Naming a feeling more precisely reduces its intensity, and gives us a better chance of responding to it deliberately rather than reacting to it. Use this tool to find a more accurate understanding for what you’re feeling and how they are connected.
You can use it whenever a feeling is hard to name, or just to notice what’s there.
This tool references The Warrior and The Willing which are two parts of The Decision Maker — the mechanism that turns thoughts and feelings into behaviour.
Step 1 of 3
Which of these feel closest to what you’re feeling?
Step 2 of 3
Now narrow it down. Pick any that fit, or continue with what you have.
Step 3 of 3
And the most specific word. Pick whatever fits best, or skip to keep what you have.
Your result
Here’s what’s underneath what you’re feeling.