Identify your emotion
The first step is to identify that your emotion belongs to which category, wether it is positive, negative, or neutral. First, start more broadly and from the eight primary emotions in the emotion wheel. After that, move from the broader to a narrow side.
2. Identify the specific emotion
After identifying the category, find out what your specific emotion is that perfectly aligns with your current feeling.
3. Label your emotion
After identifying your emotion, the most important thing that you should do is to label it with a name. Write it in a notebook or say it out loud so you develop a better understanding of your emotional aspects.
4. Explore the emotional intensity
Also, identify the intensity of your emotion and any underlying fluctuation.
5. Analyze the physical sensation
As each emotion is also linked with physical sensations, keep an eye on them. There is an increased possibility that you will also feel the increased heart rate, respiratory rate, and clenched jaw.
6. Identify your trigger
Identification of emotions is not sufficient, as you should also identify what triggers your emotions or feelings.
7. Opposite emotions
With the help of an emotion wheel, you can also identify which emotion is opposite to the current one, and can help manage the emotion.
8. Emotional analysis
On each day, regularly analyze your emotions and develop a better sense of emotional awareness.
9. Save the emotional wheel version
You should have a printout of an emotion wheel with you. You can also download and keep an image of the emotion wheel on your phone or any other personal device. So whenever you feel that you are not understanding your emotions, keep out the version of the emotion wheel, analyze that, and develop a better insight regarding your emotions.
10. Communicate your emotions
Once you identify your emotions, express your emotions, and share them with others as the emotion wheel is useful in developing a connective language. By sharing your emotions, you will be able to identify the main causes and triggers and also develop coping strategies to deal with your emotional intensity.
11. Take action
If you become capable of better understanding your emotions and pinpointing the triggers, you can take action at the right time. Emotion wheels can help you in this regard. Instead of becoming reactive, you become mature enough first to understand your emotions and then respond to your emotional triggers accordingly.
What are the types of Emotion wheels?
Other than Plutchik, some other types of emotion wheels that have great significance are as follows:
1. Junto Wheel
The joint wheel is also a visual aid to identify and express emotions. In addition, you can also find the connection between the emotions. There is a range of emotions that are arranged in a simple format. Six emotions make up a core region, which includes fear, love, joy, sadness, anger, and surprise. The main emotions that are distant from the core region are the more specific ones. For example, anger is the main specific negative emotion that gives rise to jealousy, a specific emotion.
When you start exploring this emotion wheel, you first delve into the basic emotions and then into the specific emotion that you are feeling. In addition, this wheel not only helps you to identify your emotions but also gives you the chance to grab the positive benefits from them.
For example, if you feel joy or happiness, then there is a greater possibility that you will be capable of acquiring a sense of optimism or hope. With a focus on the emotion wheel, you can transform your negative emotions into positive ones and also develop better coping or preventive strategies.
2. Geneva
Geneva is another tool that helps in exploring emotions. In this emotion wheel, emotions are divided into four major sections. There are two major categories, which include pleasant and unpleasant. Next, their division is based on your control over them. High control emotions are those over which you have better control as compared to low control emotions, which you have difficulty taking control over.
For example, if you achieve success on any project, then initially you feel pride and happiness, while this emotion can change into anger if your success and achievements are not recognized or acknowledged by your boss. In this case, both of your emotions are controllable, and with proper awareness, you can develop those ideas that can help you to prevent any negative consequences. As you know that your anger can affect your relationship with your boss, so you should behave in a very polite manner, and future, you can get the recognition that you deserve.
3. Central Blank Space
There is a central black space in the middle of where. This space indicates that there are no emotions listed on the wheel. In addition, this region also shows emotional numbness. Based on this, you can name and also assign a category to your feeling.
4. Emotion Wheel III
This emotion wheel is more extensive as it comprises 257 emotion words. In addition, it also helps in significantly improving the vocabulary and raising awareness regarding each aspect of emotion.
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If you or your loved one is struggling to balance emotions, then you are in the best place. Renewed Mental Health Group is a leading platform that offers reliable and comprehensive mental health services. Whatever your mental issue, you can share your mental health concerns with our mental health experts and get the best mental health solutions. We have a team of mental health providers who are experts in providing tailored therapeutic strategies for each individual. If your emotional intensity is disturbing your life, then our experts will guide you on which tools or coping strategies you can use to deal with your emotions.
