Needs + Feelings: Another Way to Inventory

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/

Let me help you talk about your feelings.