Self-Coaching for Emotions Using Plutchik's Wheel
There is a model called Plutchik's Wheel that represents emotions in two dimensions. I will introduce self-coaching for emotions using this.
What is Plutchik's Wheel?
It was proposed by Robert Plutchik in 1980. If explained thoroughly, it is quite profound, involving basic emotions, advanced emotions, and mixtures of emotions.
In this article's self-coaching, we will only take up the eight basic emotions. I will show you an easy-to-understand illustrated model. Since it does not include advanced or mixed emotions, it may not be that any of these perfectly match the emotions you feel in various situations, but I think you will be able to choose something close.
For those who want to know more about Plutchik's Wheel, I will provide a link to a reference article.
Self-Coaching 1: Identifying Current Emotions
From here, we will conduct self-coaching in three steps.
First, let's try to identify your emotions by answering the following questions.
Which of the 8 basic emotions is the closest?
On a scale of 1-10, how strong is that emotion?
When did that emotion begin?
Self-Coaching 2: Deepening Emotions
Next, we will deepen the emotions by answering questions for each selected emotion. Since the questions are changed slightly for each emotion, you can avoid monotony when you perform this multiple times if the emotions you are feeling at the time are different.
Joy
・What does this joy come from?
・Which of your values does this joy fulfill?
・With whom do you want to share this joy?
Trust
・What does this sense of trust arise from?
・What are your strengths that built this trust?
・How can you further deepen the relationship of trust?
Fear
・Where specifically does this fear come from?
・What is being protected by holding this fear?
・What is the first step to facing this fear?
Surprise
・What surprised you?
・What expectations or assumptions did you have before feeling surprised?
・How has this surprise changed your perspective?
Sadness
・What is the specific cause of this sadness?
・What do you feel you have lost in this sadness?
・What is a small act of care needed to heal the sadness?
Disgust
・What specifically do you feel disgust toward?
・Where in your own values is this sense of disgust being stimulated?
・What can you do constructively while feeling disgust?
Anger
・What is the object of your anger?
・What are the desires or expectations underlying this anger?
・What is this anger trying to tell you?
Anticipation/Prediction
・How much confidence do you have in this expectation?
・What kind of future do you see from this expectation?
・If this expectation were to help you grow further, what would it be?
Self-Coaching 3: Approach to Polar Opposite Emotions
If you look at Plutchik's Wheel, you can understand that it expresses polar opposite emotions well, such as trust being the opposite of disgust.
By thinking about these polar opposite emotions as well, you can experience and learn how to balance your emotions. By choosing and answering the questions from the following examples that are easy for you to answer, you may be able to find an opportunity to think about emotional balance.
Joy ⟷ Sadness
・In a sad situation, is there anything you can be grateful for?
・How does this experience of joy heal past sadness?
・Is it possible to feel both emotions at the same time? When is that?
Trust ⟷ Disgust
・What is needed to deepen your understanding of someone you feel disgust toward?
・How do you face the discomfort that arises within a relationship of trust?
・Can you separate the other person's actions into parts you can trust and parts you feel disgust toward?
Fear ⟷ Anger
・Is it possible that your feeling of anger comes from your fear?
・What message is the feeling of fear trying to convey?
・What specific actions constitute having courage in this situation?
Surprise ⟷ Anticipation
・What new possibilities have you seen from unexpected results?
・What kind of flexibility was fostered by things not going as expected?
・How did this feeling shake your assumptions?
Summary: How to Use Self-Coaching
If you keep a diary or journal, you can use this to reflect on your emotions throughout the day. Also, by recording your answers, you can keep a log of which emotions you tend to experience, as well as how you faced those emotions and what actions you took.
One thing I would like you to keep in mind is that there is no such thing as a "good" or "bad" emotion, and every emotion has meaning. I hope you will use this as a self-understanding tool to experience your emotions and respond to them constructively.