LC - Emotion Wheel - Fear, Regret, Sadness

Regret (Core Emotion)

A feeling of sorrow or remorse for something you did or didn’t do.

Reflect and consider repairs.

Guilty

Feeling responsible for harm caused to someone else, intentionally or unintentionally.

Apologize or make amends.

Hurt

Emotional pain resulting from a perceived betrayal, rejection, or harm.

Process and communicate the pain.

Courageous

Feeling brave enough to face discomfort or challenges, often despite regret or fear.

Take proactive steps toward resolution.

Willing

Open to taking action or making changes, often tied to repairing regret.

Commitment to action.

Ashamed

Feeling deeply flawed or inadequate due to your actions or perceived shortcomings.

Seek compassion and understanding.

Heartbroken

Intense sorrow or grief from a significant loss.

Allow yourself to grieve and heal.

Tired

Feeling physically or emotionally drained, possibly from carrying the weight of regret.

Rest and prioritize self-care.

Burnt Out

Exhaustion from prolonged stress or emotional labor, often linked to unresolved regret.

Set boundaries and recharge.

Uncertain

Feeling unsure or doubtful about what to do next.

Seek clarity by breaking things into smaller steps.

Numb

Disconnected from your emotions, possibly as a defense against regret or overwhelming feelings.

Reconnect with your emotions through mindfulness or support.

Confused

Lack of clarity about your emotions or the situation, making it hard to act.

Slow down and unpack your feelings.

Overwhelmed

Feeling overloaded by the weight of regret, emotions, or decisions to make.

Break things into manageable pieces and ask for help.

How to Differentiate

Reflect on triggers, energy level, clarity, and body awareness to identify the specific emotion and take action accordingly.

Low to Moderate Intensity Fear

Subtle emotions that occur in anticipation of a potential threat, often with mild physical or emotional responses.

Nervous

Focus on future events or outcomes; triggered by uncertainty about performance or results.

Shy

Focus on self-perception in social situations; triggered by fear of judgment or rejection.

Timid

Focus on avoiding conflict or risk; triggered by lack of confidence in unfamiliar situations.

Jittery

Focus on physical restlessness from heightened energy; triggered by anticipation or overstimulation.

Moderate to High Intensity Fear

More intense emotions that can significantly impact focus and behavior, often related to specific outcomes or events.

Worried

Focus on specific outcomes or people; triggered by perception of potential harm.

Apprehensive

Focus on general unease about an upcoming event; triggered by anticipation of potential trouble.

Concerned

Focus on others' well-being or broader issues; triggered by awareness of risks or challenges.

High Intensity Fear

Emotions that indicate significant distress or threat, often prompting a strong physical response.

Scared

Focus on immediate danger or threat; triggered by encountering something directly threatening.

Anxious

Focus on internalized fear about uncertain outcomes; triggered by anticipation of ambiguous threats.

Afraid

Focus on known or imagined threats; triggered by awareness of a specific danger.

Terrified

Focus on overwhelming fear of extreme danger; triggered by life-threatening situations.

Jealous

Focus on fear of losing something valuable to someone else; triggered by perceived threats to relationships or possessions.

Creating Safety

Tailor your approach to fear's intensity. Low intensity: self-compassion and exposure; moderate: problem-solving and reassurance; high: grounding techniques and external help.

Sadness

A general feeling of sorrow or unhappiness. Triggered by a perceived loss, disappointment, or unmet need.

Accept and process the feeling without judgment.

Confused

Feeling unclear or uncertain about why you're sad or how to address it. Triggered by overwhelming emotions or lack of understanding.

Slow down, reflect, and clarify the source of your feelings.

Depressed

Persistent sadness or low energy, often accompanied by a lack of motivation. Triggered by chronic stress, unresolved sadness, or biological factors.

Seek support, rest, and possibly professional help.

Disappointed

Sadness when expectations or hopes are not met. Triggered by a specific unmet expectation.

Adjust your expectations or explore new opportunities.

Worthless

Feeling like you have no value or purpose. Triggered by criticism, failure, or lack of self-worth.

Challenge negative self-beliefs and seek affirmations of your value.

Self-Conscious

Awareness of oneself, often accompanied by embarrassment or insecurity. Triggered by fear of judgment or comparison.

Reframe your perspective and focus on your strengths.

Insecure

Feeling uncertain about yourself or your abilities. Triggered by comparison, criticism, or self-doubt.

Build confidence by focusing on achievable goals.

Hopeless

Feeling that things will never improve. Triggered by repeated failures or lack of visible progress.

Break tasks into smaller steps to regain hope.

Discouraged

Feeling disheartened after setbacks. Triggered by lack of progress despite effort.

Acknowledge the setback and find ways to move forward.

Pessimistic

A tendency to expect negative outcomes. Triggered by a history of disappointments or fear of failure.

Practice reframing situations with a more balanced perspective.

Fake

Feeling inauthentic or like you're pretending to be okay. Triggered by hiding sadness or emotions to meet social expectations.

Honor your emotions and express them in safe spaces.

Lost

Feeling directionless or unsure about your purpose. Triggered by a major life change, lack of goals, or identity confusion.

Reflect on your values and seek clarity through small actions.

How to Differentiate

Examine triggers, assess intensity, look at the outcome, and focus on action. Helps tailor your response to meet emotional needs effectively.