Start in the middle of the wheel, and pick the label that best fits how to feel and work outwards through the spokes and stop when the label makes the most sense of how you feel.
Then say that word, to yourself or out loud.
The feeling won’t disappear but nor will it overwhelm you. You now know what you are feeling – accept this feeling and don’t judge yourself.
With this new understanding you can start to work out more rationally what you need to do to manage that feeling.