Developing Emotional Literacy with the Feelings Wheel

Emotions are a natural and integral part of working life. After all, we are all human beings with feelings, and these feelings naturally influence our thoughts, behaviours, and interactions (whether we admit it, or not!). Everyone will experience a range of emotions daily. Some of these emotions may influence (positively or negatively) decision-making processes, or problem solving, while others may influence creativity or communication.

Emotions are not a distraction from work but an essential aspect of the work environment that, when acknowledged and managed effectively, can contribute to a healthier and more productive workplace.

The Feelings Wheel

One powerful tool that can help individuals develop their emotional literacy is the Feelings Wheel; popularised by psychologist, Dr. Gloria Willcox, and designed to help individuals identify and articulate their emotions more precisely.

The wheel typically consists of three concentric circles. The innermost circle contains the primary or basic emotions, such as joy, sadness, anger, and fear. The middle circle breaks down these basic emotions into more nuanced or specific feelings, providing a wider range of options for individuals to express how they are feeling. The outer circle often includes even more detailed and specific emotions.

It's important to note that the feelings listed in the wheel are not a complete overview of all possible feelings. They serve as a starting point for describing your experience.

Over time people have added to the wheel and you can find numerous different versions online. Here is an example that is broken down into seven core emotions with many more nuanced feelings to choose from.

Source: https://imgur.com/gallery/i-feel-emotional-word-wheel-feel-wheel-australian-english-tCWChf6

Understanding the Feelings Wheel

The brilliance of the Feelings Wheel (whichever one you choose to use) lies in its ability to help you pinpoint and express your emotions with precision, allowing you to explore the depth and breadth of your feelings. By simply looking at the wheel, you can identify not just that you're feeling "sad," but whether it's "shame," "remorse," or "disappointment" that truly encapsulates your emotional state in any given moment.

Important Note – it is possible to experience multiple different emotions at the same time, even ‘positive’ and ‘negative’ feelings.

Benefits of Using the Feelings Wheel

The ability to identify one’s own emotions and those of others is a skill that is related to emotional intelligence (Salovey & Mayer, 1990). The evidence tells us that expanding our emotional vocabulary and using it in a flexible way helps us to regulate our emotions more effectively (Kircanski, Lieberman, & Craske, 2012)

You can use the wheel to identify and name specific feelings at any given moment, so that they can be addressed and resolved. For instance, if you experience a general angry feeling, you can use the outer bands of the wheel to figure out what specific kind of anger you might feel. For example, maybe what you are really experiencing is feeling let down. Note that the reverse can also happen. For instance, by using the wheel you may realise that feeling excluded is rooted in rejection or fear on a deeper level.

With these insights, you are more able to respond, rather than react and to take specific actions.

Practical Ways to Use the Feelings Wheel at Work

Here are seven practical ways you can use the Feelings Wheel at work to build your emotional intelligence and develop your relationships with the people around you:

1. As a tool for self-awareness - Take a moment at the start of the day or between tasks to reflect on your current emotional state. Use the Feelings Wheel to identify and label your emotions more precisely. This awareness can help you approach tasks and interactions with a clearer understanding of your emotional context.
2. As a tool for emotional regulation in the moment - Before important meetings or presentations, consult the Feelings Wheel to identify any heightened emotions. Develop strategies for regulating these emotions, such as taking a few deep breaths or taking a brief walk, so you can approach the situation with a balanced mindset.
3. As a tool for reflection - After a challenging interaction or conflict, use the Feelings Wheel to pinpoint the specific emotions involved. This can help you process the experience and develop constructive ways to manage similar situations in the future.
4. As a communication tool - When communicating with colleagues, use the Feelings Wheel to express your feelings in a professional and articulate manner. This can be particularly helpful in situations where clear communication of emotions is crucial, such as providing feedback or discussing project challenges.
5. To foster collaboration - Introduce the Feelings Wheel during team discussions or brainstorming sessions. Encourage team members to express their emotional responses to ideas or proposals, fostering a more open and collaborative work environment.
6. As a tool to understand others - When engaging in conversations with colleagues, actively listen to their expressions of emotion. Mentally refer to the Feelings Wheel to understand the nuances of their feelings. This can enhance your empathy and contribute to more effective communication.
7. As a conflict management tool - In conflict resolution scenarios, share the Feelings Wheel with involved parties. This shared vocabulary can facilitate a more nuanced and empathetic discussion, leading to better understanding and resolution.

Embrace the Feelings Wheel challenge! Try one of the practical activities mentioned above and share your success stories or challenges. We’d love to hear your thoughts and experiences! Contact us to talk about it.

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