Understanding Your Emotional World: 12 Basic Emotions Wheel

Understanding Your Emotional World: 12 Basic Emotions Wheel

In our complex emotional lives, it can be difficult to pinpoint exactly what we're feeling at any given moment. That's where the emotion wheel comes in handy. This visual tool, inspired by the work of psychologists like Robert Plutchik, maps out 12 core emotions and shows how they relate to one another.

The emotion wheel from Psychology Today www.psychologytoday.com/us/blog/depicts the following 12 basic emotions using a color-coded system: (Bottom of Page)

By breaking down emotions into these 12 distinct categories, the wheel helps increase emotional awareness and gives us a vocabulary to more precisely label our feelings. As the famous psychoanalyst Carl Jung once said, "What you resist, persists." Being able to identify and name our emotions is key to understanding and managing them effectively.

"One does not become enlightened by imagining figures of light, but by making the darkness conscious." - Carl Jung

So let's take a closer look at each emotion on the wheel and how we can work with it mindfully.

Relief is the feeling of burden or stress being lifted. Physically, it may manifest as muscles relaxing and breathing becoming easier.

Disgust is a revolting response to something offensive or unpleasant. You might feel nauseous or have a sour facial expression.

Shame often arises from judging yourself negatively based on societal values. There may be a sinking feeling in the gut along with looking down or hiding.

Sadness is the emotion of loss, disappointment, or grief. Tears, heaviness in the chest, and low energy are common.

Hurt is the profoundly painful emotion stemming from rejection or feeling wronged. An aching heart sensation and withdrawal are typical.

Fear is the unsettling anxiety about perceived danger or threat. It can cause shortness of breath, muscle tension, and a racing heartbeat.

Stress comes from feeling overwhelmed by pressures or demands. Headaches, jaw clenching, and irritability often accompany it.

Anger is the fierce emotion of hostility or strong displeasure. It's linked to a flushed face, clenched fists, and an urge to lash out.

Calm is the serene state of peace, quiet, and tranquility. The body feels at ease with steady breathing and relaxed muscles.

Happiness is the warm, positive feeling of joy and contentment. It's expressed through smiling, upbeat energy, and openness.

Excitement is the intense feeling of being thrilled or energized. Giddiness, rapid speech, and increased heart rate may occur.

Love is the powerful feeling of affection, attachment, and caring. It can manifest as a glowing feeling throughout the body.

As the renowned psychoanalyst Sigmund Freud stated, "Unexpressed emotions will never die. They are buried alive and will come forth later in uglier ways."

So how can this emotion wheel help you better understand and manage your feelings in a healthy way?

Increase emotional awareness. Simply glancing at the wheel can help you start noticing and identifying your emotions more readily.
Pinpoint the specific emotion. Once aware of a feeling, use the wheel to precisely label which core emotion you're experiencing.
Understand the root cause. Reflect on the trigger, situation, or thought pattern behind the emotion. Where is it stemming from?
Tune into physical sensations. Notice how the emotion manifests as bodily signals or symptoms, referring to the wheel.
Express the emotion mindfully. Find a safe, constructive way to process and release the feeling, like talking to a friend or journaling.
Transition to a preferred state. If the emotion is unpleasant, use techniques like deep breathing, meditation, or positive self-talk to shift towards a more desired emotion like calm or happiness.

The emotion wheel is a powerful tool for developing greater emotional intelligence. By increasing your awareness and ability to accurately label feelings, you can better understand their root causes and your mind-body's responses.

From there, you can make more mindful choices. You'll be able to skillfully express, process, and manage your emotions in a way that serves your overall well-being and growth. This provides a nuanced blueprint for navigating this fundamental aspect of being human.

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Claude helped some writing this. 

Emotion Wheel from Psychologytoday.com