Managing Emotions Worksheet

  1. Identify the Emotion:
  • What emotion are you feeling right now?

  • Describe this emotion in your own words.

  1. Context of the Emotion:
  • What event or situation led to this emotion?

  • Who was involved, and where did it happen?

  1. Physical Sensations:

  • What physical sensations did you notice in your body when you felt this emotion?

  • Where in your body did you feel these sensations?

  1. Thoughts Associated with the Emotion:
  • What thoughts were going through your mind when you felt this emotion?

  • Are these thoughts facts or assumptions?

  1. Reaction to the Emotion:

  • How did you react when you felt this emotion?


  • Was this reaction helpful or unhelpful?



  1. Alternative Responses:

  • How could you have responded differently to this emotion?

  • What might be a more helpful way to deal with this emotion in the future?

  1. Coping Strategies:

  • What can you do to calm yourself when you feel this emotion?

  • List some activities or techniques that help you manage this emotion.

  1. Reflection:
  • What have you learned about yourself and this emotion from this exercise?

  • How can you apply this learning in future situations?

References

Beck, A. T. (1979). Cognitive Therapy and the Emotional Disorders. Penguin.

Goleman, D. (1995). Emotional Intelligence. Bantam Books.

Kabat-Zinn, J. (1994). Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life. Hyperion.

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counselor.

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