Finding the words for feelings and sensations

In therapy, at the doctor's, talking to a friend, writing a diary, during mindfulness... there are  many situations where we want to explain what we feel. 

For many this is difficult. Some even say they "don't feel anything". Apart from people with specific disorders, who are uncapable of having emotions, I think we all feel something. We just don't always have the words to describe it.

Words for emotions

Forget feeling "fine" or "not bad". Check the amazing Emotion Wheels by Human Systems. Below is as an example the wheel for uncomfortable emotions:

(c) Human Systems

Start from the middle to pick your base feeling, for example Sad. Then  move on to the middle ring,  and see what resonates best. The third, outer wheel gives even more definition. The process of choosing is already therapeutic as it helps you to define what you are experiencing - and what you are not. "I'm feeling sad, but not angry or afraid" gives you a direction and strengthens your ability to recognize your emotions. 

Human Systems also have Needs wheels, for those moments when you are missing Something. You can combine it beautifully with the Emotions wheels. I am feeling Afraid, and to help it, I need Safety in the form of (fill it in with your chosen need).

The creator of these wheels also has a YouTube- channel with the name humansystems3940. Please check her website and videos to get more information on how to use these wheels.

Words for physical sensations

Physical sensations, things we experience through our senses, can be just as hard to describe as emotions. This is why doctors ask so many questions. We have "back pain", but the doctor needs to know exactly where, when it started, is it continuous, is it burning, stinging, aching, throbbing... 

Even your basic mindfulness-exercise, the body scan, starts with recognizing what we feel within our body. Without the words the entire exercise can feel useless and frustrating. "What do you mean how my leg feels? It feels normal!" 

Blasius Counseling has an alphabetical body vocabulary to help find definition. Maybe your leg is warm? Or itchy, or you feel pressure from your clothing, or the new socks feel soft.  

Larisa Noonan has created this "sensational list" in handy categories from Stabby to the well-known Ugh and Blah. She also has a specific category for words describing well-being and vitality.

Beverly Swann also has a handy one-page list of sensation words you can even print out.

So, let's try again...

... how do you feel?