Feelings Wheel
Reflection

Reflection & Journaling Tools

Move from naming emotions to understanding what they're telling you.

Feelings Wheel - Reflection

Naming an emotion is the first step. Understanding it is the second. This worksheet picks up where the Feelings Wheel reference tool leaves off - moving from vocabulary to meaning.

The three sections here work in sequence. The first asks which emotions recur across situations. Recurring emotions are more revealing than single instances: they point to patterns rather than reactions. The second asks about triggers - the circumstances, interactions, or conditions that consistently produce those emotions. The third asks you to hold both sides at once: how the emotions you identified serve you, and how they limit you.

That last question is often the most productive one. Emotions that appear problematic on the surface frequently have useful functions. And emotions that seem like assets can also create blind spots. Sitting with both is more useful than resolving the tension prematurely.

How to Use This Worksheet

  1. Use the Feelings Wheel reference tool first if you need help naming your emotional experience precisely.
  2. For the recurring emotions section, scan the past week or month rather than just today. Patterns are more visible over longer time spans.
  3. For triggers, write situations, people, or conditions - not just events. "High-stakes presentations" is more useful than "the Tuesday meeting."
  4. For the useful/limiting question, try to write at least one answer in each column for each major emotion you identified.
  5. Bring your completed worksheet to your next coaching session.
1
Which emotions come up most frequently for you? In what situations?
What are the main triggers behind these emotions?
How are these emotions useful? How do they limit you?

Reflect

Of the emotions you identified, which one are you most reluctant to examine? What does that reluctance suggest?

2

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