The Feelings Wheel is a tool used by therapists to help you quickly and accurately name the emotions you are feeling. The innermost ring consists of six core emotions: joy, love, fear, anger, sadness, and surprise. The outer two rings include more detailed emotions associated with these core emotions.

To use the Feelings Wheel, start by scanning all three rings of the wheel for an emotion that resonates with what you are feeling. Once you've identified that emotion, you can move toward the center of the wheel or away from the center to find the adjacent words that most accurately reflect your feelings.

As you’re getting started, simply focus on identifying and writing down the emotions that most clearly reflect your emotional state.