the basics

Your Step by Step Guide

1. Identify an area of your body that is experiencing a physical sensation, then locate that body part on one of The Body Sensations Wheel's six petals (i.e. "whole body")
2. Use the first tier of words on the wheel to locate the specific sensation you're experiencing (i.e. "strong")
3. Explore which emotions it may be connected to in the second tier (i.e. "empowered"). Remember that everyone experiences emotions differently so feel free to utilize the wheel as a starting point and diverge from the wheel if needed
4. Take note of patterns or if any coping skills are needed.​

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The Research that inspired us

When we talk about anxiety or depression we often use words that explain a physical sensation: feeling empty, "my chest feels heavy", or "I'm struggling to breathe". Whether we like it or not, our bodies experience emotions just as much as our minds do. Research has shown that emotions tend to show up in specific areas of the body (Nummenmaa, Glerean, Hari & Hientanen, 2014). With this knowledge, we can use our physical sensations to guide us in our emotional experiences. Combined with the benefits of emotional labeling, The Body Sensations Wheel creates a holistic approach to connecting mind and body.
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Nummenmaa, L., Glerean, E., Hari, R., & Hietanen, J. K. (2014). Bodily maps of emotions. Proceedings of the National
    Academy of Sciences, 111(2), 646-651.