Free Printable Feelings Wheel

"I feel bad" is a hard place to start from. Bad how? Hurt, embarrassed, lonely, worn out? Finding a more precise word often makes a feeling easier to understand and easier to share. This free printable feelings wheel gives you a whole range of words to choose from, starting with six simple core feelings and moving out to more specific ones.

Colourful feelings wheel with six core feelings in the centre and more specific emotion words around the edge, from Vital Mind Psychology

Download the Free Feelings Wheel (PDF)

What is a feelings wheel?

The feelings wheel was created by Gloria Willcox, a therapist who wanted to help people put words to their emotions. Our version is adapted from her original Feeling Wheel. The centre holds six core feelings: mad, sad, scared, joyful, powerful, and peaceful. Each ring outward gets more specific. "Scared" might become "anxious," and then "overwhelmed." "Sad" might become "lonely," and then "isolated."

Why naming feelings helps

Research on affect labelling suggests that simply putting a feeling into words can help calm the brain's alarm system. Psychiatrist Dan Siegel calls this "name it to tame it." A precise word also helps you figure out what you need, and it makes it easier for the people around you to understand you.

Many people grew up without much language for emotions, so if this feels awkward at first, that's very normal. It's a skill, and it gets easier with practice.

How to use the feelings wheel

  1. Start in the centre. Which of the six core feelings is closest to what you're feeling right now?
  2. Move outward. Look at the words in the next rings and find one that fits more precisely.
  3. Allow more than one. It's normal to land on two or three feelings at once, even ones that seem to clash.
  4. Do a quick body check. Where do you feel this in your body? How strong is it, from 0 to 10? What might this feeling need from you right now?

Ways to use it day to day

  • Keep it on the fridge or your desk for quick check-ins
  • Use it with a journal at the end of the day
  • Bring it to a hard conversation to help you say what you mean
  • Use it with kids or teens who are still building their feelings vocabulary
  • Bring it to counselling when it's hard to explain what's going on

There are no wrong answers on the wheel. The goal isn't to find the perfect word, just a truer one than "fine" or "bad."

Download the Free Feelings Wheel (PDF)

Looking for more? Browse our other free handouts, including grounding skills and a window of tolerance worksheet.

If you'd like support working through this with someone, the counsellors at Vital Mind Psychology in Cochrane are here to help.