Dbt emotion wheel how to#
Dbt emotion wheel free#

Emotions generally prompt some type of action. You might notice the emotions you experience showing up in your speech and body language as well as your behavior. This makes sense to you, since you do trust your partner, even though you’re slightly annoyed about their handling of this situation.

On the wheel, love is a combined emotion that rests between serenity and joy, acceptance and trust. Sadness: around potential worst-case scenariosĪll these feelings relate to the love you have for your partner and your dread of losing the relationship.Irritation: that they brought it up so early and left you to worry about it.Worry: over a potentially difficult conversation.You know you didn’t do anything to damage their trust, and they haven’t shown any signs of changed feelings or wanting to break up.Īllowing yourself to think about the situation further opens the door to more emotions: Your apprehension relates to the fact that you have no idea what your partner wants to talk about. You know exactly what caused your mood, but you’ve tried to avoid thinking about it: Earlier that morning, your partner sent a text saying, “You’ll be home tonight, right? There’s something we should talk about.” Make connections

Dbt emotion wheel free#

Though you’re free from obligations at the moment, you feel bored and restless, even distracted, and you can’t settle on one particular activity. Let’s go back to the example feelings of boredom and apprehension. Finding the cause is easier said than done, but a few moments to yourself can help you untangle your thoughts. Start by naming the emotion, then retrace its steps back to the initial trigger. If you’re in the habit of pushing down emotions, tracking them out of sequence can help. They come from somewhere, even if you don’t realize it. Now that you have a few words to help explain what you feel, you can use those as stepping-stones toward a deeper understanding of what’s going on.Įmotions happen as part of a sequence of events, rather than isolated occurrences. Looking at the wheel, you find two emotions that resonate with you: boredom and apprehension. Let’s say you have some awareness of a vague sense of discontent. Here, you’ll find what are called mixed emotions - contempt, for example, rises out of a combination of anger and disgust. The center circle holds the most intense manifestations: admiration, amazement, loathing, among others. As you move toward the center, the color deepens and milder emotions become your basic emotions: trust, surprise, disgust, and more. Along the outer edges, you’ll find low-intensity emotions: acceptance, distraction, boredom, and so on.

Dbt emotion wheel how to#

Got a feeling you don’t quite know how to put into words?įinding an approximation of your current emotional state on the wheel can help you start narrowing down the distinct layers and nuances of what you’re feeling.Īs you can see on the wheel above, emotions are arranged on color-coordinated spokes in three layers: If a post doesn’t belong- report it or contact the mods.There’s no right or wrong way to use an emotion wheel, but here are some tips to get you started. Posts that don’t comply with Reddit’s self promotion and spam Help your fellow users understand why your content is interesting in relationship to the productivity-focused context of this sub. Ensure that the title of your (image) post relates to its content. The comment should discuss how the use of their pictured journal aids them in their productivity. Image posts must be accompanied by a comment from the OP in the comment section within 1 hour of posting. Please explain how your process has helped your productivity. cover pages, drawings, stationery, etc.). Posts that focus on non-productivity related content/topics will be removed (incl. Posts must focus on productivity in relationship to the Ryder Carroll method. Constructive criticism is fine, personal attacks are not. Tips, questions, descriptions, pictures and discussions of bullet journals are very welcome. A place for those interested in bullet journaling as a tool for productivity, planning and organization, using Ryder Carroll’s rapid logging technique as a basis for the system.