how to use the abraham-hicks emotional guidance scale

9 mins read
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Chapter 4 of my book Super Attractor is called “Have Fun Along the Way.” One thing I share in this chapter is the Abraham-Hicks Emotional Guidance Scale.

This is a really helpful tool for lifting ourselves out of lower vibrations, and in this article I’m going to break it down Super Attractor style!

what is the emotional guidance scale?

The emotional guidance scale is a list of commonly felt emotions. These range from joy, appreciation, freedom, love and empowerment (the highest) to fear, despair, desperation, grief, and powerlessness (the lowest).

When you want to feel better, you can identify where you are on the emotional scale and proactively reach for better-feeling thoughts that lead to better-feeling emotions.

Once you’re stable in a new emotion, you’ve moved up the scale. Then you continue the practice of reaching for a better-feeling thought and moving up the scale to a higher-vibration emotion.

the abraham-hicks emotional guidance scale

Here’s the emotional scale as described by Abraham-Hicks:

  1. Joy/Appreciation/Empowerment/Freedom/Love
  2. Passion
  3. Enthusiasm/Eagerness/Happiness
  4. Positive Expectation/Belief
  5. Optimism
  6. Hopefulness
  7. Contentment
  8. Boredom
  9. Pessimism
  10. Frustration/Irritation/Impatience
  11. Overwhelment (feeling overwhelmed)
  12. Disappointment
  13. Doubt
  14. Worry
  15. Blame
  16. Discouragement
  17. Anger
  18. Revenge
  19. Hatred/Rage
  20. Jealousy
  21. Insecurity/Guilt/Unworthiness
  22. Fear/Grief/Desperation/Despair/Powerlessness

The closer we are to joy, the more easily we attract what we want

When we’re in an energy of joy, we’re allowing ourselves to be Super Attractors. The closer we are to the emotion of joy, the more easily we attract what we want.

When you’re in a negative place, high-vibe thoughts won’t resonate. They’ll just feel false. So instead of trying to leap, we have to gently guide ourselves back to joy by taking one small step at a time.

But what about when we’re really far from joy… when we feel desperate, fearful or powerless?

In these situations it’s not wise to try to leap up the scale as fast as possible. (If you’ve ever tried to force yourself to feel happy when you’re far from it, then you know how hard it is. In fact, trying to go from a very low vibration to a very high vibration in record time can actually make us feel worse.)

Want to know the secret to manifesting? Manifesting isn’t about getting; it’s about allowing. As soon as you let go of control you become a magnet for what you desire.

In an episode of my Dear Gabby podcast, I help you stop controlling and start manifesting. You’ll no longer feel stuck, blocked or powerless. Instead, you’ll harness the creative forces within you and take powerful actions to become a Super Attractor.

the emotions we feel become the energy we emit

Our energy attracts its likeness. When we’re low on the emotional scale, we’re emitting negative energy, which attracts people, situations and experiences that match that vibration. This is why we say things like, “My day went from bad to worse.”


We’re always manifesting, even if we’re not consciously aware of it.


As we lift ourselves out of a low vibration and move up the emotional scale, our point of attraction shifts. When we lean toward joy in any situation, we literally change the vibrational frequency of what’s happening around us!

how to move up the emotional guidance scale

There are many ways to lean toward joy and move up to a higher-vibration emotion.

The next time you notice yourself at the bottom of the emotional scale, gently practice reaching for better-feeling thoughts and emotions. Know that you can move up the scale bit by bit, step by step.

be of service

Feeling good by being of service is something I learned when I was early in my 12-step recovery. I remember calling my sponsor and saying, “I’m upset about this,” or “I’ve got this problem.” She’d always say, “Get over yourself. Get over yourself and call someone else.” At the time, I had other people that I sponsored, so she’d say, “Call your sponsee and get out of your own way.”

You’ve got friends you can support, or a family member or other loved one. You can just check in. Pick up the phone and say, “What’s up? How can I help you?”

Within minutes you’ll be in a higher-vibration place because you’ll no longer be focusing on all the things that you think you need. Instead, you’ll redirect your focus onto how you can be of service to somebody else. The Universe greatly supports this energy.

play the appreciation game

Whatever you appreciate, you create more of. This is because when you’re in a state of appreciation, you’re in vibrational alignment with your true love nature.

That’s the perfect energy for allowing your desires to come into form.

Appreciation is also the antidote to worry. When you’re in a state of appreciation there’s no room for worry, because they cannot coexist.

Whenever I notice myself worrying about something out of my control, I immediately play the appreciation game and redirect my focus.

play with a friend

Playing the appreciation game is a great tool for shifting the vibe in a relationship. For example, anytime my husband and I are feeling stressed or arguing over some silly thing, we play the appreciation game.

We just take a couple of minutes to go down the list of what we appreciate about one another. I’ll say something like, “I appreciate the way you take care of me.” He’ll say, “I appreciate how good of a cook you are.”

These are very simple things. But within seconds we start to feel more connected and more loving. And within minutes the entire energy within our relationship changes.

Playing the appreciation game catapults us right out of that negative zone.

play by yourself

If you find yourself stuck in negativity, such as feeling anxious about a situation that’s out of your control, stressed out over work or just in a bad mood, then play the appreciation game by yourself.

Out loud (if you can) or to yourself, express appreciation for all that is good in your life. You might say things like:

  • I appreciate all the people who are supporting me.
  • I appreciate the love that’s in my life.
  • I appreciate the home I have.
  • I appreciate the shoes on my feet.
  • I appreciate the meal on the table in front of me.

Going down this list every day — or several times throughout the day — is the fastest way to get out of a negative pattern, a fear-based story, or a toxic situation with a partner or a friend.

distract yourself

One of the fastest ways to guide yourself back up the emotional scale is to do something that makes you feel good. If I’ve had a bad day I’ll pick out some music, grab my headphones and walk around the block.

one of the fastest ways to guide yourself back up the emotional scale is to do something that makes you feel good

Fun can come from the simplest acts. Exercise, call a friend, have a cup of tea or play with your child. If an activity brings you a sense of satisfaction, contentment, excitement or happiness, then it’s fun. As soon as you lean into a joyful experience, you move yourself up the emotional scale.

You can and will move up the scale by focusing on something other than what’s upsetting you. This doesn’t mean you’re ignoring difficult emotions or checking out of tough situations. In fact, it’s quite the opposite. By moving up the emotional scale, you can more easily attract the support, solutions, creative ideas and realizations you need to solve problems.

celebrate every small step up the scale

Let’s say you’re mindlessly scrolling through Instagram when you suddenly realize you feel envious and dissatisfied. All the vacation photos and selfies in designer clothes have you feeling both jealous and ashamed of your jealousy.

Finally, you put down your phone because you’re too pissed off to keep looking. Don’t be afraid of this anger! In fact, celebrate the shift. Anger is a higher-vibration emotion than jealousy. Going from jealousy to anger is a clear sign that you’re moving up the emotional scale. Now your work is to keep climbing.

Sometimes you can let your emotions ride out and naturally find your way back up the scale. Other times you’ll want to be more proactive in choosing new thoughts and new energy.

I can decide today to recalibrate my energy and commit to love and joy.

If you feel stuck in a lower-level vibration or sense yourself going down the scale, the solution is to practice the Choose Again Method. There are 3 steps: Notice the thought, forgive the thought and choose again. For more in-depth guidance, I break it down in chapter 4 of Super Attractor.

I also suggest writing down/printing out the Emotional Guidance Scale so you can reference it and celebrate your shifts in the moment.

ride the wave of positivity

As you start using the Emotional Guidance Scale to feel better and better, you’ll find great relief knowing that you don’t have to force yourself back to joy in order to reclaim your positive momentum. You just have to be honest about how you’re feeling and choose the next best thought.

Your willingness to feel better will be your guide out of despair and into joy. Feeling your feelings is essential to moving up the scale. Often when we’re stuck in an emotion, the reason we can’t get out of it is that we’re unwilling to acknowledge what’s really going on.

The second you honor your true feelings, you experience relief and can move into a new vibrational stance.

Even the slightest shift in your energy is enough to redirect your energetic flow towards joy. When you feel that shift, let it take over! Take it even further and feel it as much as possible.

You can’t take this practice too far. Surf the wave of positivity and don’t stop. Feeling good is the goal, so when you get there, go grab even more of it!

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