The Feelings Wheel Explained
The Feelings Wheel is such a great tool for understanding and learning how to express your emotions. Today, Recovery Coach and Therapist Cilla is here to explain the Feelings Wheel and how you can use it! At the end, get a special discount code for your own Feelings Wheel! Take it away, Cilla!
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What is a Feelings Wheel & Why So Many Are Talking About It?
If you’ve ever found yourself completely overwhelmed by your emotions—maybe even struggling to put them into words—you’re definitely not alone. Emotions can be tricky little things, right? They come at you fast and hard, and sometimes, they just don’t make sense. Especially when you’re in the thick of something like eating disorder recovery, it can feel like there’s a whole storm of feelings swirling around inside, and you’re not sure how to even begin naming them. Let me introduce you to ‘The Feelings Wheel’. In this post, I’m going to break down what the Feelings Wheel is, how it works, and why it’s such a game-changer in eating disorder recovery.
What is a Feelings Wheel?
Okay, so let’s talk about the Feelings Wheel! At its heart, it’s a super handy tool designed to help you pinpoint exactly what you’re feeling—because, let’s be real, emotions can be tricky to figure out, especially when they come at you all at once.
Picture it like a map of your emotions (minus the confusing street names!). The Feelings Wheel is made up of a variety of feelings, starting with broad, basic ones like “happy,” “sad,” or “angry” in the center. But as you move outward, those big feelings break down into more specific, detailed emotions.
So, for example, if you’re feeling “sad,” the wheel can help you figure out whether that sadness is more like “disappointed,” “guilty,” or maybe even “hopeless.”
Here’s a quick peek at how it works:
Inner Circle:
This is where you’ll find the basic, primary emotions like joy, sadness, anger, fear, surprise, and so on. These are your starting points.
Middle Layer:
Now, we get into the nitty-gritty. Each broad emotion gets broken down into more specific feelings. For example, "sad" could branch out into "lonely," "guilty," or "grief."
Outer Layer:
This layer dives even deeper, helping you get into some pretty detailed emotions, like "distrustful," "embarrassed," or "overwhelmed."
It’s like peeling back the layers of an onion—except instead of tears, you’re uncovering clarity about what’s really going on inside. It’s simple, but trust me, it’s incredibly powerful when you’re trying to get a handle on those complex feelings – especially in eating disorder recovery.
How Does the Feelings Wheel Help in Eating Disorder Recovery?
When you’re on the journey of eating disorder recovery, emotions can often feel like a whirlwind. Between the physical, emotional, and mental challenges, it’s easy to get overwhelmed.
But here’s the thing: learning to recognize and name your emotions is one of the most powerful steps toward healing. This is exactly where the Feelings Wheel steps in and becomes a game-changer.
1. It helps you connect with your emotions.
Let’s be honest—connecting with your emotions can be tough, especially when you’ve spent a lot of time pushing them down. With an eating disorder, it’s not uncommon to numb or avoid feelings because, well, there’s just so much to deal with. The Feelings Wheel is like hitting the pause button and giving yourself permission to slow down and really check in with what’s going on inside. It helps you get curious about your emotions instead of avoiding them.
When you start identifying those feelings—whether it’s anxiety, sadness, or frustration—you can start to break free from that cycle of emotional numbness or avoidance that often comes with an eating disorder. It’s the first step in reconnecting with yourself and your emotions, and trust me, that’s huge.
2. It brings awareness to emotional triggers.
Ever notice that sometimes when you feel anxious, stressed, or lonely, the urge to engage in disordered eating behaviors creeps in? You might be feeling a wave of emotion, and without even realizing it, your mind goes to old coping mechanisms—like restricting, bingeing, or purging. The Feelings Wheel encourages you to dig deeper and figure out exactly what’s triggering those behaviors.
By identifying the emotions driving your actions, you can start to address those emotions directly instead of letting them control you. When you name what you’re feeling, you give yourself the power to deal with those emotions in healthier ways—whether that’s talking it out, practicing mindfulness, or simply sitting with the feeling instead of trying to push it away.
3. It encourages emotional expression.
Okay, so recognizing your emotions is one thing. But expressing them? That’s a whole different level. The Feelings Wheel helps you go beyond just calling your emotions “bad” or “stressful.” It’s about getting specific: Are you feeling frustrated? Maybe ashamed? Or do you feel misunderstood or rejected?
This kind of emotional expression is a total game-changer in recovery because it gives you the words to share what you’re going through—whether it’s with your therapist, a friend, or even just yourself. And let’s be real, being able to say, “I feel sad because I feel left out” is a huge step in opening up. It’s also a perfect tool for journaling, which, as we know, is a fantastic way to release some of that emotional weight and gain clarity.
4. It promotes self-compassion.
Let’s face it: Recovery isn’t a straight path, and there will be times when you feel like you’re stuck or going in circles. The beauty of the Feelings Wheel is that it encourages you to be kind to yourself, especially during those tough moments. Instead of judging yourself for feeling “too much” or “too little,” it gives you the space to say, “I’m feeling overwhelmed right now, and that’s okay.”
Being able to acknowledge your emotions without shame is a powerful act of self-compassion. It’s a reminder that it’s totally okay to feel what you’re feeling—and you don’t have to do it perfectly. Just being human is enough.
In the end, the Feelings Wheel isn’t just a tool; it’s a way to help you reconnect with yourself, especially when emotions feel all over the place. It shows you that it’s okay to feel whatever comes up, and by getting clear on those emotions, you can move through recovery with more understanding and kindness toward yourself.
Healing doesn’t happen overnight, and there’s no timeline you need to follow. You’re making progress, even when it doesn’t feel like it. Every step, no matter how small, is a step toward feeling more grounded and at peace.
How Can You Use the Feelings Wheel in Your Recovery Journey?
There’s really no "right" way to use the Feelings Wheel—it’s all about finding what works best for you. But here are a few ideas to help you get started:
Check in with yourself.
Whenever you're feeling emotionally triggered—whether it’s anxiety, frustration, or something else—take a moment to pause and use the Feelings Wheel. It’s like hitting reset and taking a breather. Sit with it and see if you can pinpoint exactly what you’re feeling. It can be a real eye-opener.
Use it as a journal prompt.
If you're struggling with a certain emotion, the Feelings Wheel can help you dig a little deeper. Take a few minutes to reflect on why you're feeling that way. What’s it connected to? Maybe it’s a memory, a situation, or something you're experiencing in your body. Writing it out can give you more insight and clarity.
In therapy or group sessions.
The Feelings Wheel can be a great tool to bring into therapy or group sessions. If you’re finding it hard to express certain emotions—especially around body image, food, or anything tied to your recovery—your therapist can help guide you through using it. It can break down complicated feelings into something a bit more manageable.
Use it as a grounding technique.
When you're feeling overwhelmed, disconnected, or just "off," the Feelings Wheel can help you ground yourself. Naming your emotions—just saying, “Okay, I’m feeling anxious” or “I’m feeling lonely”—can bring a sense of control and calm in the moment.
The Feelings Wheel might seem simple, but it’s actually pretty powerful when you take the time to work with it. It helps you recognize, express, and process your emotions, which is an essential part of recovery. It’s not just about "fixing" things right away; it’s about reconnecting with yourself and practicing self-compassion, one step at a time.
Ready to Try the Feelings Wheel Yourself?
And hey, just a reminder: healing is messy, and it’s not a straight line. It’s okay to take it slow. If using the Feelings Wheel feels overwhelming, start small. Pick just one emotion to explore. There’s no rush. You’re already on the right path, even if it doesn’t feel like it.
Take care of yourself, and remember, you’re doing better than you think.
Grab my favorite compactible feelings wheel from Feelings Found, here! Get an extra discount with my code ITSCILLA10ff!
Moving Forward
Continue following Collaborative Counseling on Instagram @collab.counseling and Cilla @itscillahope or itscillahope.com. If you need extra support, the Collaborative Counseling and Nutrition Team is available. Reach out via our Contact form.
Collaborative Counseling & Nutrition is an outpatient nutrition and body image counseling center, with locations in Indianapolis and Carmel, that provides compassionate, holistic eating disorder treatment. Through practicing mindfulness, intuition, and Health At Every Size, we are on a mission to help you find a true state of well-being! We take an anti-diet, weight-inclusive approach with all our clients and work to help guide you towards a way of healthy living designed by you, just for you! This post is for education purposes only and should not be used as a substitute for treatment for an eating disorder. If you are looking for a registered dietitian or therapist to assist you on your recovery journey, please reach out today!
