![]() ![]() What processes (taking deep breaths, requesting a “time-out,” going for a walk, praying, listening to music or sitting quietly, etc.) and what thoughts might you change ( challenging automatic negative thoughts, integrating positive affirmations about yourself, using communication tools, etc.) that will help you to move toward, get closer to, or create the feelings and outcomes that are most appealing to you (and your partner)?.Which of the emotions or feelings would you like to experience on the Feelings Wheel? Keep in mind that sharing your thoughts, exercising choices, meeting your needs, choosing to change and working with others to create “win-win” outcomes are powerful determinants when it comes to the feelings you’ll experience!.Our Outcome: “I’m feeling relieved and hopeful we’re both going to work together on this…I like that!.My Request for You to consider: “Will you sit down with me tomorrow so we could plan what we’ll do?”.My Responsibility: “I’ll talk about my fears and concerns sooner versus stuffing and ignoring my feelings.”.My Need: “I just need you to be patient with me and know that I’m not trying to willfully frustrate you.”.My Thoughts: “I’m really worried and pressured that you’ll be pissed at me and I’ll never satisfy you.”. ![]() My Feeling: “I’m feeling anxious about what you said and insecure because I may not do this correctly.”.My Emotions: “I have this sinking feeling in my gut I’m feeling afraid right now.”.In 3 – 4 minutes share these 7 things you’ve learned about your emotions, feelings, thoughts, needs, etc.:.What “reasonable assistance” would you like to present or request from the other person(s)? How do you think your emotions, feelings and thoughts will be different if the other person partners with you to meet your need(s)? Perhaps you need assistance from another person to meet the need you have, that’s connected to your emotions, feelings, or thoughts you’re having.What personal responsibility or actions will you take to meet or satisfy your need? What choices do you see yourself making/taking to meet your identified need? How do you think your emotions, feelings and thoughts will be different when you take responsibility to meet your own need(s)?.Considering the emotions, feelings and thoughts you’ve identified, is there a Need you have, or an expectation you’d like to see fulfilled that’s connected to or embedded in the feelings you’re experiencing? What is it?.What thoughts are you telling yourself that are triggering your secondary feelings? Your Secondary Feelings are primarily based on the Thoughts you tell yourself about your situation at hand or the people involved. ![]() Is there a secondary feeling you’re experiencing? What feelings are you identifying? Your secondary feelings are in the Middle and Outer part of the Wheel. Your Primary Emotions may trigger Secondary Feelings.What primary emotion(s) are you currently experiencing? Your Primary Emotions are in the center of the Wheel.The Ten steps to improve your Emotional Self-Awareness Use the Feelings Wheel along with the questions on the opposite side of this sheet to help you think about your emotions, feelings, thoughts, needs and how they impact you and your relationships – Dr. ![]() Printer-Friendly PDF – Ten steps to improve your Emotional Self-Awareness using the Emotions and Feelings Wheel by Dr Ken McGill ![]()
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