Affect Regulation Worksheet

Recognizing Emotions

• Describe a recent situation where you felt a strong emotion. What triggered it?

• How did you physically feel during that emotion? (e.g., heart rate, breathing)
  
  

  ---

• What thoughts were going through your mind at that moment?

Understanding Emotional Patterns

• Do you notice any patterns in your emotions? Are there specific times or situations that trigger strong emotions?

• How do these emotions affect your behavior and relationships?

Coping Techniques

• What do you usually do to cope with intense emotions? Is it helpful or harmful?

• Try a new coping technique from the list below and describe your experience:

• Deep breathing
• Meditation or mindfulness
• Physical exercise
• Talking to someone you trust

Reflecting on Progress

• Have you noticed any changes in managing your emotions since using this worksheet?

• What techniques have been most effective for you?

• What areas still need improvement?

References

1. Gross, J. J. (1998). "The Emerging Field of Emotion Regulation: An Integrative Review."
2. Beck, A. T. (1979). Cognitive Therapy and the Emotional Disorders.
3. Bowlby, J. (1969). Attachment and Loss.

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 counsellor.