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This image explores the seven emotions in more detail. Do the emotions on this wheel describe how you’re feeling? Can you use them to put into words what you’re experiencing?
- Step One: Describe The Situation
- Step Two: What Caused The Situation
- Step Three: Primary and Secondary Emotions
- Step Four: Identify Your Urges
- Step Five: What Did You do?
- Step Six: Outcomes
Think of a situation from the past where you felt overwhelmed with a lot of emotions. It can be about any aspect of your life. Describe the situation - what happened, where it happened, who was involved.
Write down your thoughts on what you think caused the situation. The way you explain the situation to yourself will shape your emotions about the situation. Try to remember the situation you picked and be honest about what your thinking process was like during the event. What do you think caused the main aspects of the situation?
Now that you described the situation and what you think caused it, it's time to describe how you felt as a result. Try to remember what your emotions were. What did you first feel? Were there other emotions that you felt as a response to the first one? For example, maybe first you felt disappointed at somebody, and very shortly afterward you felt a...
What did you want to do as a result of your emotions? What was your first urge? What action did you want to take? This is not necessarily what you eventually did, it can be just a thought that you briefly had. This is a very important step as you become more used to this technique. Next time you find yourself in a situation where you experience ove...
In this step, think about what you actually did. What action did you take as a result of your emotions? Take your time and try to remember. Did you have an argument with somebody because you felt really hurt and angry? Try to remember what you said to the other person if there are other people involved in the situation.
How did this situation, your emotions and your resulting actions affect you later? Was the outcome of this situation good for you or not really? This step focuses on the consequences that you may experience in the longer term. Being observant and honest with ourselves about whether the outcome of our emotionally-induced actions is good or bad for u...
Learning to observe, describe, and name your emotion can help you regulate your emotions.
Free therapy worksheets related to emotions. These resources are designed to improve insight, foster healthy emotion management, and improve emotional fluency.
Jun 12, 2022 · The Experiencing Emotions worksheet helps you reflect on the nature of an emotion, build an understanding of it, and be ready to share your feelings. Think of the last time you experienced anger, sadness, upset, and fear. Use your answers to describe the emotion to a real or an imagined person. How would you begin? What would you say next?
Jun 4, 2024 · 2 Emotion Wheel Worksheets. To tap deeper into the mind and get to the root cause of these internal emotions, here are several worksheets to assist through the process: Clear and brief: emotions. Provides a snapshot view of emotions, and the way they are trigged in the mind.
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Individuals with alexithymia experience emotions, but have a hard time expressing and naming them. Instead, when asked about emotions, they’ll describe physical symptoms, or talk about behavior. The Emotions Reference Sheet handout is designed to help clients recognize and talk about their feelings.
