How to use a feelings wheel to deepen journaling sessions | travelers notebook, hobonichi weeks

Hi, friends! In today’s video, I will talk about how I use a feelings wheel to help me name and manage my emotions better in my personal traveler’s notebook / sterling ink journal and my health and wellness hobonichi weeks. I also touch on why I find it especially helpful for someone who has been living with undiagnosed ADHD for most of their life. I’d love to know if you’ve used something like a feelings wheel before. If so, what was your experience using it Was it helpful, distracting, or something else? If you have any feedback or requests for future videos, please let me know! Thanks for being here; I appreciate you! 💗 **References** Bjerrum, M. B., Pedersen, P. U., & Larsen, P. (2017). Living with symptoms of attention deficit hyperactivity disorder in adulthood: A systematic review of qualitative evidence. *JBI Evidence Synthesis*, *15*(4), 1080. https://doi.org/10.11124/JBISRIR-2017-003357 Kircanski, K., Lieberman, M. D., & Craske, M. G. (2012). Feelings into words: Contributions of language to exposure therapy. *Psychological Science*, *23*(10), 1086–1091. https://doi.org/10.1177/0956797612443830 Levy-Gigi, E., & Shamay-Tsoory, S. (2022). Affect labeling: The role of timing and intensity. *PLOS ONE*, *17*(12), e0279303. https://doi.org/10.1371/journal.pone.0279303 Torre, J. B., & Lieberman, M. D. (2018). Putting Feelings Into Words: Affect Labeling as Implicit Emotion Regulation. *Emotion Review*, *10*(2), 116–124. https://doi.org/10.1177/1754073917742706 Willcox, G. (1982). The Feeling Wheel: A Tool for Expanding Awareness of Emotions and Increasing Spontaneity and Intimacy. *Transactional Analysis Journal*, *12*(4), 274–276. https://doi.org/10.1177/036215378201200411 To help you navigate this video, I’ve included timestamps below: 0:00 - Intro 1:19 - General updates, traveler’s diner, bathroom makeover 6:17 - What is a feelings wheel? 10:16 - How do I use the feelings wheel? 11:46 - Approach 1: to extend beyond primary feelings 13:04 - Approach 2: to trace my feelings back to a primary one 17:17 - Why is it helpful to use a feelings wheel? 17:28 - Feelings and ADHD 19:59 - Naming feelings can help control them 22:53 - Closing thoughts Other videos: HEALTH AND WELLNESS How I use my hobonichi weeks to navigate the sunday scaries as someone with ADHD https://www.youtube.com/watch?v=Xl7ecEQmAhQ Slowing down and staying focused with year-long creative projects | crochet temperature blanket https://www.youtube.com/watch?v=Vb2nNAHClIo&t=4s How I deal with impulse spending and hyper-focusing on my fountain pen hobby as someone with ADHD https://www.youtube.com/watch?v=eIXNXdO4CqU Why self-compassion is important for my self-care + 3 ways I'm using my hobonichi a6 cousin + weeks https://www.youtube.com/watch?v=ui4lY6FjEZQ&t=1696s How I manage my stress and self-care when I have no time | Hobonichi + Traveler’s Notebook 2024 https://www.youtube.com/watch?v=GQVo4sAPw3g&t=1779s How I decide what to track in my health and wellness Hobonichi Weeks | Functional planner setup 2024 https://www.youtube.com/watch?v=PeHWRZFKSGw&t=9s How I built a better self-care plan to prevent burnout and my 2024 Hobonichi Original A6 set-up https://youtu.be/5nIZUJHux9I My fountain pen cleaning routine, a 1960s Parker45, and a chat about procrastination + perfectionism https://www.youtube.com/watch?v=7CQZgnlHXRk&t=1s HOME AND GARDEN Understanding my planner fail using the Stages of Change | home and garden hobonichi weeks update https://youtu.be/WxtYyASN_sU?si=EPnksLE4n9TCfx4g Creating new habits for 2024 with my home and garden Hobonichi Weeks | Functional planner setup 2024 https://youtu.be/em1tUZ4L9qQ?si=3eh283JaD5TRb-jN Updating my home planner system with my Hobonichi Weeks 2024 | functional plan with me https://www.youtube.com/watch?v=VEYhrZQi-Zo&t=3s MEAL PLANNING How I use the Hobonichi weeks for meal planning | functional plan with me https://youtu.be/25UTpMI1ALo How I adapted my meal planning to work with my ADHD | Hobonichi Weeks functional setup 2024 https://youtu.be/7HoQrBXeAzY?si=4QIZGKtZDE4zwaa8 LONG-TERM PRODUCT REVIEWS one-year later: wonder pens x the superior labor leather pen and wallet in light brown case review https://youtu.be/IjTuVpLjcu8 *** Thank you so much for being here! 💗  Due to my working schedule, I am unable to commit to a regular upload schedule, so please subscribe and turn on the notifications for when new videos upload if you’d like to see more from me :) NAME: Alison INSPIRATION: My rescue dog, Coconut. 🥥 EDITOR: me!