List of Emotions
A categorized reference for recognizing and naming what you feel
List of Emotions
A categorized reference for recognizing and naming what you feel
List of Emotions
A categorized reference for recognizing and naming what you feel
Emotional granularity, the ability to make fine-grained distinctions between feelings, helps people use emotion regulation strategies more effectively (Barrett, 2017; Kalokerinos et al., 2019). Neuroimaging research shows that simply putting feelings into words decreases amygdala activation and increases prefrontal cortex engagement, effectively turning down the volume on intense emotions (Lieberman et al., 2007). Use this list to identify and name what you are feeling. Circle or check the emotions that resonate with your current experience.
Happy / Joyful
- Happy
- Joyful
- Content
- Satisfied
- Cheerful
- Excited
- Eager
- Enthusiastic
- Energized
- Proud
- Confident
- Grateful
- Thankful
- Inspired
- Hopeful
- Optimistic
- Peaceful
- Calm
- Relaxed
- Amused
- Playful
- Loved
- Valued
- Accepted
Sad / Down
- Sad
- Unhappy
- Grieving
- Heartbroken
- Melancholy
- Lonely
- Isolated
- Abandoned
- Excluded
- Hopeless
- Helpless
- Defeated
- Disappointed
- Let down
- Discouraged
- Bored
- Apathetic
- Empty
- Numb
- Homesick
- Nostalgic
Angry / Frustrated
- Angry
- Furious
- Enraged
- Irritated
- Annoyed
- Frustrated
- Exasperated
- Impatient
- Resentful
- Bitter
- Hostile
- Disgusted
- Contemptuous
- Jealous
- Envious
- Betrayed
- Violated
Scared / Anxious
- Anxious
- Worried
- Nervous
- Fearful
- Scared
- Terrified
- Panicked
- Overwhelmed
- Stressed
- Pressured
- On edge
- Apprehensive
- Insecure
- Vulnerable
- Uncertain
- Uneasy
- Dread
Shame / Guilt
- Ashamed
- Humiliated
- Embarrassed
- Self-conscious
- Guilty
- Regretful
- Remorseful
- Inadequate
- Worthless
- Inferior
- Exposed
- Judged
Surprise / Confusion
- Surprised
- Shocked
- Amazed
- Astonished
- Confused
- Puzzled
- Torn
- Conflicted
- Ambivalent
- Curious
- Skeptical
- Suspicious
References
- Barrett, L. F. (2017). How emotions are made: The secret life of the brain. Houghton Mifflin Harcourt.
- Kalokerinos, E. K., Erbas, Y., Ceulemans, E., & Kuppens, P. (2019). Differentiate to regulate: Low negative emotion differentiation is associated with ineffective use but not selection of emotion-regulation strategies. Psychological Science, 30(6), 863-879. https://doi.org/10.1177/0956797619838763
- Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421-428. https://doi.org/10.1111/j.1467-9280.2007.01916.x
Related Anxiety Worksheets
View all Anxiety →Movement as Medicine for the Mind
How Physical Activity Protects and Improves Mental Health
AnxietyMy Anxiety Toolkit Cards
Ten pocket-sized strategies for the moment worry starts talking, with room to plan and track each one
AnxietyMy Calm-Down Plan
Six calm-down tricks to try, and a plan for when worry shows up
See also
Clinical guides that use this worksheet
Common Questions
What is the List of Emotions worksheet?
Emotional granularity, the ability to make fine-grained distinctions between feelings, helps people use emotion regulation strategies more effectively (Barrett, 2017; Kalokerinos et al., 2019).
How do I use the List of Emotions worksheet?
Read through this resource to learn key concepts. Share with your therapist or use as a study reference. You can print this sheet or bookmark it for quick access later.
Is the List of Emotions worksheet free?
Yes. Like every worksheet on Therapy Resource, it is free to read, print, and download as a PDF, no account required. A Pro subscription adds online filling with saved progress, practice-branded PDF exports, and secure client sharing.
Who is the List of Emotions worksheet for?
It is designed for therapists and counselors doing anxiety work with clients, and for individuals using it for self-guided practice. Pro members can share it with clients through a private link. No client account needed.
Use this worksheet professionally
Pro members can fill worksheets online, save progress, customize content, share with clients, and export branded PDFs.
Try Pro free for 7 days →