When was the last time you truly checked in with yourself instead of just going through the motions? Many of us were never taught how to identify and express our emotions, leading us to suppress, ignore, or mislabel what we’re truly feeling. The problem? When emotions go unrecognized, they don’t just disappear—they linger, often intensifying stress, anxiety, or frustration.
Research shows that when we accurately identify and name our emotions, their intensity decreases, and we move through them more effectively. The Feelings Wheel is a powerful tool that helps us expand our emotional vocabulary, offering deeper insight into what’s really going on beneath the surface.
WHY NAMING YOUR EMOTIONS MATTERS
Labeling your emotions isn’t just about putting words to feelings—it’s about developing emotional clarity and self-awareness. Studies in neuroscience suggest that naming emotions engages the prefrontal cortex, helping regulate the amygdala, the part of the brain responsible for emotional reactions. In simple terms, recognizing and naming your emotions can help you feel more in control and less overwhelmed.
Instead of saying, “I’m just upset,” the Feelings Wheel helps you dig deeper. Are you feeling frustrated? Disrespected? Powerless? The more precisely you name your emotions, the better you can address your needs and take meaningful action.
YOUR BITE-SIZED CHALLENGE: PRACTICING EMOTIONAL AWARENESS
This week, take a moment each day to check in with yourself using these steps:
- Pause and Notice – Set aside a few minutes to sit quietly and observe what you’re feeling.
- Use the Feelings Wheel – Identify the word that best describes your current emotion. If you start with a broad term like “angry” or “sad,” work your way outward to a more specific feeling.
- Acknowledge Without Judgment – Remind yourself that emotions aren’t good or bad—they are simply experiences passing through. Instead of resisting, try saying, “I notice that I am feeling [emotion].”
- Ask Yourself – What is this emotion telling me? What do I need more of—or less of—right now?
GROWING THROUGH AWARENESS
Emotions are like waves—they rise, peak, and eventually pass. By naming and acknowledging them without judgment, you allow them to move through you rather than control you. The more you practice tuning in to your feelings, the more empowered you become in responding with clarity and self-compassion. Keep checking in with yourself—your emotions matter, and so do you.
