Table of feelings: categories, signals and transformation

This chart helps you differentiate feelings, understand their causes, and find ways to transform them. It's structured by category, making it easier to work with emotions.

Feelings category	Feeling	Signals and manifestations	What does it signal?	How to transform?
Positive feelings	Joy	Smile, lightness, desire to share with others.	Contentment, happiness from achievements or events.	Increase joy through gratitude and sharing it with others.
	Gratitude	Warmth, gratitude, joy for what was received.	Realizing the value of what you have.	Recognize what you are grateful for and express gratitude.
	Love	Warmth, care, a desire to support and be there.	The need for connection, intimacy and acceptance.	Show concern, be attentive to others and yourself.
	Satisfaction	Calmness, a sense of completion.	Achieving goals, harmony in life.	Accept your state, maintain balance and be inspired for something new.
	Inspiration	Delight, a feeling of a surge of energy.	The desire to develop and implement your ideas.	Channel your energy into action and creativity.
Negative feelings	Anger	Tension, rapid breathing, desire to change something.	Violation of boundaries, injustice.	Take a break, express your emotions constructively, and direct your energy toward solving the problem.
	Fear	Coldness in the body, rapid heartbeat, desire to avoid the situation.	Danger, uncertainty.	Accept fear as a signal, prepare, reduce anxiety through breathing or grounding.
	Sadness	Heaviness in the chest, desire for solitude, slowness.	Loss, rethinking of values.	Allow yourself to experience sadness, direct it towards recovery and inner work.
	Insult	Feeling of injustice, emotional detachment.	Broken expectations, dissatisfaction.	Be aware of your expectations, express your feelings constructively, or let the situation go.
	Envy	Comparison with others, feeling of inadequacy.	The desire to have what others have.	Acknowledge your desires and create an action plan to achieve them.
	Shame	A desire to hide, a feeling of awkwardness or inadequacy.	Failure to meet one's own or others' expectations.	Accept emotion as a signal, correct mistakes, develop self-confidence.
	Hatred	Rigidity, rejection, desire to distance or destroy.	A severe violation of personal values or boundaries.	Channel your emotions into constructive actions and set healthy boundaries.
	Alarm	Anxiety, fussiness, obsessive thoughts.	Uncertainty, lack of information.	Calm the mind through breathing practices, make an action plan, ground yourself.
Complicated feelings	Doubt	Hesitation, indecision, many thoughts.	Lack of information or confidence.	Collect facts, systematize data, make a small decision to start action.
	Confusion	Feelings of chaos, inability to concentrate or make decisions.	Overwhelmed or not knowing what to do next.	Highlight the main thing, divide the task into stages, and make a temporary solution.
	Vulnerability	Feelings of weakness, fear of being rejected or misunderstood.	The need for protection or support.	Acknowledge your feelings, ask for help, remind yourself of your worth.
	Impotence	Feeling of loss of control, apathy, fatigue.	Overload, lack of resources.	Give yourself time to rest, prioritize, focus on small actions.
	Uncertainty	Anxiety, discomfort due to the unknown.	Lack of information, fear of the unknown.	Accept the situation, focus on controllable aspects, use grounding techniques.

How to work with a table?

Identify your feeling. Ask yourself:"What am I feeling now?"

Be aware of what it signals. Determine what lies behind the emotion and what needs it reflects.

Apply the transformation technique. Follow these tips to help you manage your feelings and turn them into a resource.

Secure the result. Pay attention to the changes in your state after working through the feeling.

This table will help you consciously interact with your feelings, use them as a source of energy and develop harmoniously.

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