What is the Plutchik Wheel?
The Wheel of Emotions, also known as a feeling wheel, was created by psychologist Robert Plutchik based on his theory that humans experience eight primary emotions: anger, fear, sadness, joy, disgust, surprise, trust, and anticipation.
These emotions are arranged as opposites: Sadness and Joy, Anger and Fear, Disgust and Acceptance, Anticipation and Surprise. Blending emotions next to each other creates secondary emotions – for example, Joy and Acceptance create Love, while Fear and Surprise create Awe.
How to Use the Wheel
1. Pick a Single Feeling
Start by selecting the most accurate primary emotion representing your current state. Move outward to find more specific emotions. Reflect on the situation causing these feelings and ask how intense they are. The wheel is especially helpful during intense feelings when the mind cannot remain objective.
2. Create a List for Multiple Emotions
Experiencing multiple feelings simultaneously is common. Work through each individually and determine whether they connect to a single root cause or multiple factors.
3. Choose Optimism
When feeling down, seek emotions that help you appreciate life: joy, gratitude, pride, confidence, or creativity. Reading through the full emotional range often reminds you of positive feelings you may be overlooking.
How Can the Wheel Help?
The Wheel of Emotions helps develop emotional intelligence – your ability to deal with emotions, stay calm when angry, or reassure yourself when in doubt. It also serves as a communication tool, improving emotional literacy and empathy.
Emotions can become complicated and overwhelming, but unaddressed emotions often intensify. Consider speaking with a licensed therapist if you struggle expressing or managing emotions.