What Is The Emotion Wheel And How Do You Use It?
When someone asks you, how do you feel about that, how do you typically respond? If you shrug off their question with a canned, good, fine, or okay, you might struggle with emotion identification.
Emotion identification refers to your ability to understand how you react, feel, and internalize in different situations. The more attuned you feel to your emotions, the more likely you are to know how to cope with various stressors. Additionally, increased emotion identification is associated with higher levels of perceived control, fewer negative thoughts, and healthier relationships.
The wheel of emotion is a visual tool that can help you identify your current state. Let’s get into what you need to know.
Interpreting The Emotion Wheel
Many people move through their days without recognizing or even thinking about their emotions. They may react to particular situations negatively. They might engage in toxic behaviors or patterns without realizing why they do it.
That’s because most people don’t learn about emotions unless they are working with a mental health professional, or they’re specifically seeking information on it. But learning about emotions is key to understanding yourself. When you know how you feel, you have greater insight into your triggers, your behavioral patterns, and your overall well-being.
The wheel of emotion displays the many emotions you might be experiencing at a given moment. At the center of the wheel, you’ll see six primary emotions: happy, sad, disgusted, angry, fearful, bad, and surprised. These emotions each have a different color. From the primary emotions, you’ll see their corresponding secondary, tertiary, and quaternary emotions.
The Difference Between Primary Emotions and Other Emotions
All emotions are relevant, but it’s important to understand why some emotions are at the center of the wheel. Most experts agree that primary emotions refer to the initial emotions all humans are born feeling and experiencing.
The other emotions refer to combinations of primary emotions. For example, frustration may result from a combination of anger and disgust. Curiosity may come from a mix of happiness and surprise. Research on psychology and human development suggests that people develop these emotions through learned experiences. In other words, society and family and cultures shape those emotions.
This difference doesn’t mean that primary emotions are “better” than other ones. It simply means that primary emotions are innate to human existence. All people feel them, although the frequency and severity may differ based on one’s temperament. The subsequent emotions, on the other hand, come from other experiences. Therefore, there may be vast differences depending on one’s cultural group, family system, and particular upbringing.
How To Use The Wheel Of Emotion
Ideally, you can use the wheel of emotion whenever you want a better understanding of your current state of mind. Learning how to identify and articulate your emotions is the key tenant of building emotional intelligence.
There isn’t a “right or wrong” way to use this wheel. Instead, it’s about finding a method that works best for you. Spend a moment looking at the wheel. Notice which emotions stand out to you- notice if any of them trigger a physiological response. If you do experience physical sensations, there’s a good chance that indicates you’re experiencing intense emotion.
Spend a moment drawing the connections between various emotions. For example, you might look at the wheel and identify that you feel “numb.” However, at a closer glance, you may attribute this feeling numbness to feeling humiliated and bitter. The root of that numbness, as you can see, comes down to anger.
You might start from the center and recognize that you feel sad. However, sadness branches out into sub-emotions. Maybe you realize that this particular sadness feels like vulnerability. Extending that further, the vulnerability comes from feeling inferior and embarrassed.
It’s important to note that you can feel multiple emotions at one time. For instance, if you’re starting a new job, you might feel thankful, curious, hesitant, nervous, stressed, excited, and eager all at the same time!
The Importance Of Tracking Your Emotions
Identifying your emotion in a single moment can help provide some relief and insight into your current reality. However, if you really want to strengthen your self-awareness, you need to identify them consistently and effectively.
Use an emotion wheel app to allow you to identify and track your emotions whenever and wherever you are. At the end of each week, you’ll receive a summary of the dominant emotions you experienced. This information allows you to gain a deeper understanding of your mental health. It also shows you when you may need support in monitoring difficult emotions.
