How to Use the Feelings Wheel

When we have alexithymia, we often do not notice our feelings until they are at an eight or higher. By the time our mind registers emotions, we are typically in an urgent state. Once we are at an 8, 9, or 10 it is much more difficult to reign the emotions and calm ourselves.

This is one of the reasons people with alexithymia struggle so much with em

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Writing or journaling can be a helpful tool for those who have difficulty identifying their feelings, particularly for people with alexithymia. Many individuals with alexithymia have an easier time accessing reflective emotions, which are emotions that are processed through our prefrontal cortex, compared to routine emotions, which are emotions tha

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Emotional identification exercises can be challenging for people with alexithymia, and this can cause many of us to feel incompetent and frustrated. Try to be patient and gentle with yourself. You're practicing a skill that does not come easily to you, and it will take time, patience, and persistence.

Emotional awareness is like a muscle; the more y

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