Mental health professionals and individuals seeking emotional wellness frequently search for practical frameworks to understand and improve their emotional experiences, making the Abraham-Hicks Emotional Guidance Scale a valuable tool for therapeutic applications.
The Abraham-Hicks Emotional Guidance Scale is a hierarchy of 22 emotions ranging from the highest vibrational states like joy and appreciation to the lowest states including fear, grief, and powerlessness. This framework, developed by Esther and Jerry Hicks, provides a systematic approach to understanding emotional progression and facilitating gradual emotional improvement.
The scale operates on the principle that emotions exist on a vibrational spectrum, with higher vibration emotions associated with greater well-being and lower vibration emotions linked to distress and dysfunction. The goal is not to jump immediately from low to high emotions but to progress gradually up the scale, moving only one or two steps at a time.
This tool recognizes that attempting dramatic emotional shifts often fails because the vibrational gap is too large. Instead, it encourages incremental emotional improvement through deliberately reaching for slightly better-feeling thoughts and emotions.
The complete emotional scale progresses from highest to lowest vibration: Joy/Appreciation/Empowerment/Freedom/Love, Passion, Enthusiasm/Eagerness/Happiness, Positive Expectation/Belief, Optimism, Hopefulness, Contentment, Boredom, Pessimism, Frustration/Irritation/Impatience, Overwhelm, Disappointment, Doubt, Worry, Blame, Discouragement, Anger, Revenge, Hatred/Rage, Jealousy, Insecurity/Guilt/Unworthiness, and Fear/Grief/Depression/Despair/Powerlessness.
The scale acknowledges that emotions around contentment represent a neutral turning point. Emotions above this level generally feel positive and supportive, while those below feel increasingly negative and draining. This midpoint provides a realistic target for individuals experiencing lower emotional states.
Understanding this hierarchy helps individuals recognize that certain emotional progressions are more natural and sustainable than others. For example, moving from depression to anger represents progress up the scale, even though anger doesn't feel positive.
Clinicians can use the emotional scale as an assessment tool to help clients identify their current emotional state and track progress over time. Rather than dismissing negative emotions, this framework validates them as part of the human experience while providing direction for improvement.
The scale offers a practical approach for emotional regulation by encouraging clients to reach for thoughts that feel only slightly better. This technique prevents the frustration that often occurs when individuals try to make dramatic emotional shifts that feel inauthentic or unrealistic.
Therapeutic applications include homework assignments where clients practice moving up one level on the scale, journaling exercises that explore emotional patterns, and mindfulness practices that increase awareness of current emotional states without judgment.
The scale provides concrete steps for emotional regulation. When experiencing lower emotions like depression or fear, clients can be guided to reach for slightly better-feeling emotions like anger or blame, which actually represent movement toward emotional health.
For individuals stuck in anger, the next step might involve reaching for frustration, then boredom, then hopefulness. This gradual progression feels more authentic and sustainable than attempting to jump directly to joy or appreciation.
Practical techniques include thought replacement exercises, where clients identify thoughts that generate current emotions and practice thoughts that align with slightly higher emotional states. This approach builds emotional momentum gradually and sustainably.
The Abraham-Hicks scale emphasizes emotional authenticity by meeting individuals where they are rather than demanding immediate positivity. It acknowledges that all emotions serve purposes and that attempting to suppress or bypass difficult emotions often backfires.
This approach supports emotional growth by providing realistic steps toward improved well-being. Rather than shaming individuals for experiencing difficult emotions, it offers hope and direction for gradual improvement through conscious emotional choice-making.
The framework recognizes that sustainable emotional change requires patience and self-compassion. By celebrating small emotional improvements rather than demanding dramatic transformation, individuals can build confidence in their ability to influence their emotional experience positively.
While the Abraham-Hicks scale can be useful as a therapeutic tool, it should complement rather than replace evidence-based mental health treatments. Individuals with severe depression, trauma, or other mental health conditions may need professional therapy and possibly medication alongside emotional regulation techniques.
Clinicians should be cautious about over-emphasizing positive thinking or suggesting that individuals can simply think their way out of serious mental health conditions. The scale works best as a gradual emotional regulation tool rather than a cure-all approach.
Cultural considerations are important when using this framework, as different cultures have varying perspectives on emotional expression and regulation. Therapists should adapt the scale's application to fit clients' cultural backgrounds and personal values.
The Abraham-Hicks Emotional Scale is a tool designed to help individuals identify their current emotional state and guide them toward higher-vibrational emotions. This template provides a structured layout of the emotional scale, from the lowest to the highest emotional states, as described by Esther and Jerry Hicks. Use this to assess your emotions and intentionally shift toward more positive states.
FAQs:
1) How can writing down or printing out the emotional guidance scale support your emotional growth?
Having a physical copy of the Emotional Guidance Scale within arm’s reach can be surprisingly effective. By jotting it down on paper or pinning it near your workspace, you gain a visual reminder of the incremental emotional shifts you’re aiming for.
This tangible reference serves a few purposes:
Real-time Tracking: You can quickly mark or note where you are on the scale during difficult moments.
Motivation: Seeing your progress—no matter how small—makes it easier to recognize and appreciate each upward step.
Accountability: A printed scale keeps your goals front and center, gently encouraging you to make conscious, positive shifts throughout the day.
Over time, this simple act of referencing your scale can turn emotional improvement into a natural part of your daily routine, much like checking your calendar or jotting down a to-do list.
2) Why can distracting yourself with enjoyable activities help you move up the emotional guidance scale?
Choosing to engage in enjoyable activities serves as an effective bridge toward higher emotional states. When individuals intentionally shift their focus—whether by taking a brisk walk, calling a friend, brewing a favorite tea, or simply losing themselves in a playful moment—they create opportunities for emotional relief and momentum.
Rather than forcing positivity or ignoring difficult feelings, these small pleasures offer a legitimate step up the emotional guidance scale. They provide moments of satisfaction or lightness that gently lift emotional vibration, making it easier to access more constructive thoughts and feelings.
This is not the same as avoidance. Redirecting attention to something genuinely pleasurable grants a brief respite from distress, which can replenish resilience and open space for new insights or creative solutions. Over time, these incremental shifts can transform how individuals approach challenges, helping them find more resourceful perspectives while maintaining emotional authenticity.
3) How can you use the appreciation game by yourself to overcome negative emotions?
One simple yet surprisingly effective strategy for shifting your emotional state is to play the appreciation game on your own. If you're stuck in a cycle of anxiety, worry, or frustration—especially when life feels overwhelming or outside your control—this tool offers a practical path toward a more hopeful mindset.
To begin, set aside a quiet moment and either speak aloud or quietly reflect on specific things you appreciate right now. These don't need to be grand; in fact, the smaller and more immediate, the better. For example, you might notice and acknowledge:
The comfort of your favorite chair
The natural light in your room
The kindness of a friend or family member
The reliability of your morning coffee
The cozy feeling of wearing warm socks
Even the simple fact that you have a moment to pause and breathe
By deliberately listing what’s going well—even for just a minute or two—you help your mind nudge upwards on the emotional scale, step by step. Practicing this regularly, whether once daily or several times during challenging moments, creates a gentle and accessible way to disrupt negative emotional spirals. Over time, it becomes easier to notice small positives and gradually cultivate more supportive, uplifting feelings.
4) What is the appreciation game and how does it help shift your emotional state?
The appreciation game is a simple yet effective technique for intentionally moving up the emotional scale by focusing attention on aspects of life—or people—that inspire genuine gratitude. This practice involves consciously noticing and expressing appreciation for specific things, no matter how small or mundane they may seem.
By deliberately shifting your focus to what is working, rather than what isn’t, you naturally align with emotions higher on the Abraham-Hicks scale, such as contentment, hopefulness, or even joy. This redirection helps interrupt patterns of worry, frustration, or negativity, creating space for more supportive and empowering emotional states.
How to Play the Appreciation Game
With Others: If tension arises in a relationship, partners, friends, or colleagues can take turns expressing what they appreciate about one another. For instance, one person might mention gratitude for their partner’s support, while the other shares appreciation for kindness or a shared sense of humor. This short exchange quickly transforms the emotional climate from defensive or disconnected to cooperative and caring.
On Your Own: Individuals can also practice the appreciation game solo, especially when stuck in cycles of stress or discouragement. Speaking or writing a list of things you genuinely appreciate—like a good meal, a safe home, or the presence of supportive friends—gently moves your attention away from distress and toward well-being.
Regular use of this technique has a powerful effect on emotional regulation. Rather than suppressing uncomfortable feelings, it invites gradual improvement through authentic, specific acknowledgment of what is good. In this way, the appreciation game becomes a practical tool for building emotional resilience and momentum up the scale.
5) How can being of service to others help improve your emotional state?
Directing your attention outward by helping others is a practical and effective way to shift your emotional state up the scale. When you're feeling stuck in difficult emotions, taking action—like reaching out to a friend, offering support to a family member, or simply checking in on someone else—creates an opportunity for movement.
This redirection not only interrupts self-focused rumination, which often amplifies negative feelings, but also taps into the natural "helper’s high" that can arise from acts of kindness. Research consistently shows that even small supportive gestures can foster a sense of connection and purpose, both of which help raise your emotional vibration.
You don’t have to embark on grand gestures—simple acts, such as listening to someone or offering encouragement, can make a real difference. By focusing on being of service, you naturally invite in higher-vibration emotions like appreciation, compassion, and gratitude. This practice helps shift you out of states like discouragement or frustration, and gradually moves you toward contentment and beyond.
6) How can playing the appreciation game with a friend or partner improve relationships?
The appreciation game offers a practical and accessible way to shift dynamics within relationships, supporting emotional movement up the Abraham-Hicks scale. When tension or disconnection arises between partners or friends, taking turns to express genuine appreciation for one another can have an immediate impact.
This exercise is simple: each person shares something specific they value about the other—anything from small everyday gestures to larger qualities or acts. Within a few exchanges, the emotional climate often shifts from irritation or frustration to a more positive, connected space. Even acknowledging small things like "I appreciate your sense of humor" or "Thank you for always remembering my coffee order can foster warmth.
By focusing on what is going well, both parties experience a rise in mood that is authentic and accessible—often moving from irritation to contentment or hopefulness. Over time, regularly practicing appreciation can strengthen trust, deepen emotional intimacy, and cultivate resilience against future conflicts. This method is especially useful because it doesn’t require resolving every problem immediately; instead, it gently returns the relationship to a baseline of goodwill, making higher-vibration emotions like joy or passion more attainable.
7) What is the Choose Again Method and how can it help shift your emotions?
The “Choose Again Method” is a practical, step-by-step approach designed to help individuals move incrementally up the emotional scale when they find themselves bogged down by challenging emotions. Rooted in mindfulness and self-compassion, this method involves three deliberate actions:
Recognize the Thought: Start by catching yourself when a negative or unhelpful thought arises. Awareness is the crucial first step.
Release Judgment: Instead of criticizing yourself for the emotion or thought, acknowledge it with kindness. Let go of the urge to self-blame or suppress what you’re feeling.
Consciously Choose a Slightly Better Thought: After bringing awareness to and releasing judgment about the original thought, gently direct yourself toward a thought that feels just a step lighter or more hopeful.
Practicing the Choose Again Method supports emotional regulation by making it easier to climb the emotional scale one manageable rung at a time. Over time, this creates a habit of shifting away from lower vibration emotions like overwhelm or anger toward more neutral or positive states such as contentment or hopefulness. The process can be integrated with journaling or mindfulness exercises for even greater effectiveness, supporting ongoing emotional growth and well-being.
How can I effectively integrate the Abraham-Hicks Emotional Guidance Scale into my clinical practice to help clients with emotional regulation?
The Abraham-Hicks Emotional Guidance Scale can be a powerful tool in a clinical setting to help clients develop greater emotional awareness and regulation. You can begin by introducing the 22-emotion scale as a non-diagnostic tool for identifying their current emotional state. During a session, you can ask a client to pinpoint their feeling on the scale, from "Joy/Appreciation" at the top to "Fear/Grief/Despair" at the bottom. The goal is not to force a jump to a positive emotion, but to gently guide them to reach for a slightly better-feeling thought, which in turn helps them move up the scale incrementally. For example, a client feeling "Discouragement" might be guided to find a thought that evokes a sense of "Blame," and then "Worry," gradually working their way up to more neutral or positive emotions. This process empowers clients by teaching them that they can proactively influence their emotional state. Consider implementing this scale as a visual aid in your practice to facilitate these conversations and help clients track their emotional progress over time.
What is the clinical rationale for using the Abraham-Hicks Emotional Guidance Scale, and how does it align with evidence-based therapeutic approaches?
While the Abraham-Hicks Emotional Guidance Scale originated outside of traditional clinical psychology, its principles can be aligned with established therapeutic concepts. The scale's core principle of incremental emotional shifts is consistent with the cognitive-behavioral therapy (CBT) technique of "cognitive reframing," where clients learn to challenge and modify negative thought patterns. The process of identifying and moving up the emotional scale can be seen as a form of emotional "laddering," similar to exposure therapy techniques where a client gradually confronts a feared stimulus. The scale's emphasis on self-awareness and the mind-body connection also resonates with mindfulness-based interventions. While not a standalone therapy, the Emotional Guidance Scale can be a valuable supplementary tool to help clients better understand the connection between their thoughts, feelings, and overall well-being. Explore how this tool can be integrated into your existing therapeutic framework to provide a more holistic approach to emotional wellness.
What are some practical steps for introducing the Abraham-Hicks Emotional Guidance Scale to clients who are struggling with significant emotional distress, such as grief or despair?
When introducing the Abraham-Hicks Emotional Guidance Scale to clients in deep emotional distress, it's crucial to approach it with sensitivity and care. Start by validating their current emotional state and emphasizing that the goal is not to dismiss their feelings, but to gently explore the possibility of finding a small measure of relief. You can present the scale as a "map" of emotions and ask them to identify where they are without judgment. For a client experiencing "Despair," the next step might be to find a thought that feels like "Powerlessness," which, while still negative, is a step up the scale. The key is to focus on the *process* of reaching for a better-feeling thought, no matter how small. You could say, "I know it's hard to imagine feeling joyful right now, but can we find a thought that feels just a little bit less painful?" This approach can help clients feel a sense of agency over their emotions and provides a structured, step-by-step path toward healing. Learn more about how to apply this technique in your practice to support clients on their journey to emotional recovery.
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