DBT Emotion Wheel: A Tool for Understanding and Regulating Your Emotions

Emotions are a natural and necessary part of the human experience. They help us navigate our environment, communicate with others, and respond to challenges and opportunities. However, sometimes our emotions can feel overwhelming or confusing, and we may struggle to understand or regulate them. This is where the DBT emotion wheel comes in, offering a powerful tool for understanding and managing our emotions.

What is the DBT Emotion Wheel?

The DBT emotion wheel is a tool developed by Dr. Marsha Linehan, the founder of Dialectical Behavior Therapy (DBT). DBT was initially designed to help people with borderline personality disorder (BPD), who often struggle with intense emotions and impulsive behavior. However, DBT has since been found to be effective for a wide range of mental health conditions, including depression, anxiety, and substance use disorders.

The emotion wheel is a visual representation of the different emotions that we experience, arranged into six categories: primary emotions, secondary emotions, tertiary emotions, blends, opposite emotions, and invalidating emotions. By using the wheel, we can better understand the complexity of our emotions and learn to regulate them more effectively.

Primary Emotions

The primary emotions are the most basic and universal emotions that we experience. These include anger, fear, sadness, joy, disgust, and surprise. These emotions are often described as "pure" emotions, as other emotions or thoughts do not influence them.

Secondary Emotions

Secondary emotions are emotions that are influenced by other emotions or thoughts. For example, if we feel angry because someone criticized us, we may feel embarrassed or ashamed. Secondary emotions can help us understand the root cause of our emotions, but they can also make it more difficult to regulate them.

Tertiary Emotions

Tertiary emotions are even more complex and nuanced than secondary ones. They are often a blend of multiple emotions and can be challenging to identify and regulate. Examples of tertiary emotions include guilt, shame, jealousy, and envy.

Blends

Blends combine two or more primary emotions—for example, feeling happy and anxious at the same time or sad and angry. Blends can be challenging to regulate, as they involve conflicting emotions.

Opposite Emotions

Opposite emotions are emotions that seem to be opposite to each other but can coexist at the same time. For example, feeling love and hate for someone or feeling attracted and repulsed by something. Opposite emotions can be confusing and challenging to regulate, but they can also offer growth and learning opportunities.

Invalidating Emotions

Invalidating emotions are emotions that are often dismissed or minimized by others. For example, feeling anxious or sad about something others might consider trivial or unimportant. Invalidating emotions can make it more difficult to regulate them, as we may feel they are not valid or worthy of attention.

How to Use the Emotion Wheel

To use the emotion wheel:

1. Start by identifying the primary emotion that you are experiencing.
2. Use the wheel to explore any secondary, tertiary, or blended emotions that may be present.
3. Consider any opposite or invalidating emotions that may be impacting your experience.

Once you better understand your emotions, you can use DBT skills such as mindfulness, distress tolerance, and emotion regulation to regulate your emotions more effectively. For example, if you feel angry and ashamed, you might use mindfulness to observe and accept your emotions without judgment and then use emotion regulation skills to manage your anger healthily.

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Grouport Offers Online DBT Skills Groups

Are you seeking an effective way to manage symptoms that arise from childhood trauma? Join our Grouport DBT series by Grouport Therapy and learn new skills to help you live a more fulfilling life.

Our group meets once a week at a scheduled time, and you'll receive access to session links via email after enrolling and paying for the program. By joining our DBT skills group, you can improve relationships, manage anxiety, and reduce emotional suffering, regaining hope for the future.

Don't hesitate to take the first step towards a better life. Our next session is waiting for you. Join our Grouport DBT series today and start improving your mental health alongside a supportive group of individuals.

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