Coping with Complex PTSD: Understanding Emotions

Welcome to the journey of emotional discovery! For years, I navigated life with minimal awareness of my feelings, a journey often exacerbated by a family environment where emotional expression was relegated to the shadows. As a parent, I realized the profound impact of this emotional illiteracy and vowed to change course. Today, I find myself on a path of self-awareness, where putting words to my emotions is a constant but rewarding effort. Along this journey, I stumbled upon a simple yet powerful tool: the “feelings wheel.” This ingenious creation has become an indispensable companion, helping me navigate the intricacies of my inner world with clarity and insight. Join me as I delve into the transformative power of emotional awareness and the profound impact it has had on my life.

Unlocking Emotions: Navigating the Uncharted Territories of Our Inner World

Emotions are the colorful palette with which we paint the canvas of our lives. They add depth, richness, and texture to our experiences, guiding us through the highs and lows of human existence. But what happens when we find ourselves adrift in the vast ocean of our feelings, unable to decipher the swirling currents beneath the surface? What happens when we don’t know what we feel?

The Mystery of Emotions

Emotions can be elusive creatures, darting in and out of our consciousness like fleeting shadows. Sometimes they’re loud and unmistakable, roaring through our veins like a raging storm. Other times, they’re subtle whispers, barely registering on the radar of our awareness. And then there are moments when we find ourselves standing at the crossroads of confusion, unable to pinpoint exactly what we’re feeling or why.

The Importance of Emotional Awareness

In a world that often prioritizes logic and reason over emotion, it’s easy to overlook the importance of emotional awareness. But our feelings are like signposts guiding us through the labyrinth of life, helping us navigate challenges, make decisions, and forge meaningful connections with others. Ignoring or suppressing our emotions only serves to distance us from ourselves, leaving us feeling disconnected and out of touch with our true selves.

Enter: The Feelings Wheel

So what do we do when we find ourselves lost in the fog of our emotions, groping blindly for clarity? Enter: the feelings wheel. A simple yet powerful tool, the feelings wheel is like a compass for the soul, helping us chart our course through the turbulent waters of our inner world.

The Feelings Wheel, also known as the Emotions Wheel or the Plutchik Wheel of Emotions, was developed by Dr. Robert Plutchik, an American psychologist, in the 1980s. Dr. Plutchik was interested in understanding the complex array of human emotions and how they relate to each other. He proposed that there are eight primary emotions: joy, sadness, trust, disgust, fear, anger, surprise, and anticipation.

To visually represent the relationships between these primary emotions and their various intensities, Dr. Plutchik created a wheel-like diagram. The Feelings Wheel organizes emotions into concentric circles, with the primary emotions in the innermost circle and their variations or combinations in the outer circles.

The wheel is divided into segments, each representing a different primary emotion or a combination of emotions. For example, joy might branch out into ecstasy, serenity, or optimism, while sadness might lead to grief, pensiveness, or disappointment. The outermost segments represent the most nuanced and complex emotions, which arise from combinations of the primary emotions.

While the Feelings Wheel is a useful tool for exploring and identifying emotions, it’s essential to recognize that emotions are multifaceted and can’t always be neatly categorized. Nevertheless, the wheel provides a framework for understanding the connections between different emotions and can help individuals develop emotional awareness and literacy. Over time, the Feelings Wheel has been adapted and expanded upon by various therapists, researchers, and mental health professionals to better reflect the complexities of human emotion.

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How Does It Work?

At first glance, the feelings wheel may seem like a dizzying array of colors and words, but don’t be intimidated. The premise is simple: start at the center of the wheel and work your way outwards, moving from broad categories to more specific emotions. As you explore each section of the wheel, take note of any emotions that resonate with you, no matter how faintly.

The Magic of Naming

There’s something undeniably powerful about putting words to our emotions. It’s like shining a light into the dark corners of our psyche, illuminating the hidden recesses of our inner landscape. By naming our feelings, we take back a sense of agency and control, transforming nebulous sensations into tangible realities.

Breaking Down Barriers

For many of us, accessing our emotions can feel like breaking through a brick wall. We’ve been conditioned to view vulnerability as weakness, to suppress our feelings in favor of stoicism and composure. But the truth is, embracing our emotions is an act of courage, not cowardice. It takes strength to acknowledge our vulnerabilities, to sit with discomfort, and to lean into the messy, beautiful chaos of being human.

Embracing the Journey

Navigating the uncharted territories of our inner world is not always easy. It requires patience, self-compassion, and a willingness to embrace the unknown. But with the help of tools like the feelings wheel, we can begin to unravel the mysteries of our emotions, one layer at a time.

Conclusion: The Power of Emotional Exploration

So, the next time you find yourself adrift in a sea of uncertainty, remember that you are not alone. Embrace the journey of self-discovery, and remember that there is strength in vulnerability, beauty in imperfection, and wisdom in the depths of your own heart. And when words fail you, let the feelings wheel be your guide, leading you ever closer to the truth of who you are.