A practical visual tool to help you identify what you truly feel — and use that awareness in everyday life.

Estimated Time: 10–15 minutes
Available Formats: Printable PDF, Full Color & Printer-Friendly Version

We often use broad words like “fine,” “bad,” or “stressed.”The Feeling Wheel helps you move beyond general labels and name the specific emotions underneath your reactions.

This guide includes clear, step-by-step instructions for using the Feeling Wheel in a practical way — so you can pause, reflect, and respond more intentionally.

By clarifying what you truly feel, you strengthen your ability to:

• Respond instead of react
• Communicate more clearly
• Understand emotional triggers
• Support self-regulation and resilience

Based on the original Feeling Wheel model by Gloria Willcox (1982).
Practical application guide and instructions developed by Tatsiana I. Razzhavaikina, Ph.D., Licensed Psychologist.