These worksheets offer diverse approaches to emotion identification, each designed to meet different client needs and therapeutic goals.
The emotions wheel
An emotion wheel is a visual guide with no set start or end that can help clients identify their emotions and help increase their emotional intelligence. Based on Plutchik's "Wheel of Emotions" which covers eight fundamental emotions, this tool — also known as “The Feel Wheel” — organizes feelings from basic emotions at the center to more complex, nuanced emotions in the outer rings. Clients use the wheel by starting with broad emotional categories and working outward to identify more specific feelings.
The emotions wheel works particularly well for clients who are visual learners, those who feel overwhelmed by extensive lists, and those who were not encouraged to develop a deeper understanding of their emotions in childhood and adolescence. The wheel format helps clients see relationships between different emotions and how feelings can evolve and intensify. Therapists can introduce it early in therapy to establish a foundation for emotional exploration, especially when clients struggle to express feelings.
List of emotions
A comprehensive emotion list (like this example from the Hoffman Institute) provides clients with broad vocabularies to describe their feelings, organized by categories or intensity levels. These worksheets typically include many emotion words, often grouped by primary emotions like anger, happiness, fear, and so on. Some versions include intensity scales, helping clients distinguish between mild irritation and rage, or between contentment and euphoria.
This format works well for clients who might benefit from a thorough list of options to start from, especially if they’re aware of the terms but lack awareness about how those terms apply to them.
Emotional awareness
Emotional awareness worksheets (like this one from Counseling and Psychological Services, or CAPS) combine emotion identification with contextual exploration, prompting clients to examine the circumstances, physical sensations, thoughts, and behaviors connected to their feelings. These tools typically include sections for describing the situation that triggered the emotion, rating intensity levels, identifying body sensations, and exploring thoughts or beliefs related to the feeling.
This comprehensive approach helps clients develop a fuller understanding of their emotional experiences and the factors that influence their feelings, which clients may find especially useful if they find themselves surprised by their emotions or unaware of repeating patterns.
Letter of self-compassion
Self-compassion letters represent a unique approach that combines emotional exploration with personalized writing. Clients write letters to themselves from the perspective of a compassionate friend, acknowledging difficult emotions while offering kindness and understanding. This format helps clients identify and validate their feelings while practicing self-compassion skills.
The letter format can be particularly helpful for clients who struggle with self-criticism or emotional suppression. Writing compassionate responses to their own emotional experiences helps clients develop healthier relationships with their feelings and builds resilience over time.
