Advanced affect vocabulary with somatic anchor
Naming what you feel
Tap a colored slice for the broad feeling, then tap a more specific word. Add as many as fit — feelings often come in pairs.
Why this helps
Naming a feeling precisely — not just 'bad' but 'disappointed' or 'lonely' — actually settles it. Brain studies show that putting feelings into words turns down the alarm centers.
Start broad, then drill into the word that fits best. You can add several.
Nothing picked yet — tap a slice, then a word inside it.
Just a rough number — feelings move.
Close your eyes for a moment. Where do you notice it?
Feelings usually point to a need — comfort, rest, safety, connection, space.
The feelings wheel — a vocabulary tool for therapy
The feelings wheel is a circular vocabulary of emotions: a small set of core feelings in the center expanding outward into more specific words. Naming the precise emotion — what researchers call affect labeling — measurably lowers amygdala reactivity. It's one of the simplest, most evidence-supported brief interventions in modern therapy, and the most common first move when a client says "I just feel bad."
Two-pass use in session
- Inner ring first. "What's the closest core word — sad, mad, scared, joyful, peaceful, powerful?"
- Then the rim. "What's a more specific word out here?" Specificity is where the regulation happens.
- Ask what it's asking for. Most precise emotion words point straight to an unmet need. 'Dismissed' → being seen. 'Lonely' → connection.
Pair it with the rest of the affect-labeling toolkit
- Emotion Thermometer — rate intensity 0–10 after naming the word.
- Primary Emotion Tracker — separate the secondary reactive emotion from the primary underneath.
- Somatic Body Map — locate where each named feeling shows up in the body.
- Printable feelings wheel (PDF) — clients who prefer paper between sessions.
- Client-facing explainer — a plain-language page you can share with a link.
Frequently asked questions
- What is a feelings wheel?
- A feelings wheel is a circular vocabulary tool with a small set of core emotions in the center (often joy, sadness, fear, anger, disgust, surprise) expanding outward into more specific words. Naming the precise emotion — affect labeling — reliably lowers amygdala reactivity and is one of the most evidence-supported brief regulation moves in therapy.
- How do you use a feelings wheel in therapy?
- Use it in two passes. First pass: 'What's the closest word in the inner ring?' Second pass: 'What's a more specific word out on the rim?' Then ask what the specific word is asking for — most precise emotion words point straight to an unmet need (e.g. 'dismissed' → being seen). The Feelings Wheel above lets you save the chosen words per client so the vocabulary builds session over session.
- Is this the Plutchik wheel or the Gloria Willcox wheel?
- It's closer to the Gloria Willcox 'Feeling Wheel' (1982) — the version most widely used in therapy — with the six core emotions expanding into ~60 nuanced words. Plutchik's wheel is a different model focused on emotion intensity and combinations; useful for psychoeducation but less practical for in-session naming.
- Can I send the feelings wheel to my client between sessions?
- Yes. Save the in-session selection and send the wheel to the client portal so they can use it on their own when something lands. Also pair with a printable PDF version for offline use. Free plan includes one client.
- What's the difference between a feelings wheel and a needs wheel?
- A feelings wheel helps the client name what they're feeling. A needs wheel (NVC) helps them name what the feeling is pointing at. Used together they make the move from 'I'm upset' to 'I feel dismissed because I need to matter here' — the move that actually changes the next conversation.