The Emotion Wheel is a tool utilized to help grow your emotional understanding. You start with the most basic emotion you are feeling (e.g. sad, happy, angry, etc.) and progressively work outwards to find the most specific emotion you are feeling.


In order to cope with our emotions, we need to better understand our emotions. Using the emotion wheel is a good way to be able to better learn, identify, and articulate our emotions. Once we do this, we may learn a little bit better about what we mean when we say we feel "bad," and more importantly, we can then use the specific emotion to pinpoint some event in our lives or thought in our head that is causing us to feel that specific way. From here, we can figure out how to resolve the specific situation that is making us feel a specific way, rather than generalizing against all bad feelings going on inside us.


  1. Start with the basics - look at the inner most ring of the emotion wheel with the most basic emotions. Decide which one you think you are feeling the most right now, and then tap/click on that one. If you need to go back, tap the white space in the center of the ring.
  2. Wading into the specifics - Look at the NEW innermost ring. You will see a group of emotions that expands upon the first one you selected. Pick the one that best suits what you think you are feeling, or tap in the center to go back to the start.
  3. Finding the elusive emotion - Now you are left with two options. Talk it over with yourself to see which one you think is more fitting for what you are feeling. There are no right or wrong answers! As before, if you need to go back, tap in the center of the ring.

Once you have finished going through the steps and found what emotion you really are feeling, make a note of it to yourself, and document the journey from your most basic emotion to most specific. Also write down what event or thought is the one causing you to feel that specific emotion the MOST.

Now you just have to cope with a specific thought or event rather than every bad one that your brain can think of!

Okay... Is there more?

You want more? We will be coming out with more exercises and apps like this in the future! Check the "Resources" tab at the top, or scroll to the bottom of the page to subscribe for updates when more are available!