Find the right words.
Move beyond “fine,” “bad,” or “angry” and choose language that better fits what you are truly experiencing inside.
Anchored by T30 · For the person whose trust was broken · Emotion Journal
Put clearer words around what you feel.
Use the emotion wheel to name what you are experiencing, explore what may be underneath it, and record the direction you want to move toward.
What it helps you do
Clearer language can help you process a reaction before you decide whether it belongs in a boundary, needs request, or conversation.
Emotion wheel
Reflection
Grounding
Understand what is underneath.
Reflection helps you see what the emotion may be protecting, asking for, or reacting to.
Choose a direction.
Grounding and “want to move toward” prompts help you name the response you want to practice, and show up the way you want to.
How Emotion Journal works
Name the feeling, context, and next direction.
You do not have to erase a difficult emotion and pretend you didn't experience it. Make space to understand it before deciding what to do with it, next.
- 1 What are you feeling?Use the wheel to name one or several emotions with more precision.
- 2 What may it be connected to?Describe what the feeling is connected to and what remains uncertain.
- 3 What response fits your values?Name a direction instead of letting intensity make the decision.