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understand your emotions
The Wheel of Emotions allows the identification of primary, secondary and tertiary emotions.
It allows a broader perception of emotions, you can use linking to the situations in which they happen (triggers / triggers) for your self-perception and tool to change behaviors and patterns. For practice, I recommend professional follow-up.
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Example: annoyance is a tertiary emotion, but its origin is angry/anger (primary); already worried or anxious origin is scared/fear (primary).
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After practicing using the emotion wheel and having identified emotions in situations that deserve to be observed, you can write down to better observe the results.