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Chasing Serenity Journaling: Explore Your Emotions Using an Emotion Wheel

Updated: Jan 21

Getting all those thoughts and feelings out of your head and down on paper feels good. At times, the words may not make sense; at other times, it provides clarity. Using an emotion wheel while journaling can help you gain control of your emotions and improve your mental health.

Woman on the shore writing in journal

“Journaling is like whispering to yourself and listening at the same time.” – Mina Murray


Journaling Is Being Vulnerable

Journaling is writing down your thoughts and feelings, whether trivial or complex. They are a road map to helping you understand yourself. Journaling allows you to be honest and confess your struggles, hopes, and fears. It’s a safe place with a judgment-free zone. Expressing your feelings on paper has many benefits, such as:

  • Minimizing stress and anxiety

  • Managing depression

  • Soul searching for unanswered questions

However, there’s more to just writing words on lines. Journaling requires you to be vulnerable to the thoughts that swirl around in your head. Your mind is the recorder, and the pen is the transcriber. This method is sacred because it requires your soul to take inventory of your emotions. The manifestation of some emotions is a mystery. We may not know why we feel anxious, but acknowledging how we feel is freeing. It’s the first step in finding answers and seeking healthy coping methods.


Spin the Wheel of Emotion

After writing your thoughts, it’s time to explore. Exploring your emotions gives meaning and value to the words describing your state of mind. Are you having difficulties providing a name for the emotion? Using an emotion wheel can help you navigate your emotions. According to Shineapp.com, “Understanding what you’re feeling at a given moment can help you to make better decisions, move through uncomfortable emotions, and prevent some of those bad feelings in the future. Having a good sense of your feelings needs to be the starting point.”

The article proceeds to explain how to utilize the wheel:

  • Starting from the center of the wheel (smallest circle), pick an emotion, whether it be fearful, angry, disgusted, sad, happy, surprised, or bad- e.g.) disgusted

  • Using the middle circle, determine which term(s) describes your emotions- e.g.) Are you feeling awful or disappointed?

  • Using the outer circle, use a more specific term to describe the term from the middle circle- e.g.) You are feeling disappointed. Are you appalled or revolted? Why?

Your Turn to Spin

Stating the why and the situation will give you revelation. At times, we experience multiple emotions at once. Be patient and kind to yourself. The solution may not come to you for a few days or weeks. The next time you journal, use the emotion wheel. You're listening to your inner being and distinguishing perception from fact.

Who Should Journal


Everybody! Even if you can’t write, there are ways to express your feelings creatively. Journaling is simply for anyone who wants to achieve the following:

  • Find new mechanism skills to cope with trauma

  • Resolve issues

  • Improve communication and writing skills

  • Set goals

  • Show gratitude

  • Finding yourself

  • Confirming inspired words and affirmations

  • …the list goes on!

What are you looking to achieve with journaling? You will be surprised how you evolve as a person.

Should You Journal Everyday


Journaling is what you make it. Figure out how and when to make it a necessity in your life. Use it to record your highs, lows, questions, and possibilities. It’s up to you to determine how often you want to write. Some people aim to journal every day to develop a habit. There isn’t a right or wrong way to go about journaling.


The Perfect Space Between Lines


Journaling requires you to be vulnerable, and it can help you gain clarity and control of your emotions. Are you looking for a journal that will motivate you to write? There’s nothing like a great journal that’s inviting. Filled with 75 sheets of lined perforated paper, this beautiful black matte hardcover journal is designed with the world map written with a powerful reminder that “He will not leave you,” inspired by Deuteronomy 31:8.



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