"How are you feeling?" It sounds like an easy question. But when anxiety takes hold, many of us can only manage "fine", "stressed" or "not great".
Two simple tools can help: a feelings wheel (sometimes called an emotion wheel) and an emotion-sensation wheel. This guide explains what they are, why they work and how to use them.
Key insight
A feeling you can name is often easier to handle than one you can't. These wheels simply give you more words to choose from.
Why naming a feeling helps
Putting feelings into words has long been thought to help people manage difficult emotions. In a brain-scanning study, people looked at pictures of faces showing negative emotions. When they chose a word to describe the emotion in each picture, activity dropped in the amygdala – a part of the brain involved in emotional reactions. It also rose in an area at the front of the brain that may help calm those reactions (Lieberman et al., 2007).
That wasn't a one-off. A later review of the research found that putting feelings into words can soften emotional experiences, with effects on how people feel, how their body reacts, brain activity and behaviour. Interestingly, it may not even feel like you're calming yourself down while you do it (Torre and Lieberman, 2018).
That doesn't mean naming a feeling makes it vanish. But it can take a little of the heat out of it – and it makes it much easier to explain to someone else what's going on.
Tool 1: the feelings wheel
The original Feeling Wheel was created by therapist Gloria Willcox in 1982 to help people learn to recognise and talk about their feelings (Willcox, 1982). Many versions now exist, but they all work the same way:
The middle holds a few broad feelings, such as happy, sad, scared or angry. The outer rings break each one down into more exact words. You start in the middle and move outwards until you find the word that fits best (Risewell Psychology, n.d.).
Our simplified feelings wheel. Start in the middle and move outwards.
Why does this matter for anxiety? Because "anxious" can hide lots of different feelings. You might be overwhelmed by your workload, worried about one specific thing, or actually let down or frustrated. Each of those points to a different kind of help.
Here are the same words as a table, if that's easier to read:
| Broad feeling | More exact words to try |
|---|---|
| Happy | Calm, hopeful, proud, content |
| Surprised | Startled, confused, amazed, unsettled |
| Scared | Anxious, worried, nervous, overwhelmed |
| Angry | Frustrated, irritated, resentful, let down |
| Disgusted | Uncomfortable, put off, awkward, repelled |
| Sad | Lonely, low, hurt, disappointed |
Tool 2: the emotion-sensation wheel (feelings and body sensations)
The emotion-sensation wheel was created by therapist and illustrator Lindsay Braman. It adds an extra outer ring to the feelings wheel, describing physical sensations that can come with each emotion – such as a racing heart, a lump in the throat or a clenched jaw (Braman, 2020). You can see and download the original wheel on her website.
Why add the body? Because some people notice what their body is doing before they can name the feeling behind it. Braman points out that not everyone grew up learning words for their feelings, and some people find it very hard to notice or name them at all (Braman, 2020).
Research backs up the link between feelings and the body. In one study, 701 people coloured in body outlines to show where they felt different emotions. Each emotion produced its own pattern, and the patterns were similar in Finnish, Swedish and Taiwanese speakers. Most emotions were felt in the chest and head. Anger and happiness were felt strongly in the arms, sadness came with a sense of less activity in the arms and legs, disgust was felt in the stomach and throat, and happiness was felt all over the body (Nummenmaa et al., 2014).
Here's our own wheel, using body sensations from the NHS and this research:
Our feelings and body sensations wheel. Start with how your body feels, or with a feeling – then move across the rings.
Here are the body sensations from the wheel as a table:
| Feeling | Where you might notice it |
|---|---|
| Scared or anxious | A more noticeable or unusual heartbeat, feeling tense, feeling dizzy, stomach problems (NHS, n.d.a) |
| Angry | Chest and head, and strong sensations in the arms (Nummenmaa et al., 2014) |
| Sad | Chest and head, and less activity in the arms and legs (Nummenmaa et al., 2014) |
| Disgusted | Stomach and throat (Nummenmaa et al., 2014) |
| Surprised | Chest and head (Nummenmaa et al., 2014) |
| Happy | All over the body (Nummenmaa et al., 2014) |
Anxiety and your body
Anxiety isn't just in your head. The NHS says the main sign of generalised anxiety disorder is worry that affects your daily life and is hard to control. The NHS lists other signs too (NHS, n.d.a):
| In your mind | In your body |
|---|---|
| Feeling restless or irritable | Feeling tense |
| Finding it hard to concentrate | A more noticeable or unusual heartbeat (palpitations) |
| Low mood | Feeling lightheaded or dizzy |
| Difficulty sleeping | Stomach problems, and getting tired easily |
If you notice these signs, the emotion-sensation wheel can help you connect them to a feeling – and spot patterns, such as a tight stomach every Sunday evening before work.
Don't assume it's always anxiety
Many of these signs can also have physical causes. If you have new or unexplained symptoms, see a GP. Call 999 if you have sudden chest pain or discomfort that doesn't go away, pain that spreads to your arm, neck, jaw, stomach or back, or chest pain with sweating, feeling sick, light-headedness or shortness of breath (NHS, n.d.b).
How to use the wheels
| Step | What to do |
|---|---|
| 1. Pause | Stop for a moment and check in with yourself (Risewell Psychology, n.d.). |
| 2. Notice your body | Is your heart racing? Are your shoulders tight? Use the emotion-sensation wheel to see which feelings might match. |
| 3. Start in the middle | Pick the broad feeling that seems closest, even if you're not sure (Risewell Psychology, n.d.). |
| 4. Move outwards | Look at the more exact words and choose the one that fits best (Risewell Psychology, n.d.). |
| 5. Say or write it | Try finishing the sentence "I feel…". A notebook or phone note can help you spot patterns over time. |
| 6. Share it if it helps | A clearer word can make it easier to explain how you feel to a friend, your GP or a support worker. |
It's OK to feel more than one thing
You might feel proud and nervous about a new job, or relieved and sad when something ends. Pick every word that fits.
After you've named it: what next?
Naming a feeling is a first step, not the whole answer. A simple thing to try straight away is the NHS breathing exercise for stress, anxiety and panic. Breathe in through your nose and out through your mouth, gently and regularly, counting from 1 to 5 each way if it helps. Keep going for at least 5 minutes. You'll get the most benefit if you do it regularly (NHS, 2026).
If anxiety is affecting your daily life, talk to your GP. You may also be able to get help directly:
| Where you live | Help you can get yourself |
|---|---|
| England | Refer yourself to NHS Talking Therapies if you're 18 or over (16 or 17 in some areas). You don't need a diagnosis, but you do need to be registered with a GP (NHS, n.d.c). |
| Wales | Anyone over 16 can sign up for free online CBT (SilverCloud) without seeing a GP (Betsi Cadwaladr University Health Board, 2025). |
| Scotland | Call Breathing Space free on 0800 83 85 87 if you're over 16 and feeling low or anxious. It's open Monday to Thursday, 6pm to 2am, and from 6pm Friday to 6am Monday (Breathing Space, n.d.). |
| Northern Ireland | Call Lifeline free on 0808 808 8000, 24 hours a day, if you're feeling anxious or in distress. It can arrange face-to-face counselling in your area (nidirect, n.d.). |
If anxiety is affecting you at work, our guide to mental health and work lists free services that can help across all four UK nations.
If you're struggling right now
Talk to your GP about how you're feeling. If you need to talk to someone now, Samaritans is free to call on 116 123, day or night (Samaritans, n.d.).
Want to keep the wheels to hand?
Click or tap either wheel to open it full size, then save it to your phone or print it.
More from Zero Jargon Health
Read our other posts on anxiety, generalised anxiety disorder and NHS Talking Therapies.
The bottom line
You don't need a big vocabulary to look after your mental health – just a few more words than "fine". Feelings wheels give you those words, and the emotion-sensation wheel helps you listen to what your body is already telling you. Keep one on your phone or desk, and try it the next time anxiety creeps in.
References
Betsi Cadwaladr University Health Board (2025) 41k referrals milestone for NHS Wales' digital mental health service. 12 November. Available at: https://bcuhb.nhs.wales/news/2025/41k-referrals-milestone-for-nhs-wales-digital-mental-health-service/ (Accessed: 28 September 2026).
Braman, L. (2020) Emotion Sensation Feeling Wheel handout. Updated 19 June 2025. Available at: https://lindsaybraman.com/emotion-sensation-feeling-wheel/ (Accessed: 28 September 2026).
Breathing Space (n.d.) Need help now? Call free on 0800 83 85 87. Available at: https://breathingspace.scot/ (Accessed: 28 September 2026).
Lieberman, M.D., Eisenberger, N.I., Crockett, M.J., Tom, S.M., Pfeifer, J.H. and Way, B.M. (2007) 'Putting feelings into words: affect labeling disrupts amygdala activity in response to affective stimuli', Psychological Science, 18(5), pp. 421–428. Available at: https://doi.org/10.1111/j.1467-9280.2007.01916.x (Accessed: 28 September 2026).
NHS (2026) Breathing exercises for stress. Last reviewed 12 June. Available at: https://www.nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/ (Accessed: 28 September 2026).
NHS (n.d.a) Generalised anxiety disorder (GAD). Available at: https://www.nhs.uk/conditions/generalised-anxiety-disorder (Accessed: 28 September 2026).
NHS (n.d.b) Chest pain. Available at: https://www.nhs.uk/conditions/chest-pain/ (Accessed: 28 September 2026).
NHS (n.d.c) Find NHS talking therapies for anxiety and depression. Available at: https://www.nhs.uk/service-search/mental-health/find-an-nhs-talking-therapies-service (Accessed: 28 September 2026).
nidirect (n.d.) Lifeline freephone helpline. Available at: https://www.nidirect.gov.uk/contacts/lifeline (Accessed: 28 September 2026).
Nummenmaa, L., Glerean, E., Hari, R. and Hietanen, J.K. (2014) 'Bodily maps of emotions', Proceedings of the National Academy of Sciences, 111(2), pp. 646–651. Available at: https://doi.org/10.1073/pnas.1321664111 (Accessed: 28 September 2026).
Risewell Psychology (n.d.) The feelings wheel. Available at: https://www.risewellpsychology.com/feelings-wheel (Accessed: 28 September 2026).
Samaritans (n.d.) Contact us. Available at: https://www.samaritans.org/how-we-can-help/contact-samaritan/ (Accessed: 28 September 2026).
Torre, J.B. and Lieberman, M.D. (2018) 'Putting feelings into words: affect labeling as implicit emotion regulation', Emotion Review, 10(2), pp. 116–124. Available at: https://doi.org/10.1177/1754073917742706 (Accessed: 28 September 2026).
Willcox, G. (1982) 'The Feeling Wheel: a tool for expanding awareness of emotions and increasing spontaneity and intimacy', Transactional Analysis Journal, 12(4), pp. 274–276. Available at: https://doi.org/10.1177/036215378201200411 (Accessed: 28 September 2026).
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Important medical disclaimer
The content provided in this blog post is for educational and informational purposes only and does not constitute professional medical advice, diagnosis, or treatment. Always seek the advice of your GP, psychiatrist or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Never start, stop or change a prescribed medicine without speaking to your prescriber first.
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