sad, happy, angry, etc.) and progressively work outwards to find the most specific emotion you are feeling. In this emotion wheel app, you start with the most basic emotion you are feeling (e.g. Simply note what you are experiencing in this moment, with curiosity and without judgment.So what is the emotion wheel, anyway? Also known as a feelings wheel, the Emotion Wheel is a tool utilized to help grow your emotional understanding. But it can mean that you feel more attune to your emotions, rather than controlled by them. We want to assure you that healing from trauma doesn’t mean you should get to a place where you always feel upbeat or hopeful. Such emotional burdens can be especially prevalent among survivors of child sexual abuse. It’s part of the human experience to carry the weight of heavy emotions that we didn’t ask for (or deserve). So, as you use the Emotion Wheel to check-in with your brain and body, do not feel pressured toward one emotion or another. Noting such emotions is an important element of Aspiration, as it reminds you that hope and healing are possible, that more moments of contentment or peace are in your future, and that you are continually experiencing change and are not stuck or frozen in your trauma. You can use this wheel to identify whatever you may be feeling in any given moment-pleasant or unpleasant, painful or enjoyable.īecause while it’s important to note when your mind and body are responding to emotions of distress, it’s equally important for survivors to observe when they are experiencing emotions of joy, comfort, or peace. The Emotion Wheel doesn’t only have to be used for understanding triggers. Once you have an idea of how your emotions typically respond to triggers, you can make plans to cope with those triggers. Are there specific emotions you feel when experiencing a specific situation or interacting with a specific person? Do you generally feel the same way in all triggering experiences or do the emotions vary depending on the situation?īecause coping with feelings of aggression often requires different tactics than coping with feelings of insecurity, understanding these patterns is critical to the healing process. Repeat this process several times as you think about various experiences that exacerbated a symptom connected to the past abuse. Remember that you aren’t trying to “fix” or change your emotions, only become more aware of them. Rather, take note of which ones resonate with you. Were you angry? Afraid? Sad? Numb? What did you experience physically? Trembling hands? A rush of heat to your face? A heavy weight in your stomach?įrom there, move to the outer part of the wheel and look at the feelings associated with that emotion. Start by looking at the middle of the wheel to identify the core emotion you felt during that experience. To use the Emotion Wheel, first think about an experience in which you felt triggered. This connection between the mind and body is especially effective when it comes to feeling stuck in a depressive state or feeling disconnected from your body or your emotions. Identifying what you are feeling can also help strengthen the connection between the emotions you are experiencing and how those emotions are impacting your body. Once you understand what you are feeling and why, you can take the next steps to respond to the emotion you are experiencing-whether that’s practicing a grounding exercise, calling a friend, or walking outside.
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