Emotional Mastery: Step 1

It is really hard to manage something you’re not even aware is happening. You don’t know your toddler found your red lipstick? It’s going to be hard to stop them from creating their first artistic masterpiece on the wall. Don’t know a pipe has sprung a leak? You might not know until your bathroom has an inch of water.

Knowing what you feel in the moment and what types of situations make you feel what emotions is step one for having good mental health. This chart will help you put words to different feelings and give you base for getting to know what it is that you feel. If you have a really hard time putting words to your feelings, start in the middle with sad, mad, bad, glad, neutral and move out from there.


  • There are a ton of emotions that aren’t on this chart. Use words for emotions that work for you. You don’t like silly, but you feel playful? Cool- go with that.

  • If you want even more words to choose from, pick an emotion that is close to how you feel and enter it into a thesaurus. You’ll have a ton of more options to choose from.

  • But what does “happy” mean? Emotions are totally subjective. This means they change from person to person, even within the same person in different situations. The happiness I feel from having a nice birthday might feel different from the happiness I feel from seeing my friend hold their newborn baby. Someone else might use the word “close” to mean they share all their thoughts and emotions with their friend. Someone else might use the word “close” to mean they talk a ton every week about football with their friend. What matters is what does the word mean to you? When you’re feeling your emotion- does this word seem to feel right or does it feel off? Does agitated or annoyed seem to fit best?

Here’s a downloadable PDF version of this feelings guide!