• Veronica Ingrao

Needs + Feelings: Another Way to Inventory

Updated: Oct 4



Learning to name and pay attention to your emotions can help you identify what needs healing.


First, use a journal, notebook, or smartphone notes to write down which of the feelings below you experienced. On the margin, note if they changed, at what pace, and how obvious they were.


If your feelings come from the Satisfied Needs list, great. Note this. If your feelings come from the Unsatisfied Needs list, move forth to the needs inventory below. Note that any displeasing feelings can be understood through the lens of needs not being satisfied. Granted, the goal of therapy is never to avoid or fix all of these, but buying into this reframe (hurt = unsatisfied need), is soothing for many.


Feelings Associated with Satisfied Needs


Affectionate

Compassionate

Friendly

Loving

Open-Hearted


Engaged

Absorbed

Alert

Engrossed

Enchanted


Hopeful

Optimistic

Encouraged


Confident

Empowered

Open

Proud

Secure


Excited

Amazed

Astonished

Giddy


Grateful

Appreciative

Thankful

Touched


Inspired

Amazed

Wonder


Joyful

Amused

Happy


Exhilarated

Blissful

Thrilled


Peaceful

Calm

Satisfied

Still


Refreshed

Restored

Revived


Feelings Associated with Unsatisfied Needs


Afraid

Apprehensive

Mistrustful

Panicked

Petrified


Annoyed

Aggravated

Displeased

Impatient


Angry

Furious

Outraged


Confused

Hesitant

Lost

Ambivalent


Discontented

Distracted

Numb


Disquiet

Agitated

Alarmed


Embarrassed

Ashamed


Fatigued

Exhausted

Depleted

Lethargic


Pain

Agony

Lonely

Miserable


Sad

Disappointed

Discouraged

Hopeless

Gloomy


Tense

Anxious

Jittery

Nervous


Vulnerable

Insecure

Shaky

Reserved


Yearning

Jealous

Wistful


Needs Inventory


Connection

Acceptance

Affection

Appreciation Belonging

Cooperation

Communication

Intimacy

Love

Safety

Security

To know and to be known

To understand and to be understood

Trust

Worth


Physical Well being

Air

Food

Movement

Rest/Sleep

Sexual expression

Touch


Honesty

Authenticity

Integrity

Presence


Play

Joy

Humor


Peace

Beauty

Communion

Ease

Harmony

Inspiration

Order


Autonomy

Choice

Freedom

Independence

Spontaneity


Meaning

Awareness

Celebration of Life

Challenge

Clarity

Competence

Creativity

Discovery

Growth

Learning

Self-expression

Stimulation

Understanding



Inventories borrowed from the Center for Nonviolent Communication. Learn more at: https://www.cnvc.org/




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