About & resources

The Emotion Wheel is a gentle tool for naming what you feel. It is made especially with people who find feelings hard to recognise in mind — including autistic and ADHD people. Start in the centre, follow a feeling outward, and read a plain meaning and example for each one.

It is a free, self-reflection tool — not a clinical or therapeutic resource, and not a substitute for professional support.

Resources

Box breathing: a calm-down technique you can do anywhereBox breathing is a simple, steady breathing technique that settles a racing mind when feelings run high — here's how to do it.Why naming a feeling helpsPutting a word to what you feel can make it smaller and easier to handle — here is why.

Getting support

This wheel is for self-reflection, not a substitute for professional help. If you are struggling, please reach out:

SamaritansCall 116 123 — free, any time (UK & Ireland)
NHS 111Call 111 and choose the mental-health option for urgent help (UK)
988 Suicide & Crisis LifelineCall or text 988 (US)
Find a therapist (BACP)Search the UK register of qualified therapists