List of Feelings PDFs (Free Printables + NVC Feelings Inventories for Journaling)
Learning to name your feelings is harder than it sounds.
For a long time, I thought I knew myself well, but when I went through a mental health crisis after the birth of my first child in 2018, I realized I did not always have the language to describe what was happening inside me. Anxiety, depression, and overwhelm were flooding my days, and journaling was one of the only tools I had to sort through it.
That season of life reminded me of something I had learned a few years earlier in 2015. At the time, I was teaching a class of adult learners when a relationship coach named Marshall Bolin visited to talk about human relationships, conflict, and communication. He introduced us to Nonviolent Communication (NVC), a process created by Marshall Rosenberg that helps people connect feelings to needs and express themselves with compassion.
When I first heard the term “nonviolent communication,” I thought it was about de-escalating violent situations. In reality, NVC is about something more everyday and personal: learning to notice what we feel, connect those feelings to our needs, and voice them in ways that build connection.
Back then, I filed it away as good to know. But when my crisis hit in 2018, I found myself desperately trying to find clarity again. I returned to journaling with new purpose and began using feelings lists as a way to name what was happening inside me. Over time, the feelings inventories (list of feelings pdf) became one of my most important tools. They helped me recognize when needs were unmet, when needs were fulfilled, and how to move forward with more compassion for myself.
How This List of Feelings PDF Can Help
Most of us were never taught to name feelings beyond the basics like happy, sad, or mad. But feelings are messengers. They show us which of our deeper needs are being met and which are not.
When we expand our emotional vocabulary, we:
- Build greater self-awareness
- Reduce overwhelm by naming what feels unclear
- Communicate more clearly with others
- Strengthen our journaling practice with honest reflection
This is why a list of feelings PDF can be so powerful. It gives you language for emotions you may not always be able to describe on your own.
If you are new to NVC, you might also want to read my complete guide to Nonviolent Communication where I share how I first discovered it and how I use it in journaling.
Two Free Printable Lists of Feelings
Inspired by Nonviolent Communication, I created two printable list of feelings pdfs you can use in your journaling practice.
- Download the Satisfied Feelings Inventory (PDF) A list of common emotions you might experience when your needs are met such as joy, calm, relief, and gratitude.
- Download the Unsatisfied Feelings Inventory (PDF) A list of emotions that often arise when your needs are not met such as anxiety, frustration, sadness, and loneliness.
You can print these out and keep them with your journal, or save them digitally for quick reference when writing.
For a complementary tool, you may also find my Needs Inventory PDF useful. It pairs with the feelings lists to help you uncover the deeper needs behind your emotions.
How to Use a Feelings Inventory in Journaling
- Pause and Reflect
- Before writing, take a deep breath and check in with your body. Ask yourself, “What am I feeling right now?”
- Scan the List
- Look at the satisfied or unsatisfied feelings list. Notice which words resonate with your experience.
- Choose a Few Words
- Pick two or three feelings that fit best. You might circle them or highlight them on the printable PDF.
- Write Freely
- Explore how those feelings show up in your life. What situations trigger them? What needs might be behind them?
- Close with Compassion
- Remind yourself that feelings are signals, not problems. They are pointing you toward your needs.
Example Journal Prompt Using the Lists
Observation:
Today my partner did not respond when I shared something important.
Feeling:
I feel hurt, worried, and lonely.
Need:
I need understanding and connection.
Request:
I will ask if we can set aside time to talk without distractions.
By combining the list of feelings PDFs with journaling prompts like these, you can use your writing to process emotions and discover what you truly need.
If you enjoy using prompts like this, you might also like my guide to using NVC in journaling where I break down step by step how to write through the four parts of NVC.
Final Thoughts
The simple act of naming your feelings can open the door to healing. Whether your needs are met or unmet, recognizing what you feel helps you move toward clarity, honesty, and connection.
These printable lists of feelings are here to support you in that process. Keep them close to your journal, use them when you feel stuck, and let them guide you toward more compassionate self-understanding.