The Recovery Box's Feelings Wheel is a best seller. This tool was designed to go with you. Keep it in your back pocket or your bag. It's the perfect size to fidget with during therapy sessions as you work to build your feelings vocabulary and uncover hidden feelings. Printed on a heavy duty laminate, it is durable while also flexible.
How to use your Feelings Wheel
1. Uncover hidden feelings
2. Build a “feeling vocabulary”
3. Develop an intuitive relationship with your emotions
4. Increase rational thought through emotional labeling
5. Begin to notice themes of recurrent emotions
"How does that make you feel?" A question that has been used to mock therapy for decades, all while failing to acknowledge how effective emotional labeling can be! Emotional labeling or affect labeling is the process of identifying a certain feeling word that coincides with your inner experience. Through the years affect labeling has proved to be effective in emotional regulation, basically decreasing our internal distress. This is shown not only in self-reports but also in various types of brain scans that can detect activation in the emotional centers of our brain, so cool! While we have research and evidence to show that affect labeling is effective, we often still doubt its impact (check out the Liberman article for a deeper dive on this finding). Can't fight the facts though, identifying your feelings works! So grab that feelings wheel and get to decreasing distress.
Torre, J. B., & Lieberman, M. D. (2018). Putting feelings into words: Affect labeling as implicit emotion regulation. Emotion Review, 10(2), 116-124.
Lieberman, M. D., Inagaki, T. K., Tabibnia, G., & Crockett, M. J. (2011). Subjective responses to emotional stimuli during labeling, reappraisal, and distraction. Emotion, 11(3), 468.