Sometimes it is hard to say exactly what you are feeling. This wheel helps you find the right word for it. When you can name a feeling, it becomes easier to understand and manage.

Why naming a feeling helps

When we are upset, we often only know that we feel bad. Finding a more exact word, such as hurt, ashamed, lonely or frustrated, makes the feeling easier to understand and to talk about. Brain studies have found that putting a feeling into words can lower its intensity (Lieberman and colleagues, Psychological Science, 2007).

How to use the wheel

Start in the middle with a broad feeling, such as sad, angry or scared. Then move outwards to more exact words, and stop at the word that fits you best. On a computer you can turn the wheel by dragging it. On a phone, tap a word on the wheel or in the list.

The wheel works in English, Nepali, Hindi and Gujarati, so you can find the word in the language you feel it in.

Using it with your therapist

In TEAM-CBT sessions we often begin by naming feelings and rating how strong they are. If you use the wheel before a session, write down the words you chose and bring them with you. They make a good starting point.

If things feel too heavy, you do not have to cope alone. Book a consultation, or if you need help right away in Nepal, call 1166.