List of emotions for journaling: an easy way to name feelings

You open your journal, pick up a pen or reach for the keyboard, and the only word that comes to mind is "bad". Or maybe "okay, I guess". That's very common: feelings often arrive mixed up, and most of us only have a handful of words to name them. In this post you'll find a simple list of emotions built on six emotion families, four steps for using it in your journal and a few practical ideas for days when no word seems to fit.

Why does naming a feeling help?

Putting a name to a feeling lets you see it from a little distance. There's a difference between "I feel bad" and "today I feel disappointed and a bit anxious": the second says more clearly what's going on, and maybe why. Many mental health resources suggest noticing thoughts and feelings as they arise and quietly naming them to yourself, for example by saying "this is anxiety".

There's another benefit for your journal. When you look back at old pages weeks later, the word "bad" won't tell you much. Clearer words make it easier to see which days were hard and what helped. If you're new to journaling, you might first take a look at starting a mood journal in five minutes.

A simple list of emotions in six families

Tools like the feelings wheel usually start with a few broad families and move outward to finer words. The list below follows the same idea. First find which family feels closest, then choose the word within it that fits you best.

• Happiness: calm, relaxed, grateful, hopeful, proud, cheerful, excited, loving.
• Sadness: hurt, lonely, disappointed, longing, worn out, empty, regretful.
• Anger: irritated, tense, impatient, angry, jealous, treated unfairly, fed up.
• Fear: anxious, worried, uneasy, insecure, overwhelmed, panicky, shy.
• Surprise: surprised, confused, curious, caught off guard, amazed.
• Disgust: uncomfortable, put off, sick of it, ashamed, embarrassed, reluctant.

This list isn't complete or the only right one; it's a starting point. You can add words that feel closer to you and drop the ones you never use. What matters is building a small pool of words you'll use comfortably, in your own language.

Using a list of emotions in your journal: 4 steps

1. Pause and notice. Before you write, take a few breaths and ask yourself, "What am I feeling right now?" The answer doesn't have to come straight away.
2. Choose the family first. Is what you feel closer to happiness, sadness, anger or fear? Finding the broad family is often the easy part.
3. Then narrow the word. Look at the words in that family and pick the closest one. If you feel two emotions at once, write both: something like "excited but a little uneasy".
4. Link it with one sentence. Add a short note on what happened: "Tense after the meeting", "Felt calmer after talking to my friend". No judging, just write what happened.

Let's look at an example. Instead of "Today was bad", you could write something like this: "I was late for work this morning, tense and impatient. After talking to my mum at lunch I felt a bit calmer. In the evening I was tired but calm." These three short sentences show that the day wasn't just one feeling, and what helped. Read weeks later, an entry like this says far more than the word "bad".

Don't only write down difficult feelings; name the good moments too. Noting words like "grateful", "hopeful" or "proud" makes it easier to see what does you good. Paying attention to the present moment and noticing small good moments are also among the simple habits suggested for supporting mental wellbeing. Your journal can be a record of these moments, not only of the hard ones.

When you can't find the word: body signals and intensity

Some days no word feels right. At times like these, it can help to look at your body before the feeling. Write down signals like tension in your shoulders, a tight feeling in your stomach, warmth in your face or lightness in your chest. These can help you find the word later. If you want to look back over a month of notes, take a look at our 4-step monthly journal review.

• Intensity: Give the feeling a score from 1 to 5. "A bit irritated (2)" and "very irritated (5)" aren't the same day.
• Before: What happened just before the feeling? A message, a conversation, a tired morning?
• Urge: What did you want to do in that moment? Step away, talk, rest?

These short notes are especially useful during stressful times. If you'd like a more structured start, you can use the list of emotions together with the questions in 5 short prompts for journaling through stressful times.

When should you ask for support?

A list of emotions is a tool for getting to know yourself better; it doesn't diagnose anything and doesn't replace a professional. If you notice in your journal that difficult feelings have lasted for weeks, or are affecting your sleep, appetite or daily tasks, it's a good idea to talk to a doctor or a mental health professional. Your journal notes can make that conversation easier to start. Before the appointment, you can briefly sum up which feelings you've written down and how often, how long you've felt this way and what helps a little; you can talk through the rest together.

If you're having thoughts of harming yourself or don't feel safe, call the emergency number in your country without waiting, or reach out to someone you trust right away. It matters to know you're not alone.

Logging your feelings in Oveluni

In Oveluni, the Daily check-in lets you log your mood and energy for the day in a few taps. You can add the words you chose from the list of emotions and a short explanation to the same day with A note in the Quick add menu. For a detailed walkthrough, see the guide to the Daily check-in in Oveluni.

If you'd like a reminder at the same time every day, you can set one for the Daily check-in. The daily observation chart in the Summaries tab shows your records together for the period you choose; empty days stay empty, and this isn't a score. Your records are stored on your iPhone, and if you like you can protect them with app lock using Face ID or a passcode. Oveluni is coming soon to the App Store.

Sources

1. NHS: Mindfulness
2. NHS Every Mind Matters: Mental wellbeing tips
3. NHS: Feelings and symptoms