Emotional Iceberg Worksheet

SECTION B.

  1. Identify your emotional triggers.

  1. What intense emotions have you encountered recently?

For example, anger

  1. What could people see of your thoughts, feelings, and actions?

For example, people could see I was angry because I was yelling.

  1. Write down what part of your emotions were not visible to others.

For example, I am stressed.

  1. Identify ways your negative emotions have affected those around you.

  1. What unhealthy behaviors have you engaged in during overwhelming emotions?

Emotional Iceberg Worksheet

SECTION C.

  1. What grounding techniques can you practice to help you focus on your emotions?

  1. What support can you get from family and friends to be in a better position to express your innermost feelings and thoughts?

  1. What techniques can you develop to help you understand the visible and underneath parts of your emotions?

  1. What activities can you engage in to help you avoid mood-altering substances (like alcohol) that can potentially alter your emotions?

  1. How do you deal with daily stressors to avoid emotional outbursts and burnout?

  1. What habits can you change to improve your overall mental health?

REFERENCE:

Healthy Place. (© 2023). Understanding the Icebery Theory of Behavior. Available at: https://www.healthyplace.com/blogs/copingwithdepression/2021/7/understanding-the-iceberg-theory-of-behavior.  [Accessed February 25, 2023]

Heem Publication. (© 2023). How to Explore the Emotion Iceberg. Available at: https://heem.substack.com/p/how-to-explore-the-emotion-iceberg. [Accessed February 25, 2023]

Zen Care. (© 2023). Using the “Anger Iceberg” to Identify Your Underlying Emotions. Available at: https://blog.zencare.co/anger-iceberg/. [Accessed February 25, 2023]

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.

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