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Discover the Wheel of Emotions: A tool to help you better navigate your emotions

Ever felt like you were drowning in a sea of emotions? You are not alone. We all experience a wide range of emotions throughout the day, and it can be difficult to understand and express them all.

In today's article, I'd like to take you through these 3 main points:

  1. What's an emotion?

  2. What's a wheel of emotions

  3. How can i use the wheel of emotions to better manage my emotions?

What's an emotion?

An emotion is a complex experience that involves several interconnected aspects:

  • Physiological changes: Emotions trigger changes in our bodies, like increased heart rate, sweating, or muscle tension. These changes are driven by the nervous system and hormones.

  • Mental state: We experience emotions as feelings like happiness, sadness, anger, or fear. These feelings are subjective and can vary greatly between individuals.

  • Behavioral response: Emotions often prompt us to act in certain ways. Fear might lead us to avoid danger, while joy might motivate us to seek social interaction.

  • Cognitive appraisal: Our thoughts and interpretations of events play a significant role in how we experience emotions. For example, the same event might trigger anger in one person and frustration in another, depending on their individual interpretations.

It's important to note that there is no single, universally accepted definition of emotion.

What's the wheel of emotions?

Scientists and psychologists are still unraveling the complex mechanisms underlying emotions. However, the concept of the wheel of emotions offers a helpful framework for understanding the various emotions we experience and how they interact.

The wheel of emotions
The Wheel of Emotions

Here's where the emotional wheel comes into play. Developed by psychologist Robert Plutchik, this useful tool depicts the various emotions we experience and how they relate to one another.

  • Primary emotions :

Consider a colourful flower with 8 petals in its centre. These petals represent the basic emotions of joy, sadness, anger, fear, surprise, trust, disgust, and anticipation.

Each emotion has a physiological purpose that influences how we respond to situations.

For example, fear causes us to withdraw from danger, whereas joy motivates us to connect with others.

  • Secondary emotions :

The wheel does not stop with the 8 primary emotions. Each petal branches into secondary emotions, which are milder or blended versions of the core emotions. So, irritation is a milder form of anger, and contentment is a milder form of happiness.

How can the wheel of emotions help you better manage your emotions?

The wheel of emotions provides a useful framework for:

  1. Identifying your emotions: If you're feeling overwhelmed, the wheel can help you identify the specific emotion you're feeling.

  2. Understanding the relationships between emotions. The wheel depicts how emotions blend and transition into one another.

  3. Improving your emotional vocabulary allows you to express yourself more effectively.

  4. Developing emotional intelligence: Understanding your emotions allows you to manage them

Remember that the wheel of emotions is a flexible guide, not a rigid map. It is acceptable to feel a variety of emotions at once, and your experience is unique. So, embrace the journey of discovering your emotions, and let the wheel guide you along the way.

There is a Way Out

No matter what's causing your stress (your stressor), remember, there is a way out. You don't have to navigate through it alone. As a Certified Coach, Mariam Bennouna is here to guide you. Whether it's improving your stress management skills, emotions management skills, procrastination, building self-confidence, or helping you navigate through a personal life transition, Mariam is dedicated to accompanying you overcome your challenges.

Book the Adventure package with Certified Coach Mariam Bennouna and learn how to turn stress to your advantage

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One of the most effective ways to manage stress is by sharing your worries and getting advice from a community that understands your struggles.

Join our STRESS-LESS TOGETHER community on Facebook and learn from others who are also on their journey to managing stress. You don't have to face this alone. We are here to help each other.

Remember, life is a journey and every step you take brings you closer to your ultimate goal. With the right guidance and support, Certified Coach Mariam Bennouna will help you learn how to manage your stressors, overcome obstacles that stands in your way. So, don't hesitate to reach out. Your journey towards a stress-free and fulfilling life starts here.

Profile picture Mariam Bennouna Life Coach specialzed in Stress management
Profile picture Mariam Bennouna Life Coach specialzed in Stress management

About the Author

Mariam Bennouna is a Certified Coach specialized in Stress Management , helping individuals navigate their stress and achieve a more balanced and fulfilling life. To learn more about Mariam's approach and how she can help you, book a free call with her at

 or call her on WhatsApp at +44 7 484 274 986.


Joining Stress-Less Together is a step towards taking control of your stress. It's a step towards learning, growing, and becoming more resilient. It's a step towards a life where stress is not a burden, but a manageable part of life.

Share your thoughts, experiences, and strategies with us. Your insights could be the key to helping someone else reduce their stress. And their insights could be the key to helping you. That's the beauty of Stress-Less Together - it's not just a group, it's a community.

If you enjoyed this introduction to Stress-Less Together, please share it with others. Let them know about this resource, and invite them to join our community on Facebook.

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Gerald Makala
Gerald Makala
Mar 17
Rated 5 out of 5 stars.


Coach Mariam Bennouna
Coach Mariam Bennouna
Mar 17
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Hi Gérald

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