How to Use the Abraham-Hicks Emotional Guidance Scale

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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 post I’m going to break it down Spirit Junkie style!

What is the Emotional Guidance Scale?

The emotional scale is a list of commonly felt emotions ranging 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

Feeling good will bring me far more than whatever I thought I needed | Super Attractor card deckWhen 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.

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 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.)

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.

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.”

Remember… 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.

A few ways you can do this…

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 be like, “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.

Celebrate every small shift

I can decide today to recalibrate my energy and commit to love and joy | Super Attractor card deckLet’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.

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. I break it down in this blog post, and you can check out chapter 4 of Super Attractor for more in-depth guidance.

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

Distraction is powerful

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, do a crossword puzzle 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 often 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 and move through your feelings.

Feel good and manifest your desires with Super Attractor

Super Attractor by Gabrielle BernsteinIn my book Super Attractor, I share my methods for manifesting a life beyond your wildest dreams!

Accepting that it’s GOOD to feel good will change everything. Because when you feel good, you give off a presence of joy that elevates everyone around you.

This book is a journey of remembering where your true power lies. You’ll learn how to co-create the life you want. You’ll accept that life can flow, that attracting is fun, and that you don’t have to work so hard to get what you want.

Order Super Attractor and claim your free gift — my 2-hour Manifesting Jumpstart Workshop!

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.

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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  1. Hi Gabby!”

    I’m so glad I bookmarked this blogpost in my notes!

    I am so thankful right now for your reminderabout the emotional guidance scale. It resonated with me so much especially when you explained how to get back up the emotional scale. I needed to hear that.
    Currently feeling hopeful on the emotional scale! So good as I was in fear and despair just days ago.
    & Thank you Universe!

    1. Wonderful. So glad this post is serving you, Monica. Here is another one that you might want to check out: /the-appreciation-game/. xoxo

      1. I will check it out. Also I just purchased your book “Super Attractor” through audible.

        From the moment you speak, every low emotion you described, I resonated with it too. Im enjoying it and I’m barely at the beginning of chapter 1! So thank you. I am apprecitive of your writing and for your bravery of being transparent, raw and vulnerable. It’s truly giving me life right now during this quarantine time. <3

  2. Hey : ) I find your blog to be really helpful! I really had a question I wanted an answer! Where would desire come in the emotional scale?

  3. I just shared this on my facebook page after listening to you live with Glennon this morning. Thank you Gabby, you have laid such a foundation of resources for all of us in a way to prepare for times like these. Your content is so relevant and your lifes mission is being so put to use. I love you and thank you Gabby.

    1. Amazing, Alycia. I’m so glad that the conversations, blog posts, and other content have been serving you. Sending you big love! xoxo

  4. This is my happy place. I need this today! Now I understand that it’s really good to feel good! This post is so helpful and a great way to start my day. Thank You so much.

  5. I love how you say to “honor your true feelings”. So much of the time in the past I just shove my negative feelings down and put on a fake smile or have a false since of joy and move on in my day instead of identifying why am I feeling this way , and slowly move back up to a place of joy.
    Thank you XoXo

    1. So grateful that these practices are serving you, Jacquie! It’s much easier to move up with emotional guidance scale when our old negative feelings aren’t weighing us down! xoxo

  6. Hi Gabby this is great. The part I struggle with and would like more guidance is how to recognise what emotion I’m feeling. In super attractor you told a story about a boy and his disappointment not to be picked on the soccer team and how you witnessed/help him climb the scale – can we have more examples like this please, this was v useful. Another request I have is examples of thoughts to get us out of the low mind set often I struggle to conjure up new positive thoughts. Thank you. Xxx

  7. What are one or two ways to honor you’re feelings? .. I think I skip that and try to move to a more positive state. And the shift doesn’t last long and I’m back in same place.

    1. thank you! You are a treasure, such a generous spirit!
      I took your advice and it worked!
      Cant wait to see you again at Kripalu so happy its a stop on you’re tour

        1. Love this book! I was in a slump I couldn’t easily get out of for a few months. I knew without any doubt that guidance was there, but I stopped believing it was there for me. It’s a scary place to be when you can’t find faith and the thing you usually turn to in those times feels like it’s not on your team. This book has lifted my spirits so much and I’m only up to chapter 4. It’s exactly what my heart needed to hear. I feel a sence of alignment that has been missing. On top of that, I felt a bit anxious this evening so Googled the emotion scale and a link to your anxiety workshop popped up on my screen 🙂 It feels good to have a new perspective on trying times, thank you xx

          1. Deb, I’m so glad Super Attractor reached you at the right and perfect time. Wonderful that you’ve experienced this shift in perception and feel a sense of completeness. You’re doing great work. Sending you much love! xo

      1. I’m in a powerless vibe with my sister’s addiction. She won’t get help and I feel I need to save her. I can’t. I read two of your books. Both raised my vibe. But now I’m back down on the scale. I’ll keep practicing. Tomorrow can be a better day.

  8. Thank you for this. Had a real Monday today and the being of service part really resonated with me to get out of my own way!

  9. I just re-read this chapter last night! I’ve been struggling lately with despair and anxiety and last night I went up the scale and started to feel so much better. I rode the wave of joy this morning too, and I could feel the people around me feel more joyful in response to my attitude. Thank you so much Gabby!

  10. Gabby,

    Thank you very much for all your wonderful support, guidance and love!
    I am so grateful to have you as a part of my new journey. This is through your books, journals, cards, the 21 day manifestation and your lovely thoughtful e-mails! Thank you for being you!

  11. This is exactly what I needed today, thank you.

    I’m currently on vacation in a sunny place visiting my best friend in the world. Often, when I feel I “should” be having the best time is when I end up having the hardest time. I meet any small feeling of anxiety or frustration with resistance, which only serves to strengthen those feelings. I went to bed anxious last night (“I’m hanging out with my best friend. I’m feeling anxious. What’s WRONG with me?! Should we not be friends anymore?”). I woke up anxious this morning (“I don’t really have anything to do today. I’m on vacation, it’s sunny outside, but I’m laying in bed wasting my time and being anxious. What’s WRONG with me?!”). I kept resisting and resisting, and then trying to surrender and surrender and when I wasn’t immediately happier, I felt despair.

    I’m going to work on moving incrementally up the scale today. Better yet, I’m just going to work on accepting my feelings and forgiving myself today. The feeling of relief I sense when I accept what I’m feeling and let it wash over me — however brief it may be — is a small miracle.

    1. Great insight, Margaret! Now that you’ve witnessed your fearful thoughts and patterns, you can choose differently and experience an energetic shift. You hit the nail on the head when you mentioned acceptance. Acceptance and gratitude are two effective practices! So glad this resonates with you. xoxo

  12. This was a great reminder and very detailed and thorough which makes it so much easier to not only comprehend but to apply and implement into one’s day-to-day life.
    Thank you!

  13. This couldn’t have been delivered at a better timing – it was exactly what I needed to hear – thanks Gabby! I really appreciate all the you’re trying to do ❤️

  14. Thank you so much I’ve been struggling with this on and off for the last few days and putting this into perspective for me and having a plan how to move myself up the ladder means so much thank you for all your doing for the world.

  15. Just another in a long list of universal synchronicities. It’s been a rough Monday morning and I’ve said that I need to take a moment so I can break out of the funk and have a better day. I open my email and BAM! Subject line: Having a bad day? Try this. Instant mood shift! I set my intention and the universe delivered. Thank you Universe (and of course Gabby!)

  16. This was timely and awesome, as are you! Was feeling a bit off and this put me back on track! Thanks, Gabby!

  17. Love this! Thank you so much for sharing this (here and in your book), its truly helped me through some pretty low times

      1. I’m loving your book but as its a gradual read for me at the moment, this blog post was a great reminder of the emotional scale. Thank you for your beautiful work Gabby, I love and appreciate you x

  18. Came at exactly the right time! Thank you so much. Feeling better, moving up the scale as I’m typing. Sending you my love.

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