This handout, created by Oren Jay Sofer, offers two simple but powerful tools to help us better understand ourselves and others.

The first is a list of universal human needs—things we all need to thrive, like safety, connection, freedom, rest, and purpose. These needs are shared across cultures and life experiences, and the list helps us tune in to what really matters beneath our feelings and behavior.

The second part is a list of feelings we might experience when our needs are met or unmet. Emotions are signals about the state of our needs, and this list gives us the vocabulary to name our inner experiences—from peaceful, joyful, and curious to overwhelmed, frustrated, or sad.

Together, these lists are practical resources for building emotional intelligence, navigating conflict, and deepening relationships.