
Veronica Ingrao
Needs + Feelings: Another Way to Inventory
Updated: Oct 4, 2021

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/