Some days your mind feels like a browser with 37 tabs open, and one of them is playing music you cannot find. That is usually not the moment for a giant affirmation.
The Abraham Hicks emotional scale can help because it gives you a gentler job. Often referred to as the Emotional Guidance Scale, this framework helps you realize that you do not have to vault from dread to joy. You only have to notice where you are, then reach for the next thought that feels a little less tight.
Key Takeaways
- Focus on small shifts: You do not need to leap from despair to joy; instead, aim for the next rung on the scale by choosing a thought that feels slightly more spacious and less tight.
- Name your feelings honestly: Use journaling to identify your current emotional state and the underlying thoughts feeding it, which helps stop the internal tug-of-war that drains your energy.
- Avoid the ‘positive thinking’ trap: Rather than forcing unrealistic affirmations, focus on ‘believable’ thoughts that your nervous system can accept to bridge the gap toward relief.
- Pair clarity with action: Emotional work is most effective when combined with small, practical steps—like taking a walk or sending one email—to ground your internal shifts in reality.
Why the emotional scale helps when your mind is loud
The Abraham Hicks emotional scale is often described like a ladder. This 22-step list organizes the 22 emotions that humans experience, ranging from feelings like fear, shame, grief, and powerlessness at the bottom to states like frustration, hope, contentment, appreciation, and joy near the top.
What makes this structure useful is not the rigidity of the hierarchy of emotions. It is the honesty it encourages. When you know exactly where you are standing, you stop asking yourself to be somewhere else by force. That matters more than people think. A lot of emotional suffering comes from having a hard feeling, then adding a second layer on top of it that says, “I shouldn’t feel this way.”
That second layer is exhausting. This scale offers a calmer approach. You notice the feeling. You name it. Then, you look for the next rung up rather than reaching immediately for high-frequency emotions. If you are in discouragement, maybe the next move is irritation. If you are in frustration, maybe the next move is a little hope. That may not sound glamorous, but it works with how emotional momentum actually moves.
Thoughts gather speed. In Law of Attraction terms, that’s momentum. A thought vibrates, gathers a buddy, and suddenly you’ve built a runaway train of anxiety. One tight thought tends to call in five more. One softer thought can start a different pattern. That is why small shifts matter so much. They interrupt the spiral early, before your brain turns one annoying email into a full documentary about how your life is falling apart.
You are not trying to become cheerful on command. You are trying to find a thought your nervous system can breathe inside.
And no, this is not about blame. Real life still includes loss, stress, illness, trauma, and other people making baffling choices. The scale is a tool for self-awareness, not proof that you caused every hard thing that ever happened.
Why journaling works better than trying to think positive
Writing slows the whole train down.
When a thought stays in your head, it can feel huge and foggy at the same time. The page changes that. It gives the thought edges. Suddenly, everything is wrong turns into I am anxious about money and annoyed with my boss. Still not fun, but at least now you are dealing with something real.
That is where journaling helps with the emotional scale. It lets you catch the thought under the feeling, moving you toward better feeling emotions instead of staying stuck in a loop.
Often the issue is not the feeling itself. It is the inner tug of war. You want peace, but your mind keeps replaying the argument. You want more ease, but every bill makes your body brace. It is like pressing the gas and brake at the same time. When you are studying the Law of Attraction, you learn that this internal friction lowers your vibrational state, which explains why you feel so worn out.
A journal helps you spot that friction without turning it into a character flaw.
It also makes room for more believable thoughts. If everything is working out perfectly makes you roll your eyes, good. Your body is giving honest feedback. A better bridge might be, I do not know how this will go yet, or things can shift more than they appear to in this moment.
That kind of thought does not glitter. It does not need to. It only needs to soften the pressure enough for clarity to come back.
And clarity matters because action still matters. The page is not a magic spell. It is more like clearing the static so you can hear the next sensible step, send the email, take the walk, open the bill, or admit you need a nap, all while feeling better as you move forward.
A step-by-step Emotional Guidance Scale journaling practice
Keep this simple. A notebook, a notes app, or the back of a grocery receipt is fine. While the official framework is often presented as a 22-step list, you do not need to memorize every level to find relief. You are not trying to create a museum piece.
Start with six small moves to facilitate an incremental shift:
- Sit down and let your body arrive.
Drop your shoulders. Unclench your jaw. Take a few slower breaths. If your mind is racing, drink water, open a window, or stand up for a minute first. Sometimes the body loosens the mind. - Name the feeling without editing it.
Write one sentence: “Right now I feel…” Choose the closest word you can. Angry. Flat. Nervous. Jealous. Hopeful but tired. Precision helps. - Ask what thought is feeding the feeling.
Try, “What am I saying to myself right now?” Write the uncensored version. This is where you usually find the line that keeps poking the bruise. - Find one rung up, not ten.
Ask, “What would feel one notch softer?” If your thought is “Nothing ever works,” do not jump to “My dream life is here.” If you want to move up the scale, try, “I do not know that yet,” or, “Something could improve.” - Use a gentle bridge if you need one.
A good one is, “Wouldn’t it be nice if…” This phrase lowers the stakes. “Wouldn’t it be nice if this eased up a little?” “Wouldn’t it be nice if I saw a better option today?” You are allowing possibility, not forcing belief. - End with one ordinary action.
Ask, “What is the next possible step that feels like a soft yes right now?” The answer is often incredibly plain. Send one message. Tidy the counter. Rest for 20 minutes (and yes, actually rest, don’t just stare at your phone feeling guilty). Go outside. Inspired action rarely arrives with trumpets. It usually looks like common sense with less strain.
If no action comes, that can be information too. Sometimes your system is still settling, and rest is the next right thing.
Journal prompts for moving one rung at a time
When you practice this method, you start to notice patterns. Your mind has favorite loops, and so does your body. Using the Abraham Hicks Emotional Guidance Scale as a map can keep you from getting lost in the weeds.
This quick table can help you find a path toward feeling better when you are not sure where to start:
| If you feel… | Try this softer thought | Journal prompt |
|---|---|---|
| Overwhelmed | “I only need to handle this moment.” | “What can wait until later today?” |
| Frustrated | “Something here could loosen.” | “What feels most tight right now?” |
| Doubtful | “I do not have to believe every thought I think.” | “What seems possible, even a little?” |
| Sad | “I can be with this feeling without making it my whole future.” | “What would feel kind right now?” |
| Low or heavy | “I am allowed to seek comfort.” | “How can I lean toward joy and appreciation?” |
The trick is to keep the next thought believable. If it makes your shoulders rise toward your ears, back up and go gentler.
You can also use these journal lines:
- “What emotion am I on right now?”
- “What thought keeps making this heavier?”
- “What thought feels a little more spacious?”
- “What would support me today, emotionally or physically?”
- “What is one thing I can do without drama?”
A morning check-in often works best because sleep tends to reset emotional momentum. Before your phone starts yelling at you, you may get a small window where your mind is quieter. That is gold. Use it before the day starts collecting opinions to shift your emotions. By setting an intention early, you make it much easier to reach for better feeling emotions as the day unfolds.
Abraham calls this high-frequency space the Vortex. But if you’re nowhere near it today, don’t sweat it. We’re just trying to get you out of the emotional ditch first.
A 10-minute daily practice you can use today
If you want structure, here is a short routine that uses the Emotional Guidance Scale to help you navigate your thoughts without needing to become a different person by breakfast.
- For two minutes, breathe and let your body settle. Put one hand on your chest if that helps.
- For three minutes, write exactly what you feel and what thought is attached to it. Refer to your emotional guidance scale chart to identify where you currently sit on the spectrum.
- For three minutes, reach for one better-feeling thought. Use “Wouldn’t it be nice if…” if your brain is being dramatic. This small shift helps you raise your vibration by choosing a perspective that offers slightly more relief.
- For two minutes, choose one next step that feels clear, kind, or relieving.
That is enough for one day. When you focus on consistently feeling good, you allow your natural momentum to build over time.
If the next step is practical, do it soon. Emotional clarity is easier to trust when you pair it with real life. If the nudge is “update the resume,” open the file. If it is “stop doom-scrolling and eat lunch,” that counts too.
There is one place to be extra gentle here. If journaling makes you feel more panicked, brings up trauma, or you are dealing with depression, self-harm thoughts, or intense anxiety, this practice belongs next to mental health care, not instead of it. Support is not a spiritual failure. It is support.
A journal can help you hear yourself better. It cannot do every job.
Frequently Asked Questions
Do I need to memorize the entire 22-step scale to use this method?
No, you do not need to memorize every level of the scale to find relief. The primary goal is simply to identify where you are and reach for one thought that feels slightly better, regardless of its official position on the framework.
What should I do if I can’t find a better-feeling thought?
If you feel stuck, try using the phrase, “Wouldn’t it be nice if…” to lower the stakes and create a sense of possibility. If that still feels forced, simply prioritize rest or perform a small, non-demanding task to reset your emotional momentum.
Can journaling replace professional mental health support?
Journaling is a tool for self-awareness and should never replace professional therapy, especially if you are dealing with trauma, depression, or intense anxiety. If this practice ever increases your feelings of panic or distress, please set the journal aside and reach out to a qualified mental health provider for support.
How long does it take to see results with this practice?
Results vary by person, but you will often feel a shift in clarity or physical tension within a single 10-minute session. The real power of this practice comes from consistency, as you gradually retrain your mind to move away from negative spirals and toward more grounded perspectives.
A Gentle Reminder for Messy Days
You do not need to climb the entire Emotional Guidance Scale in one sitting. You only need to reach for the next rung that feels honest and accessible, slowly moving toward the state of joy and appreciation that serves as the ultimate destination of this journey.
That is the steady gift of this practice. It brings you back to awareness, softens resistance, and makes space for a more grounded experience. On messy days, remember that simply shifting your perspective is more than enough as you focus on your next possible step.
✨✨ Interested in learning more about the teachings of Abraham? Hop on over to the Abraham Hicks website. ✨✨
About Vickie Barnes
I’ve spent more than 20 years exploring the intersection of mindset and energy. My journey began with Wayne Dyer, who opened the door to the teachings of Abraham Hicks, which I strive to integrate into my daily life. Alongside the Law of Attraction, I am a long-time practitioner of EFT, having started my training with Gary Craig’s original methods. Whether I’m tapping through blocks or (attempting) to find a quiet moment for meditation, my goal is to help you move beyond "magic" and toward a grounded, intentional life.