Free emotions tools
20 short exercises on emotions, 2 to 8 minutes each, free and with no account needed. Open one and it runs right in the page.
The 20 tools
The feelings wheel
Narrow a vague feeling down to a precise word, find where it sits in your body, and hear what it might be asking for.
The feelings you had this week
Choose the feeling words that visited you this week from a wide list. Most people use a handful of words for hundreds of feelings; this stretches the vocabulary.
When big feelings arrive
Mark the times in your week when strong emotions tend to surface. Feelings often keep a schedule we have not noticed.
Feel it, name it, find the need
Take one feeling you are having right now through three steps: what it is, where it came from, and what it wants.
Feelings you let in and feelings you avoid
Sort emotions into ones you can sit with, ones you tolerate, and ones you tend to leave the room to escape. Avoided feelings tend to run the show from offstage.
Seven days of emotional weather
Rate the intensity and pleasantness of your feelings each day, and how well you could name what you felt. A week shows range as well as mood.
Ride the wave
A short, timed exercise for staying with a feeling as it rises and falls instead of fighting or feeding it.
How you let feelings out
Rate how often each of these describes what you do with a feeling once you have it. Feelings that are held in do not disappear; they tend to find their own exit.
The shape of your feelings
Set dials for how your feelings behave: how fast they arrive, how strong they get, how long they stay, how visible they are. There is no right shape, but knowing yours helps.
Feelings that show up sideways
Tick the signs that a feeling is being carried but not felt. When an emotion gets no room, it usually finds another route out: the body, the temper, or the tear ducts at odd moments.
Feeling rules, turned over
Turn over cards that show a rule about feelings on one side and another way of seeing it on the other. Most of these rules were true somewhere once, and are still quietly enforcing themselves.
The double-breath sigh
Two breaths in through the nose, the second one a small top-up, then one long, slow breath out through the mouth. It is the sigh your body does on its own after crying; done on purpose it takes the edge off a feeling that has built up.
Where each feeling goes
Build a plan for where each of your feelings can actually go: which person, place, or practice gets your sadness, your anger, your fear, your joy. A feeling with nowhere to go tends to go inward.
Felt versus shown
Place the people and settings in your life on a grid of how much you feel around them against how much of it you show. The gap between the two says a lot about where you are yourself.
Hardest to say out loud
Rank ten feeling sentences from the one you could say tomorrow to the one you can barely imagine saying. The bottom of the list is usually where the most would change.
Where your emotional energy went
Divide 100 points across where your feelings were spent this week: the people, situations, and thoughts that took the most out of you, whether or not they gave anything back.
How feelings were handled where you grew up
Five prompts about the emotional weather of the house you grew up in. Most of what we do with feelings now was learned by watching, long before anyone explained it.
What you reach for when a feeling is too big
Choose the things you actually reach for when a feeling gets bigger than you want to sit with. Not the things you should do; the ones you do. Nothing here is a confession.
Savoring on purpose
Three minutes of deliberately holding on to a good feeling. Most people are well practiced at replaying bad moments; this practices the other direction.
How much your feelings do the driving
Rate how often a feeling has been the one making your decisions lately, from canceling plans to sending the message. Feelings are useful passengers; the question is who has the wheel.
What these tools are, and are not
Every tool here is free and works without an account: choose cards, move dials, sort a list, follow a paced breath, or keep a seven-day log, and read back what you noticed at the end. They are built to make a vague feeling more specific, which is often the first useful step.
None of them diagnoses, screens for or treats anything, and nothing you see at the end is a score or a label. If something you notice worries you, a licensed therapist is the right next conversation, and the directory is free to browse.