Emotion Wheel
Name what you feel with precision: from eight core emotions to their intensity.
When a feeling stays nameless, it stays vague and heavier than it is. Naming emotions — moving from “I feel bad” to “this is anger with fear beneath it” — has a quieting effect: researchers describe how merely putting a word to an emotion softens its intensity and returns the reins of attention to you. Start from the eight core emotions, then descend to intensity, and notice that many feelings can sit side by side at once without contradiction. What is worth your reflection is not “is my feeling right?” but “what does this feeling tell me about an unmet need?” — every emotion is a message, not a verdict.
Tool card
When you feel something vague that is hard to name, or want to move beyond “sad/happy”.
2 minutes
Naming emotions precisely softens their grip and gives you distance to reflect rather than be swept along.
Plutchik's Wheel of Emotions
Does not measure your mental health or whether a feeling is “right”; every feeling is valid information, not a verdict.
Not a substitute for therapy; for acute distress consult a professional.
Source: Plutchik's Wheel of Emotions · A developmental reflective framework, not clinical assessment.
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