Feelings + Needs Wheels
Hey friend 💜 Sometimes the hardest part is naming what’s going on inside. If you’re feeling tangled, stuck, or overwhelmed, this guide is here to help you put words to what you’re feeling — and then figure out what you actually need!
The Wheel of Feelings and The Wheel of Needs are simple, powerful visual tools that help you identify your emotions and clarify your unmet needs. They take the guesswork out of overwhelm and help you shift from "What’s wrong with me?" to "Here’s what I’m feeling and what might help.”
When to use The Wheels:
When you’re spiraling or feeling flooded
After a tough conversation or big day
Before journaling or processing with someone
Anytime you’re feeling disconnected from yourself
How to use them:
Look at the Feelings Wheel and see what resonates
Start at the center and move outward, to get more specific
Then hop over to the Needs Wheel and find what your system might be asking for, also moving outward from the center
You can use this to journal, self-soothe, or communicate more clearly with others.
The Wheel of Feelings
The Wheel of Needs
Pro tip:
There are no wrong answers. If a word jumps out at you, trust that. You don’t need to justify or overanalyze; your body and intuition know what’s up. And remember, there is no feeling or need you could have that would make you a ‘bad’ person — it’s all human. You deserve tenderness and care as much as anybody else.
Want more ways to manage your emotions?
I’ve got a whole library of mind-body magic waiting for you✨