If you’re not familiar with the feelings wheel, it is a tool that was created in the 1980’s by Gloria Wilcox to help individuals identify and label their emotions. The wheel is typically divided into several sections, with the center of the wheel containing broad, primary emotions and as you move outward from the center, these core emotions branch out into more specific feelings.
In my work with clients, many express that they know they’re experiencing multiple emotions in a given situation but struggle to pinpoint exactly what they’re feeling. I keep a copy of the Feelings Wheel in my office because it's an invaluable visual aid that helps provide a clearer roadmap for articulating complex emotions.
For individuals with eating disorders, identifying their emotions can often be an essential first step in breaking free from emotional avoidance, learning to build emotion regulation skills and stopping the cycle of food as a coping mechanism.
Whether you’re navigating an eating disorder, or simply find it challenging to connect with your emotions, I encourage you to give the Feelings Wheel a try. It’s a simple yet powerful tool that can make a significant difference in overcoming emotional avoidance and moving toward recovery.
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