Emotion Surfing Worksheet

Name the specific emotion you are currently experiencing

On a scale of 1 to 10, rate the intensity of the emotion, where 1 is low and 10 is high.

Describe any physical sensations associated with this emotion (e.g., tension, warmth, restlessness).

List the thoughts and beliefs associated with this emotion. Are they helpful or unhelpful?

Reflect on any specific events or situations that triggered this emotion.

Practice accepting the emotion without judgment. Acknowledge that it's okay to feel this way.

Engage in a brief mindfulness exercise. Focus on your breath or surroundings to stay present.

Explore alternative perspectives on the situation contributing to this emotion. Are there different ways to interpret it?

List healthy coping strategies to navigate and manage this emotion constructively.

Determine one small action you can take to address the situation or emotion positively.

References

1. Surfing the Deeper Levels of Consciousness, Emotions, and Mental Health

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.