Have you ever cleaned your home, organized your desk, or deleted old files from your laptop, yet still felt mentally heavy?
The truth is that many of us carry emotional clutter for years without realizing it.
Old disappointments. Unspoken frustrations. Stress from work. Expectations from others.
In this guided episode of Creative Reset, you'll discover why emotional clutter builds up, how it affects your mental wellbeing, and a simple Emotion Wheel Drawing exercise that helps you identify and express what you've been carrying inside.
This is more than a conversation. It's a calming experience that helps you pause, reflect, and reconnect with yourself.
If your mind feels full and your heart feels tired, this episode is for you.
Ready to go deeper?
Join my free Creative Reset Webinar:
https://zen-art-switch.lovable.app/
And if you're interested in building a meaningful knowledge business and learning from one of India's leading digital coaches, explore my mentor Siddharth Rajsekar's webinar:
https://learn.internetlifestylehub.com/web/checkout/66ee5c653df66a3c85a7c7cc?affiliate=649adca90323d6318cee486a
Press play and give yourself permission to clear a little emotional space today.
[00:00:00] Welcome to Creative Reset for Tech Minds. I am Coach Sonal Chauhan and this podcast is for thoughtful, hardworking professionals who spend their days solving problems, meeting deadlines and helping teams to deliver results. Today's episode begins with a simple question.
[00:00:23] When was the last time you cleared out your mind with trapped emotions which you couldn't express and you have been carrying for years? It can be hidden trauma or hidden anger, sadness, fear, injustice and unpleasant experiences
[00:00:51] which is causing you stress or emotional overwhelm currently. Remember that you came so far and you will get through it as you are stronger than what you are feeling right now. If you want to understand it deeply and don't want to lose your time and energy on this, do this exercise with me.
[00:01:17] Find a quiet place where you can sit comfortably for the next 15 to 20 minutes. Bring a sheet of paper, a pencil and some colors if you have them nearby. There is nothing you need to achieve during this session. There is no right outcome.
[00:01:41] This is simply a space for you to pause, reflect and gently connect with yourself. Take a slow breath in and breathe out. Take another breath and let your shoulders soften. Allow your jaw to relax. Notice your breathing.
[00:02:11] Today we are creating something called an emotional wheel. This is a simple exercise can help you to clear some of the emotional clutter that often builds up during busy days, stressful weeks and the demanding seasons of life. Let us begin. Place your paper in front of you.
[00:02:40] Draw a large circle in the center of the page. Just breathe in and breathe out. Take your time and there is no rush. Now, draw a smaller circle inside the larger one. You should have an inner circle and an outer ring.
[00:03:13] As you draw, simply notice your breathing. Notice any thoughts passing through your mind. You do not need to stop them. Just let them come and go. Now divide the inner circle into 6 sections.
[00:03:40] In each section, write one emotion. Write Joy, Sadness, Anger, Fear, Disgust, Surprise. These are the common human emotions. Every person experiences them.
[00:04:10] And there is nothing wrong with any one of them. Take a moment to look at the words on your page. And ask yourself quietly, Which of these emotions has visited me most often recently? And just notice what comes up. Now move to the outer ring.
[00:04:40] Around each emotion, write a few related feelings. Around Joy, you might write peaceful or grateful, hopeful or proud.
[00:05:04] Around sadness, you might write lonely, disappointed, hard or discouraged. Around anger, you might write frustrated, irritated, resentful or annoyed.
[00:05:30] Around fear, you might write anxious, worried, insecure or nervous. Around surprise, you might write curious, confused, amazed or shocked. Write any words that feel true to you.
[00:05:56] Your wheel does not need to match anyone else. Because this is your experience, your emotions and your story. Take a few moments and continue writing. You can pause this audio if you need extra time.
[00:06:25] Now gently look at your completed wheel. Take a slow breath and ask yourself, What emotions have I been carrying during the last 7 days? Not that emotions you think you should feel. Not what emotions other people expect from you.
[00:06:53] Just write what is true to you. Circle any emotions that stand out. It can be 1, 2, 3 or more. There is no correct number for this. It's just for noticing.
[00:07:18] Many people discover that what they call stress is actually something deeper. Sometimes it is disappointment. Sometimes it is worry. Sometimes loneliness or sometimes frustration. Sometimes it is a moment. It is.
[00:07:49] Anytime to me, it happens. Once your experience feels more and more, You should feel less. Choose colours that feel natural to you. There are no rules! Color the emotions you have been experiencing recently.
[00:08:16] If an emotion feels strong, make the color darker. If it feels lighter, use the softer shades. As you color, stay curious. Observe what is happening when you are coloring. Notice your breathing.
[00:08:45] Notice your thoughts. And notice your body. That will help you to recognize. You do not need to fix anything. You can simply create a space for awareness. Take your own time. Pause this audio if needed.
[00:09:14] After coloring exercise, now look at your wheel. You have created a visual map of your emotional world. Take a moment to observe it. Without judgment. Without criticism. Just observation. And ask yourself.
[00:09:42] What emotion surprises me? Pause. What emotion have I been ignoring? And what emotions needs my attention today only? Let the answers arrive naturally. Let the answers arrive naturally.
[00:10:11] Now choose one emotion that feels strongest. It may be the largest. It may be the largest. Or it can be the darkest. It may simply be the one that keeps calling your attention. Beside your wheel. Create a simple abstract drawing. No object. No perfect artwork. No perfect artwork. Just simple. Any of pattern.
[00:10:39] It can be lines, circles or anything. Allow your hands to move freely. And let the emotion express itself on page. If frustration had a shape, what would it look like? If peace had a color, what would it be? If worry moved across the page, how it will travel throughout the page?
[00:11:08] Keep drawing. Keep drawing. And allow yourself to express rather than analyze. Because this is your space. Stay here for few moments. Look at your page now. Look at everything you have created. This page holds pieces of your experience. Not all of it.
[00:11:37] But enough for today. Take a slow breathe in and breathe out. Place one hand over your heart if that feels comfortable. And repeat silently. These emotions are part of my experience. They do not define me.
[00:12:05] These emotions are part of my experience. They do not define me. Take one more slow breathe and notice your body and mind. Sometimes emotional clutter does not disappear all at once. But this exercise will create an awareness in you.
[00:12:38] Thank you for giving yourself this time today. And keep your emotion wheel somewhere visible. Return to it whenever you need to gentle check in yourself. You can repeat this exercise again for next week. Until next time, take care of your mind, your emotions and your creativity. They deserve your attention. So, bye bye. We will meet in our next episode.
[00:13:08] Bye bye.