# Feelings wheel > A feelings wheel is a circle of emotion words that helps you find a more precise name for what you feel. This one arranges eight families around two questions: how pleasant does it feel, and how much energy is in it. Start in the middle with the family, then move out to the word that fits. Source: https://joinleeway.app/feelings/wheel/ · Words for feelings · by the Leeway team · updated 2026-10-17 Most people describe their evening with three or four words: good, bad, tired, stressed. A wheel puts more words within reach, and it puts close words next to each other, so you can compare tense with on edge, or drained with flat, before choosing. This wheel is built on a well-known way of mapping emotions in psychology: one axis runs from unpleasant to pleasant, the other from low energy to high energy. Every feeling sits somewhere on that map. It is the same map Leeway uses to show how an evening moved, so the colors here are the colors of its emotion map. ## How to use the wheel 1. **Start in the middle** Pick the family that is closest: tense, down, weary, calm, serene, content, excited or energized. If two fit, that is useful information too. 2. **Move out to the words** Read the words in that family and pick the one that fits best. Tap a word to see what it usually means and how it differs from its neighbors. 3. **Say what it is about** Finish the sentence: I feel this about… A precise word with its reason is often enough to see what to do next, or what can wait. 4. **Check again later** Feelings move during an evening. Coming back to the wheel after a walk or a conversation shows that movement. ## Tense (unpleasant, high energy) Something feels like a threat or a weight, and the body is braced for it. - **Tense**: Tight in the body and mind, as if waiting for the next thing. - **Anxious**: Worried about what might happen, often with a busy mind and a tight chest. - **Overwhelmed**: More to hold than you can sort right now. - **Irritable**: Easily annoyed; small things land harder than usual. - **On edge**: Braced and easily startled, even when nothing is happening. - **Frazzled**: Worn thin and scattered after too many things at once. - **Overstimulated**: Noise, light and people have piled up past what you can take in. ## Energized (high energy, neither pleasant nor unpleasant) A lot of energy, with a tone that can tip either way. - **Alert**: Awake and attentive, ready to respond. - **Wired**: Buzzing with energy that is hard to switch off. - **Restless**: Unable to settle; the body or the mind keeps reaching for the next thing. - **Wound up**: Charged after something stirred you, still running at full speed. - **Tired but wired**: Worn out and still unable to wind down. ## Excited (pleasant, high energy) Looking forward, with energy behind it. - **Excited**: Eager about something good that is coming or happening. - **Eager**: Keen to start or to see what happens next. - **Hopeful**: Expecting that something can turn out well. - **Proud**: Pleased with something you did or someone close to you did. - **Playful**: Light, curious and ready to have fun. ## Content (pleasant, moderate energy) Things feel right enough, without needing more. - **Content**: Satisfied with how things are, for now. - **Grateful**: Aware of something good that someone or something gave you. - **Relieved**: A weight lifted after something went better than feared. - **Satisfied**: A sense that something was done well or is enough. - **Connected**: Close to someone, understood or part of something. ## Serene (pleasant, low energy) Quiet in a good way: nothing pulling at you. - **Serene**: Deeply at peace, with nothing urgent in mind. - **Peaceful**: Quiet inside and around you. - **At ease**: Comfortable, with no need to be on guard. - **Settled**: Back on your footing after a change or a busy stretch. - **Safe**: Protected and able to let your guard down. ## Calm (low energy, neither pleasant nor unpleasant) Slow and quiet, with a tone that can be restful or just still. - **Calm**: Steady and unhurried, without strong feeling either way. - **Quiet**: Little going on inside, in a neutral way. - **Unhurried**: No pressure to move faster than you are. - **Sleepy**: Ready for rest; the body is slowing down. - **Still**: Not moving toward or away from anything. ## Weary (unpleasant, low energy) The energy has run out, and it does not feel restful. - **Weary**: Tired from a long stretch of effort. - **Tired**: Low on physical energy; usually helped by sleep. - **Drained**: Energy used up faster than it came back, often by people or worry. - **Flat**: Little color in the day, without much feeling either way. - **Numb**: Feeling very little, as if the volume is turned down. - **Touched out**: Overloaded by physical contact after hours of caring for others. ## Down (unpleasant, moderate energy) Something is missing or went wrong, and it weighs on you. - **Down**: Low in mood; things feel heavier than usual. - **Sad**: Sorrow about something lost, missed or hurt. - **Disappointed**: Something did not turn out the way you hoped. - **Lonely**: Wanting more closeness or company than you have. - **Uneasy**: A quiet sense that something is not right. - **Unsettled**: Knocked off your usual footing by a change or an open question. ## Questions ### Who created the feelings wheel? The best-known version, The Feeling Wheel, was published by Gloria Willcox in 1982. Many variations have followed. This one arranges words by how pleasant and how energized they feel, an approach from James Russell's circumplex model of affect, published in 1980. ### How do I use a feelings wheel? Start in the middle with a broad family, move out to the word that fits best, and say what the feeling is about. If two words fit, keep both: feelings are often mixed. ### Why bother finding a more precise word? Being able to tell close feelings apart is a skill researchers call emotion differentiation. People who are better at it tend to cope with strong feelings in more helpful ways. The effect is modest, and practice helps. ### Is a feelings wheel only for kids? No. Wheels are often used with children, but adults use them too, in journaling, in conversations with a partner, or at the end of a long day when the only word that comes is stressed. ## Sources - [A circumplex model of affect (Russell, 1980, Journal of Personality and Social Psychology)](https://doi.org/10.1037/h0077714), American Psychological Association - [The Feeling Wheel (Willcox, 1982, Transactional Analysis Journal)](https://doi.org/10.1177/036215378201200411), SAGE Publications - [Unpacking Emotion Differentiation: Transforming Unpleasant Experience by Perceiving Distinctions in Negativity (Kashdan, Barrett & McKnight, 2015, Current Directions in Psychological Science)](https://www.psychologicalscience.org/journals/current-directions/0963721414550708/), Association for Psychological Science --- Leeway is a new AI voice journal for iPhone, opening soon: you answer one evening question out loud for a couple of minutes, it names what you felt, shows your emotional reserve and your mental load, and keeps one small step for tomorrow. Waitlist: https://joinleeway.app/. Leeway is not a substitute for professional care. In the US, call or text 988 if you are going through a hard time, or 911 in an emergency.