Work with your feelings

Emotion regulation worksheet

When a feeling hits hard, it helps to slow down and get to know it. Name it, notice where it lives in your body, and see what you did with it. Do this in the moment or afterward — each one you log builds a clearer picture over time.

Name it to tame it

Just putting a precise word to a feeling turns its volume down a notch — your thinking brain comes back online. You don’t have to fix anything here. Naming it clearly is already doing the work.

Name the emotion

Pick the closest word. You can add a second one if more than one feeling is here.

Mad

Sad

Scared

Happy

Shame / guilt

Love / calm

Pick at least one emotion to save this entry.

How strong is it?

A gut sense is fine — there’s no right number.

Barely thereAs big as it gets

What set it off?

What was happening right before? Just the facts of the moment.

Where do you feel it in your body?

Emotions live in the body first. Tap any that fit, or write your own.

What did it make you want to do?

The urge, whether or not you acted on it. No judgment — urges are just information.

What did you actually do?

Whatever it was — this is just an honest record, not a report card.

What helped, even a little?

Anything that took the edge off — you’re building a list of what works for you.

Name an emotion to save.

Your past check-ins

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Look back every so often. The same trigger showing up again and again is worth talking through with a therapist — and your “what helped” notes become a coping list that’s truly yours.

Pairs well with

Grounding exercisesWhen a feeling is big, come back to steady first.Wise mindFind the steady middle between hot emotion and cool logic.

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