Unlock Emotional Intelligence using The Feelings Wheel

 

In a society where obligations and diversions frequently fight over our focus, it's easy to ignore an essential aspect of our wellbeing: our mental health.

It can be difficult for many people to recognize, communicate, or probably control their emotions.

Speaking of emotions, can you guess how many emotions a person can experience?

According to Greater Good Science Center research, there are 27 different types of emotions. And that does not even consider combinations of emotions.

How can one avoid becoming lost in the choppy waves of emotions when there are so many of them?

Using the Feelings Wheel is the solution.

The feelings wheel is a potent tool that has the ability to change how we relate to emotions and, therefore, to both ourselves and other people.

Its true effectiveness resides in its capacity to help us distinguish between related feelings.

In order to increase self-awareness, improve communication, and enhance general wellbeing, this article will examine how the feelings wheel might assist you in navigating the complicated terrain of human emotions.

Knowing how the Feelings Wheel works:

Dr. Gloria Willcox's feelings wheel functions as a kind of road map for negotiating the choppy waters of human emotions. The six main emotions—happy, sad, angry, terrified, shocked, and disgusted—are the foundation of the wheel. These core emotions serve as the cornerstone upon which more complex secondary and tertiary emotions are branched.

At first look, the Feelings Wheel resembles a color wheel, with concentric rings denoting different levels of emotions. The wheel is split into three categories: main, secondary, and tertiary emotions. Each layer goes deeper into the nuances of emotional experiences, allowing people to pinpoint their sensations with incredible accuracy.

• Primary Emotions:

The innermost circle of the wheel represents broad primary emotions, including happiness, sadness, anger, and fear. These emotions form the foundation of our emotional experiences. They give a general idea of how we are feeling and serve as an opening for our future investigation.

• Secondary Emotions:

As we progress outward, the wheel presents secondary emotions developed from the basic emotions. These emotions provide a more sophisticated view of our feelings. 

For example, secondary emotions such as irritation, aggravation, and resentment can exist alongside the core emotion of anger. This layer recognizes that emotions are rarely single and instead appear as a complicated blend of numerous sentiments.

• Tertiary emotions:

These are the most particular and detailed feelings that may be experienced. These emotions highlight the small differences that make each emotional experience special. Tertiary emotions associated with frustration may include impatience, annoyance, or agitation.

Anger, for instance, may develop into frustration, a secondary emotion, and finally, "unappreciated," a tertiary feeling. We may progress from broad emotions to specific ones with this methodical technique, which clarifies our emotional condition and opens the door to efficient emotional control.

Why do we name our emotions? Why does it matter?

Naming our feelings may seem a simple act, yet it has significant psychological advantages. Research on affect labeling shows that naming and expressing feelings can lower their strength by  calming the amygdala (the brain's emotional center). 

The feelings wheel makes this process easier by guiding us through its layers. Moving from basic to tertiary emotions allows us to probably identify what we're feeling and comprehend its origins. This is more than simply self-awareness; it is about connecting the distance between our interior experience and external manifestation.

The process of identifying emotions can also improve communication. Instead of generically expressing dissatisfaction, you may state, "I feel unappreciated because my contributions were not recognized." This distinctiveness encourages mutual understanding and facilitates settlement.

Emotional Intelligence in Practice: Introspection and Interaction:

Emotional intelligence, which includes self-awareness, self-regulation, empathy, and social skills, can be developed through regular use of the Feelings Wheel. Emotional intelligence is a requirement for success in both personal and professional relationships.

• Self-awareness and self-control:

Self-awareness is developed by incorporating the Feelings Wheel into a daily check-in. You may better control your reactions and have a better knowledge of your emotional patterns by recognizing emotions and their causes.

For instance, you might plan techniques to increase your confidence, such as practicing talking points or asking for feedback, if you see recurrent sensations of "inadequacy" during meetings.

• Increasing empathy and communication:

By giving us the words to describe feelings, the Feelings Wheel helps us overcome these gaps.

For instance, in a work environment, you may see that a coworker appears withdrawn. You may start a conversation by saying something like, "You seem a bit disconnected lately," rather than assuming anything.

This activity naturally fosters empathy. You'll find it simpler to identify and validate other people's feelings as you grow more sensitive to your own, which will build stronger bonds and trust.

• Developing resilience and overcoming obstacles:

Gaining emotional mastery is not always easy. You may experience resistance to examining your feelings, find it difficult to identify your feelings, or feel overpowered by the variety of choices available on the wheel. The process includes these difficulties.

To overcome them, begin with little. Take a minute every day to identify one emotion using the wheel. As your comfort level increases, gradually increase the scope of your practice. Always keep in mind that progress, not perfection, is the aim.

It's also critical to recognize when you might need professional assistance. When dealing with serious emotional difficulties, the Feelings Wheel is a useful tool, but it should not be used in a place of therapy or counseling.

Final words

The Feelings Wheel is more than just an emotional chart; it's an effective way of gaining a better knowledge of both yourself and other people. You may improve your relationships with emotions, overcome obstacles with fortitude, and develop an emotionally intelligent existence by using this tool on a daily basis.

Why not get started right now? Check in with yourself for a moment. Using the Feelings Wheel, identify a feeling, think about where it came from, and think of a positive way to react to it. You may achieve emotional mystery and open the door to a more connected and satisfying existence with every little step you take.

All love and support