Repeat this process several times as you think about various experiences that exacerbated a symptom connected to the past abuse. Remember that you aren’t trying to “fix” or change your emotions, only become more aware of them. Rather, take note of which ones resonate with you. Were you angry? Afraid? Sad? Numb? What did you experience physically? Trembling hands? A rush of heat to your face? A heavy weight in your stomach?įrom there, move to the outer part of the wheel and look at the feelings associated with that emotion. Start by looking at the middle of the wheel to identify the core emotion you felt during that experience. To use the Emotion Wheel, first think about an experience in which you felt triggered. This connection between the mind and body is especially effective when it comes to feeling stuck in a depressive state or feeling disconnected from your body or your emotions. Identifying what you are feeling can also help strengthen the connection between the emotions you are experiencing and how those emotions are impacting your body. Once you understand what you are feeling and why, you can take the next steps to respond to the emotion you are experiencing-whether that’s practicing a grounding exercise, calling a friend, or walking outside. Recognize what their brain and body needed in that moment.īuilding awareness by labelling the different emotions you are experiencing, both mentally and physically, will help you understand how certain events, settings, or triggers make you feel and why you may be feeling that way.The survivor can then acknowledge that what their brain and body need in that moment is some space away from the party to practice paced breathing and positive affirmations.īecause the survivor was in tune with their emotions and able to identify exactly what they were feeling, they were able to do two things: This anxiety, they realize, is a response to being around certain family members who make them uncomfortable. They then connect that physical reaction to the emotion of anxiety. For instance, a survivor may note at a family event that their stomach is knotting up. As a survivor, your emotions may be informing you of how your brain is responding to the world around you and making connections in the present to the abuse of your past.Įmotions provide a survivor with insight on how something is making them feel, as well as what they need in that moment. Use the tool below to help you better understand and move through your emotions.Every emotion you experience is important-even the ones you don’t enjoy-because it’s trying to tell you something. Using a feelings wheel helps you identify the emotions you are feeling at a deeper level, giving you a moment to focus on what you are feeling, ask yourself why you are feeling that way, and pause to consider where you will go from there. Focusing on what you are feeling helps you become more self-aware of your own emotions, enabling you to better manage stress, make better decisions, and respond to challenges with composure. The emotions are categorized into six primary feelings, each broken down in a set of more specific associated emotions.Īs with so many things in life, mastery begins with awareness. The emotions wheel offers a visual representation of a range of human emotions. But emotions are slippery things, and we don’t always feel in control the complex realm of emotions that can occur in our lives. IF YOU CAN IDENTIFY EMOTIONS, YOU CAN WORK WITH THEM.Įmotional intelligence involves understanding and managing emotions, both within oneself and when interacting with others.
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