Simple Way to Manage your Feelings | Feelings Chart for Adults

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I thought I’d do an article on the Feelings Chart for adults and how you can use it to learn how to understand and manage your emotions.

Feelings Chart for Adults

There are so many benefits to understanding your emotions as they:

  • tell us how we are doing
  • let us know what we truly need
  • help with relationships


It will also it will help you to learn how to communicate with other people so that they will know what you need. It will also help you to know what you need based on how you are feeling.

If you have spent many years dismissing your emotions, how can you really understand them? How can you identify them? How do you know if you are angry or sad? Where do you even start in learning about your emotions?

The Feelings Chart (based on the commonly known Feeling Wheel) is a great start in helping you.



What is a Feelings Chart for Adults

The Feelings Chart for adults can be used with other techniques such as the Emotional Freedom Technique but here you can use it on its own to help you learn more about your feelings. What is really happening inside.

As you could see, it has got a lot of words but let’s at this time pay attention to what’s going on right in the main headings. For the 6 basic core feelings that we’ve all got. Mad, sad, scared, powerful, happy, calm.

Let me just concentrate on one of them at the moment – Mad.

A lot of people know when they are angry. Just to say that they are angry! They know instantly when they are mad.

However, to really focus in on what you are really feeling, a lot of people don’t know how to express themselves. It is easy to say that you are mad but what is really going on for you?

If you look on the words listed under it. You’ve got the words hurt, hostile, angry, selfish, hateful, critical etc. Those words would more home into what you are really feeling.

Yes as I said, its quite easy to say that they you mad but what’s really going on there are you hurt?

Are you feeling quite critical Are you hostile, what’s really going on?

You’ve got scared here as well
Are you feeling anxious, rejected, weak? Or helpless, that’s usually quite a good one as when someone’s feeling quite anxious, they are actually feeling quite helpless.

And you’ve got the same here for sad. I’m just starting with the negative At the moment.

With sad. Are you ashamed? Bored? Lonely? Numb?

What this does, as I said, it just focusses in and helps you to be more clear
of how you are really feeling because that’s where good communication comes in.

If you are not really clear over how you are really feeling, you can’t really communicate it to somebody else for someone else to be clear.

At the bottom here you have more positive emotions: Peaceful, powerful, joyful

And if you start here with Happy. You can focus in on the words playful, creative, purposeful and optimistic.
And the same with powerful – respected and important
Calm you have peaceful and content


How can you use the Feelings Chart for adults

You can use the feeling chart in several ways. As I said, One is by trying to be clear on what you are feeling, what’s going on for you. Second, you can use it to be able to communicate this with somebody else.

Another useful way is, if you are saying you are feeling quite irritated, directly opposite that is powerful. That represents ideally how you would like to feel.

For instance, as I said, If you are feeling quite irritated. If you look under powerful, you could identify what you would want to feel. Perhaps you need to feel, valuable or worthwhile. Perhaps you are not feeling respected. So that’s irritating you.

So you would be able to communicate with someone. “I am feeling irritated because you are not respecting me”.

And the same here with You might feel quite helpless, because you are not being nurtured. If you look on the opposite direction, you need to feel secure, you need to feel content and that’s what lacking at the moment.

If you are feeling fearful the opposite is to that is gratitude as it is really important when dealing with fear.

When we are looking at sad, if someone’s feeling quite sad and lonely and isolated as we’ve got here. The opposite feeling to that is feeling creative and hopeful. Hope is a good thing to feel.


What to do next

Having looked on the Feelings Chart, do you have any other ways you could use it?

Feel free to share with someone else that you believe needs therapy. You never know that this may help them to make their minds up!

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