Building on the power of the Feelings Wheel, the "I Feel... I Need..." technique is a simple yet powerful way to help teens clarify their emotions and recognise what they need to shift their emotional state.

Using this structure:

✅ I Feel... – Identify and name the emotion using the Feelings Wheel.
✅ I Need... – Determine what action, support, or change might help improve the situation.

This technique fosters self-awareness, clear communication, and emotional resilience, helping teens express what’s really going on—without shutting down or spiralling into overwhelm.

Bonus Insight: Transactional Analysis (TA)

We’ll also explore Transactional Analysis (TA), a psychology model by Dr. Eric Berne that explains how we communicate through three subconscious ego states:

  • Parent (nurturing or critical)

  • Adult (rational and balanced)

  • Child (emotional or reactive)

Understanding these can improve interactions, reduce tension, and create a more open, empathetic dialogue with your teen.

Downloadable Resource:

  • Printable "I Feel... I Need..." Guide – Includes examples, prompts, and conversation tips to help your teen (and yourself!) use this technique in daily life.

▶️ Click play and learn how this simple shift can transform communication and strengthen your relationship with your teen!