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#feelings wheel
dailydivergent · 1 month
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We've all seen a feelings wheel, but have you ever seen a NEEDS wheel?
This was a first for me when my therapist showed it to me—so now I'm sharing it with you.
Like!!
I'm allowed to need "Make"?
And "For"?!
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All jokes aside, this thing is changing the way I view my needs.
I hope it changes yours, too.
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yuribeam · 9 months
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my family’s disabled. EDS and tethered cord confirmed in some but everyone has roughly the same progression of symptoms. my mom and sibling have already had tethered cord release surgery and we’re in the process of looking at my spine.
im in the process of figuring out what’s normal and what’s not, how to identify sensations, how to take care of myself, how to cope with a body that works less and less. i am also autistic, so for me, that means identifying specific feelings and sensations can be difficult
so earlier today i was woken up from a nap by my mom telling me she’s leaving for dinner with my stepdad. im always down for pad thai so i get myself up, together, and out the door in about five minutes. which is not really enough time to assess how my body is feeling, which is difficult for me anyway.
before dinner im already feeling a little lightheaded and clammy and i figure i just need to eat, which i do, and it is in fact worse. i excuse myself for the restroom, thinking it’s because my stomach’s been weird, don’t feel better. silently rushing my mom to wrap up chatting with my family bc i feel like i need to be home. make it home, curl up on the recliner, feel some sharp pains along my spine, watch a little star trek, eat some leftovers, yknow 
then my mom comes into my room before bed and says that she recognized how i was feeling at dinner. cold but feeling overheated, clammy, pale, almost a bit dizzy, hungry but not hungry, needing to put my head in my hands and shift around, uncomfortable but unable to pinpoint what's wrong. she says, i've felt like that a lot too, for decades, and i always think did i eat enough protein did i drink enough did i do something wrong to trigger something i can’t recognize, and actually?
i think it’s just pain. 
which is currently kind of blowing my mind a bit to realize, that although i know people with chronic pain will not recognize their pain the same as able bodied people
i am more likely to feel the side effects of pain than the pain itself 
put another way, i am experiencing my body reacting to pain whether or not i feel more or less than usual of what i think of as pain (sharp, shooting, twinge, spasm, pointy ache..).
I thought of general pain or the constant background pain as just a low ache that maybe comes with some stiffness and soreness, but I am feeling it through other senses and manifestations as well
so im really rethinking about how to recognize and predict and categorize and classify pain. it made me think of the emotions wheel, which you probably recognize a version of if you’ve had therapy 
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and i think something like this with words for physical sensations like restless, queasy, tight, collapsible, unsteady, foggy, tensed, and probably better words i’m not thinking of, would be a helpful start to identify how to communicate what is going on with my body 
is this relatable to anyone? how do you recognize and communicate feelings in your body that you’ve gotten used to but are not medically “normal”? what words would you put on the sensation wheel? 
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the-hex-project · 8 months
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Isolated unicorn?
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#8595F8
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rraaaarrl · 8 months
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POLTROONS!
HEED DOOM'S LATEST DECREE! YOU MUST GET IN TOUCH WITH YOUR FEELINGS!
COMPLY NOW OR FEEL DOOM'S WRATH!
I spent way to much time on this, the Doctor Doom Wheel of Feels, plese clap!!!!
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ashersskye · 4 months
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Healing thoughts: How to actually feel your feelings
"you have to stop intellectualizing your emotions and actually feel them" OKAY BUT DO WE EVER TALK ABOUT HOW TO "FEEL" YOUR FEELINGS????? Because for a lot of us, it's a miracle we can even intellectualize in the first place???? We come from a place where we don't even know what the hell an emotion is??? How to recognize when you're having a feeling??? What that looks like???? Where it feels in our bodies??? Because we are too dissociated to tell what that even looks like! For some of us that were never allowed to even think about our feelings as children, how the hell do we know when we are feeling a feel??? Until it's too late and we're isolating, self h/rming, etc....
Hey! I gotchu! Here's a quick frame by frame of how to actually FEEL YOUR FEELINGS! But first, let me reiterate a very important aspect that is never really discussed in depth about the process of "feeling your feelings"- there is nothing wrong with being too numb to feel what has happened to you. Being numb, ie living in a constant state of dissociation, is our body's natural defense mechanism against the horrific shit you've had to go through. It is actually so normal to have a buffer zone of being "numb", because otherwise you would have not survived! The shit you had to go through was in fact that bad, to the point that your brain and body had to reject the emotions, repress them, and keep you dissociated in order for you to survive.
There is an entire rhetoric in healing that will push you to feel your feelings, but the aspects that no one talks about is that it's not always safe enough for you to do that! Some of us are still not able to break the walls of denial and avoidance and tbh that is normal! Because that is your brain telling you you still don't feel safe enough to bring this up and that is equally okay and needs to be respected just as much in healing! Because if you force yourself to do this without a proper support system, without the proper tools to soothe yourself, without knowing that none of this is your fault, and without the actual ability to HANDLE the falling apart that comes when you finally get through-- it can be equally as traumatizing to force yourself through this. It can be like ripping apart your soul and rubbing salt in the wound, if you are not in a place where you can handle it just yet. And that is so valid, and need to be respected!
But if you are finding yourself after years and years of talking about it, or maybe you're just now talking about and still in a situation where you just can't move, you're still stuck, not able to quite put your finger on it, please remember that this is normal and necessary and I have a lot of tips on how you can start working on this in order to actually feel whatever it is that has you so stuck in freeze response.
How to feel your feelings: a guide
The main points are as follows:
• safety
• validation
• boundaries
• expression
• anchor
• somatics
• time & patience
Here's how they work:
Safety: are you safe enough to feel this feeling?
What does that look like: Do you have privacy? Are you able to have a space that is for you and you alone? Do you have a safe space to exist? Can you cry and show emotion right now? Do you feel safe in the company your with right now, that you could express your feelings and not be judged or shut down for feeling the way you're feeling?
Why this is important: having your own space in order to break down and process your own thoughts in a way that no one is going to judge you, berate you, make you feel like you're being overdramatic, make you feel less than, or just make it difficult for you to even look inward and hear yourself speak... This is the entire reason why safety is so important in everything we do. We need that backbone in order to restore our basic need for connection and attunement with ourselves.
Validation: being comforted when you express your emotions
What that looks like: What does your inner monologue sound like? What do you say to yourself when your having a flashback, intrusive thought, etc? Are you able to speak gently with yourself? Are you able to be kind and gentle and compassionate? Do you know this isn't your fault? Do you have things you can look at or tell yourself to remind you it's not your fault and reaffirm and soothe urself? Can you start finding ways to incorporate some sort of soothing into your mind? (I like to ask my alts, "how would you like to be soothed?" "How would you like me to handle this?" And let them pick something)
Why this is important: validation is what starts to break the ice. Chances are, you've been told your whole life that your feelings are irrelevant and that you're actually the crazy one for feeling that way. You may need to find safe spaces and safe people, to talk with someone and actually have them reiterate, over and over and as many times as you need, that you are not in fact the crazy one, that your thoughts and feelings on the situation actually make a lot of sense and that its not crazy at all to have wanted and needed some basic human decency from the people who put you in this bullshit to begin with. Validation is the entire basis for building & restoring a sense of trust to your own judgement. To know that all of your feelings deserve to exist and deserve to be treated and handled well.
Boundaries: did you ask how I feel, and do I have control over this conversation? // Was this something that ripped my control away from me? How can I reestablish my need for protection in this moment?
What this looks like: is this something I want to talk about right now? Did the person ask me if I was okay talking about this? Do I want to share this right now? Do I feel safe enough to talk about this? And if I said I didn't want to talk about it right now, would that be okay? // Identifying the parts of what happened to you that felt like it was your fault, and giving yourself the proper chance to reframe and put that shame where it truly belongs- with the abusers who did this to you.
Why this is important: Boundaries with ourselves and boundaries with others, in regards to what we share and how we share it and with whom we share it with, helps us regain control over how we tell our story. You can absolutely decide who you want to talk to, the kinds of people and environments you want to have hold your pain, and when and how much you want to disclose. This is the backbone to restoring your control. // Thinking about boundaries can help you find safer ways to hold your most vulnerable moments, even with yourself. You can absolutely find safer ways within yourself to handle your tender moments. Reframing the things you've been through, finding ways to hold compassion for yourself, esp when you've been handed a narrative of gaslighting and abuse, is essential in order to cultivate your self worth.
Expression: how do I voice myself?
What this looks like: am I too numb to feel this? Are there any harmful rhetorics from my past interfering with how I voice myself? Have I been expected to feel a certain way in the past? Am I able to be genuine with how I feel about this? Do I know how I feel? Ask yourself, "how do I feel about this?"... let yourself vent about what you went through & how you feel about it, letting yourself write angry letters or draw vent art, letting yourself cuss them out in your head, screaming out into the ether, how do you actually express what you are feeling, and what are the obstacles that interfere?
Why this is important: this is the intellectualization, the acknowledgement. This is so important because it gives you your voice back, it gives you chances and opportunities to talk it out and hear yourself say it out loud, to make it real, to keep hearing yourself say it until you realize it's not gonna go away... because you keep saying it over and over and nothing is happening? This is what leads us to the deeper aspects of understanding. You are absolutely allowed to name your feelings, to call them out and give them a space to exist. They need you to do that.
Anchor: can I feel this feeling in a way that I know I will be okay through the wave?
What this looks like: quite literally weathering the storm, being able to sit with yourself during the massive amounts of pain and discomfort and knowing that no matter what happens, you will be okay during and after it hits... These are ur grounding techniques, reminding urself that even though ur feeling a feel, you're still safe in ur house in ur bed and ur not in the flashback, you're not there anymore and its gonna be okay, you will make it through this, even when it feels overwhelming and like its gonna swallow you whole...
Why this is important: grounding helps us keep our focus off of the overwhelm and panic until we are better able to cope and weather the storm... Anchoring is the most important aspect to feeling your feelings because this is where you actually break down the emotional responses built up in your body and start allowing them to flow through. This is how you actually feel the emotions and stay afloat while they're so big and overwhelming... The more you anchor the better you get at it and in turn the more you'll actually start to feel it in your body, where the emotions are stored and how it's affecting you. But tbh, this step is first filled with a bunch of panic attacks and massive blackouts of panic and anxiety, if anything this is the hardest part and it can take a very very long time before you're able to sit more comfortably in this step.
Somatics: where is it in my body?
What this looks like: can you move your body while you feel this emotion? Is it too heavy to move? Where does it feel heavy? Your chest? Your heart? Are you too scared to move? Are you feeling explosive? Is it in your head? Are you feeling fearful? Is it in your stomach? And how can you bring awareness to and acknowledge the physical discomforts?
Why this is important: Somatics is the practice of communicating with your nervous system, which in turn is how we actually feel the feelings. If you can start to pinpoint where in your body you feel heavy, where you feel activated, then incorporate some type of attention or soothing to that part of your body, i.e. butterfly hugs when your heart and chest feel exposed, rubbing your cheeks when your cheeks get hot, crossing your arms and holding your shoulders when you feel vulnerable, scrunching up your face when you feel pain & allowing your face to outwardly express your emotions, move and wiggle around when you feel anxious, fidget, walk in place, punch the air or other physical activities for high energy and anger like dancing etc, just something to get your body moving through the energy.
Time & patience: I may not understand how to do this rn, but I am worth the effort to keep trying
What this looks like: finding ways to incorporate compassion for urself into ur life... Resting... Channeling ur inner grandma & pick up crochet... Seriously tho, finding ways to just sit through the hard and uncomfortable things, and finding ways to bring some warmth and kindness in while u wait...
Why this is important: you can't rush this process. This can take years, years, years to come to understand what you went through, what you are still going through, like that never ends. Emotions don't like to be told they shouldn't exist. All of you, all of your thoughts and feelings matter in this world. You gotta start finding ways to acknowledge they exist and ask them if they want a cup of tea while you manage to find nicer ways to talk to them.
Afterthoughts:
There are a lot of smaller aspects that can build up as well, like the acknowledgement of our emotions can be really difficult to narrow or pinpoint esp if you've never been allowed to express yourself before. I've got some tools I've gathered from other therapists on how to recognize what you're feeling and where they are in your body.
Emotions wheel:
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Walking through the process: there's also the need to acknowledge that there will be resistance, it's not always an inherently cohesive process to just trust that you are safe enough to feel hurt and that you even have the right to feel and say and talk about it to begin with... That's why it's such a harrowing process and why it can take so so so much time in safe spaces before you're really able to break it all down and process. The avoidance and hesitance and also paranoia of talking about it and the concept of "disrespect" should also be mentioned, bc that's equally part of the process is breaking down all these harmful rhetorics you've been handed all your life in order to unlearn and cultivate new, healthier perspectives. And like damn man that's really hard to do???? So kudos to you for even attempting this shit man give urself a huge pat on the back! You're doing so good please keep going!
Anyway, phew this post got long heheh but it is my hope we can curate better knowledge and understanding from a deeper place with trauma awareness so I hope someone can find this genuinely useful.
Take care of yourselves out there!
🌸
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llamamonger · 8 months
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Jealousy seems like the wrong word, too small & petty. I don’t know if there is a right word for this feeling, though. I get so mad when I see that my dear friend’s current romantic partner (& their previous romantic interest) taking them for granted, taking advantage of all the attention they give & offering sooooo little in return. And I feel like, man, if I had it as good as they do: if my friend asked me every day how my day was, if they cared about the mundanities of my life, cared about my weird little interests, asked me questions, rested their head against my shoulder, let me hold their hand, let me kiss them on the head when I leave… I feel like it would heal all the dead places in my heart, I would be reborn. I would do anything I could possibly do for them, forever, for just that little bit of their heart that others seem to get for doing almost nothing. Is that jealousy? The feeling of seeing someone casually swigging a medicine that would uncripple me? And to know I’m not entitled to it no matter what I do? Where is this on the feelings wheel?? How could I ever explain it without being seen as just jealous? Maybe I need to make a whole other wheel for the Premium Feelings behind the paywall of being aroace & autistic.
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Feelings wheel chart.
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grouchydairy · 2 months
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feelings wheel
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dancefloors · 2 months
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Right now Israel's bombing Rafah, the last refuge for a million Palestinians, where they were previously ORDERED to evacuate to and are now trapped in while the US news cycle is dominated by Big Football Game And Celebrities In Attendance (at which Israel also aired a million dollar propaganda video). I wish I could say this is unbelievable.
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mypeoplepatterns · 4 months
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you can download it off my website as a PDF here
https://www.mypeoplepatterns.com/blog/feelings_wheel
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eunicemingo1 · 6 months
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Feelings Wheel❤️
In order to discuss your feelings and emotions, you must know how to appropriately name them.
Putting a name to what you're feeling helps you to gain clarity and move forward with identifying your next step toward healing or resolution 💜
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milesbutterball · 8 months
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iwoulddieforienzo · 4 months
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Personally I think percabeth is at its best when Grover is in it. I don’t necessarily mean in a polycule way I just think it’s great when he’s around
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rosamundpkes · 6 months
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MOIRAINE channeling in "What Was Meant to Be"
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rraaaarrl · 8 months
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Mister Fantastic's Fantastic Feelings Wheel
For those times when you just can't articulate what your feelings are! Yippee!
Don't forget the Doctor Doom companion piece to go with it!
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moxyphinx · 6 months
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“When I think about us, where we'll end up, it's not in this Tower with these gowns and the ring”
“Well, where is it, then?”
SIUAN SANCHE and MOIRAINE DAMODRED in WHEEL OF TIME 2.07
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