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The Feeling Wheel

A Tool for Expanding Awareness ofEmotions

and Increasing Spontaneity and Intimacy
Gloria Willcox

Abstract are mixtures of the primaries, or secondary

The Feeling Wheel is designed to aid When I developed the visual aid of the Feel-
people in learning to recognize and com- ing Wheel I used the six primary colors to rep-
municate about their feelings. It consists of resent six feelings in the center circle. I based
an inner circle with 5 sectors and two outer these feelings on four commonly recognized
concentric circles. The sectors are each basic feelings: mad, sad, glad, and scared. In
labeled with the name of a primary feeling, order to keep the circle of feelings balanced be-
viz., mad, sad, scared, joyful, powerful, tween what I think of as primarily pleasant
and peaceful. The outer rings contain names emotions and those which are usually unpleas-
of secondary feelings related to the primary ant, I expanded the feeling "glad" to include
ones. The wheel has proven useful in assis- "joyful," "powerful" and "peaceful." In the
ting clients to learn how to identify, to ex-
Feeling Wheel the color red represents peace-
press, to generate, and to change feelings.
ful; green represents "mad, orange represents
Suggestions for employment of the Feeling
scared; purple represents sad; blue represents
Wheel are provided.
peaceful; green represents powerful; and yel-
low represents joyful. Radiating out from these
basic six colors and feelings are words which
describe secondary feelings related to the cen-
In my work as a psychotherapist I often find ter circle root feelings. The outer circles are
people "at a loss" to describe their feelings. Yet colored in blends of the center circles in de-
it is the feeling vocabulary which increases the creasing shades of intensity. Just as a creative
quality of communication. I have been artist, in painting a picture thinks of many dif-
especially impressed by Joseph Zinker's ideas ferent shades and blends of color, so we can
about the therapist as an artist. His description learn to think of ever expanding circles of re-
of the therapist as an artist includes the idea that lated feelings around basic inner emotions.
a therapist is a "person who uses inventiveness This concept can help us and our clients com-
to help people shape their lives. Creative municate about feelings and become aware of
therapy has the same quality as making music the many blends involved.
or painting a picture; the person becomes an art In my experience as a psychotherapist I have
medium, sometimes discouraging, jarring, often found that people seem to lack adequate
stubborn, boring or abrasive; and often humbl- vocabulary with which to describe what they
ing and inspiring (Zinker, 1978)." are feeling. Many times in our American
Others have also done some thinking and families, feeling and emotion are not easily ex-
writing about the analogy between color and pressed or discussed. As "Racket Theory"
feeling. Robert Plutchick, a professor of psy- (Erskine & Zalcman, 1979) suggests, families
chiatry in New York, has added to the idea of tend to have a limited range of acceptable emo-
describing feelings by color. His theory "looks tions. So, as little children, we learn to hold
upon the emotions as comparable to colors: back expression of certain feelings which in
some are fundamental, or primary, and others our family we intuitively assume are not per-

274 Transactional Analysis Journal


missible. Thus we become handicapped in our Another group use of the Feeling Wheel is to
ability to verbalize or express what we feel. have the group sit on the floor and color the
There is for many a vagueness about how to feelings they are having, using whatever color
talk about what we feel, so we simply say that they choose to indicate their feelings. This
we feel "good" or "bad," "O.K." or "not serves as a playful and revealing way for group
O.K. ," "better" or "worse." members to express themselves and their needs
I developed the Feeling Wheel with some of to other group members.
these things mentioned in my mind. I first
created it as a large colored poster which is now A further use I make of the Feeling Wheel is
framed and hangs on the wall of my office. to facilitate the process of converting feelings.
This provides a ready resource to me in my I ask clients to become aware of some of the
work with clients as it is positioned where they bridges they experience between their feelings
can refer easily to it in the course of our work and ask them to use these bridges to change un-
together. In addition to the poster I made a wanted feelings into desirable feelings. For ex-
handout which duplicates the poster in small ample, to convert scare into joy, clients might
size and which people can include with their bridge through excitement. To do this, I use the
notes and other handouts they receive during analogy of clients waiting in line to ride a
the course of their therapy. A copy of the hand- roller-coaster and the mix of feelings this ex-
out is pictured on the opposite page. Blank perience creates. To convert feelings of fear
spaces are provided in the outer circle in which about a certain situation into feelings of joy,
people can add their own feeling words. people can fantasize that they have paid a fee
I make frequent use of the Feeling Wheel in to stand in line to perform the anticipated task
seminars and workshops and with individuals iust as if they were going on an exciting amuse-
and families in therapy. Perhaps the richest and ment park ride. In similar ways "sadness" can
most productive use of this tool is in a small be converted into "peace" through the bridge of
group setting where it becomes a facilitator of "boredom" or "sleepiness." Anger can be used
creative play. I have a small dart gun with rub- to help people become aware of their power
ber tipped darts which we can shoot at the and enable them to channel its energy into
glass-covered poster mentioned earlier. The strength and assertiveness.
darts adhere to the glass and people are asked
to verbalize messages which they can use to
create the feeling on which their dart has My hope is that you will find this a helpful
landed. A similar version of this is played with tool to creatively develop new ways forexpres-
another large poster placed on the floor with a sing feelings and enhancing your ability to find
game spinner dial which is used to dial a feel- new options in feeling level communication.
ing. When the poster of the framed Feeling The Feeling Wheel can be a resource through
Wheel is not available, a similar version of the which people can expand their vocabularly to
game is to have each person pick a number be- express feelings. With increased vocabulary
tween 1 and 72 and count around the circle comes more spontaneity and creativity in shar-
from a "given feeling" on the outer layer of the ing emotions. With increased vocabulary about
circle and then generate for themselves the emotions also comes the potential for greater
feeling which their number identifies. power to interact intimately with other people.

Vol. 12. No.4, October 1982 275


The Feeling Wheel

Gloria Willcox is with The Network ofChris- REFERENCES

tian Counseling Centers, lnc., St. Luke's Erskine, R.G. & Zalcman, M. "The racket system."
United Methodist Church, St. Petersburg, Transactional AnalysisJournal, 1979,9(1).
Florida. Plutchick, R. Emotions: A psychorevolutionary synthesis.
Harper and Row. 1980.
Zinker, J. Creative process in gestalt therapy. Vintage
Books, Random House, 1978.

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