Prompt
The event, memory, thought or body change that started the sequence.
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Emotion Wheel & Healthy Expression Lab
Name what is here. Choose what happens next.
An emotion is more than a label. Start with a broad primary emotion, narrow it to a secondary shade, then choose a precise tertiary word. DBT then maps the prompting event, body changes, expression, action urge and the safest effective response.
01Prompt + meaningWhat happened—and what did it mean?
→02Emotion + bodyName, intensity and physical clues
→03Action urgeWhat does the emotion prepare?
→04Wise expressionFacts + safety + effectiveness
Emotion is information—not an instruction.
Every emotion can make sense in context. The action urge may fit, partly fit or not fit the facts. Healthy expression protects safety, dignity, goals and relationships.
Safety before exploration
Can you pause before acting on the urge?
This is not a risk assessment. Choose the closest statement before using the wheel.
The DBT emotion model
Describe the whole sequence.
Breaking emotion into parts creates more choice. No single body sensation, thought or urge defines the whole experience.
Meaning
The interpretation, expectation or assumption attached to the prompt.
Response
Name, body changes, expression and the urge preparing an action.
After-effect
What the action changes in the emotion, situation and relationship next.
Name the emotion
Start broad. Then move toward precision.
Choose the closest family—not the perfect word. The wheel will open more specific language and a DBT description of the emotion.
- 01Primary emotionThe broad family: for example, fear
- 02Secondary emotionThe shade or pattern: for example, anxious
- 03Tertiary emotionThe most precise word: for example, worried
Not sure yet
Your working emotion path
conflicted
02
Choose a secondary emotion
Which shade of not sure yet is closest? Use the clue under each choice.
03
Choose a tertiary emotion
Move from mixed to the word that best captures the experience right now.
No exact match? Choose the nearest word and say “something like…” Emotion language is a working hypothesis, not a test you can fail.
Uncertainty or numbness may signal mixed emotions, overload, protection, limited access to body cues or simply needing more time.
Something changed internally, but no single emotion word feels accurate yet.
Blankness, fog, heaviness, agitation, shutdown, mixed sensations or difficulty locating a feeling.
Flatness, confusion, silence, rapid topic change, restlessness or several conflicting signals.
Escape the question, say ‘fine’, disconnect, seek a perfect label or act before understanding.
Use tentative words, start with pleasant/unpleasant and high/low energy, notice body clues, draw or write, and ask for time or co-regulation.
No forced opposite is needed; orient to the room, reduce overload and choose one safe descriptive clue.
DBT decision compass
The name helps. The facts choose the skill.
Move through these choices in order rather than using Opposite Action automatically.
Mindfulness
Observe, name and allow the emotion without immediately acting or suppressing it.
Check the Facts
Separate observable events from interpretations and ask whether the emotion and intensity fit.
Problem Solving
If the emotion fits a real, changeable problem, choose a proportionate protective or practical action.
Opposite Action
If the emotion does not fit or the urge is ineffective, act fully and safely opposite to the urge.
Your healthy-expression plan
Notice the urge. Choose the expression.
Use broad wording and leave out identifying information. This reflection is not saved when you leave.
Complete the action-safety check first.
The expression planner opens when you can pause safely or have chosen to regulate with support before deciding.
Return to the safety check ↑Evidence and scope
DBT emotion description and effective action.
This educational tool draws on established DBT emotion-regulation concepts and public clinical guidance. It is a simplified naming aid—not a diagnostic emotion test, therapy or risk assessment.