The Feelings Wheel Printable

Do you find yourself saying "I'm fine" or "I'm just stressed" — without really knowing what's happening underneath?Most of us were never taught to identify our emotions with precision. But research consistently shows that the ability to name what you're feeling — specifically and accurately — is one of the most effective tools for emotional regulation available.This isn't just a pretty chart. It's a research-informed printable tool grounded in neuroscience, designed for everyday use.The Feelings Wheel Printable is a two-file instant download including the full feelings wheel and a companion How-To Reference Card — so you know exactly how to use it from day one.What's included in this download:File 1 — The Feelings Wheel A beautifully designed full-colour printable wheel with three rings moving from broad to precise: Inner ring: 6 core emotions (Happy, Sad, Angry, Fearful, Surprised, Disgusted) Middle ring: 36 secondary emotions Outer ring: tertiary emotions for precise identification Print at A4 or Letter size, or use digitally on any device. File 2 — The How-To Reference CardA one-page companion guide explaining the neuroscience behind emotion naming, a 3-step process for using the wheel, and three specific ways to use it — for yourself, with your children, and with your partner.The research behind it:Dr. Matthew Lieberman's UCLA research found that naming an emotion — what researchers call "affect labelling" — measurably reduces activation in the brain's threat-response centre. Dr. Daniel Siegel calls this "name it to tame it." Dr. Becky Kennedy's parenting research and Dr. John Gottman's relationship science both identify emotional vocabulary as foundational to regulation and connection.This wheel translates that research into a practical daily reference tool.This resource may be useful if: You want to build greater emotional self-awareness You're a parent wanting to support your child's emotional development You and your partner want a shared emotional vocabulary You work in a helping profession and want a simple client-facing reference tool You're interested in somatic therapy, grounding techniques, or coping strategies Format details: Instant download – files available immediately after purchase PDF format – print-ready at A4 or US Letter size Print at home or at any print shop Digital use compatible – works on tablet, phone, or computer Two files included in a single ZIP download Pairs well with:The Responsive Relationship Toolkit and The Parenting Repair Toolkit – also available in the StepChange Living store.This resource is for general educational purposes only. It is not a substitute for professional mental health support or therapy. If you are experiencing significant distress, please seek support from a qualified mental health professional.

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