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For more about the character development process– type “Inside Out Character Design Process” or “Inside Out Emotion Research Specialists” into your favorite search engine and enjoy the rabbit hole. Dacher Keltner, PhD’s work on the social function of emotions. Paul Eckman’s work on emotions, micro-emotions and facial expressions “Inside Out” the movie– created by Disney Pixar. “Emotional Granularity” – Lisa Feldman Barrett, PhD. Abby’s website and more info on Abby’s emotion wheel. Like this story? Consider directly supporting the author. If you’re interested in digging deeper, ahead is a list of resources that inspired and informed this project. You’re welcome to come back to this page or the activities page any time you’d like. Thanks for making it all the way to the end. I hope you enjoyed this journey and these tools– and that they inspire you to build your own practice of collecting “emotional data” in whatever way works best for you. I try to do this most days in my sketchbook. In difficult moments, I have some more tools to pause… and ask myself “what word is this? What color is it? Where do I notice it? What is my body telling me it needs?” I no longer answer the question “how are you doing?” the same way.Īnd I hold other people’s answers with more tenderness. I use the words, the colors, the body diagram and the needs chart to better understand and express how I'm doing each day and what I may be needing to experience more joy (satisfied needs) in my life. I ended up turning all of this into my own emotion wheel. I started to practice connecting my feelings to my needs by asking myself, “What does my body need in this moment?” It can be overwhelming to know what to do with it all. I started to notice some patterns in how the colors I was using lined up with how and where the feelings showed up in my body.įrom there I could track that to some patterns of what my body was trying to ask for.Įvery body is different, and they are the source of SO much information. Top-most part of your body and scan down through your center, out to Take a moment here to pause and notice your body. When I feel frustrated, it looks like this: I would draw an outline of my body and then color and make notes about where I felt each feeling. So I added a new element to my practice - tracking how feelings show up in my body and facial expressions. 
It turns out, most scientists agree, there are at least 5 core emotions that track back to the way our bodies intuitively communicate our needs to our caregivers before we have language.
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I found a lot of my associations lined up with the colors & character designs from the Pixar movie "Inside Out" - so I studied their process. I'd write the words I was feeling and the color I associated with that feeling. Although I didn't quite like the colors and categories on the wheels I found.Ĭolors can have very strong emotional associations - but they're different for everyone. I also thought it was interesting that the wheel was organized by color and category. Pretty cool, eh?Įnjoying these activities? Click here to open them in a new tab. Lisa Feldman Barrett calls this “emotional granularity.” The more specific we can get, the more easily we can identify what our body is telling us it needs. Who knew– you can feel more than one feeling at once.ĭr. I could choose words from the wheel to get more specific about how I was feeling.Ĭan you think any other words for the simple word you chose earlier? My therapist suggested I use a feelings wheel to help improve my "emotional vocabulary." So I got my butt into therapy (where they don't let you off the hook with answers like this.). I started to experience panic attacks, depression and anxiety, and engaged in non-suicidal self harm. Until recently, I would always answer the question “how are you doing?” with one of those options I just listed– “okay,” “good,” “not so good,” or my favorite…“busy.” Hi, how are you doing? Options: ok, good, not great, or busy. You can press the pause button in the top right to take a break at any point.
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If you’re not up for that, that’s okay too– feel free to come back another time. On this journey, you’ll interact with those tools and practice articulating your own emotions. I made some art and some tools that helped me and wanted to share them with you.
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I’m an artist and have been learning a lot about how to express my feelings over the past few years. All-text version Go to visual/interactive storyĪ journey of emotional awareness, where we uncover the power of naming and visualizing your feelings.
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