This is part of emotion regulation in DBT I like doing these worksheets because it helps me grasp my overwhelming emotions I fill this out everyday with whatever emotion is bothering me the most. Hopefully it will help you to understand and describe your emotions. If you want more information on this just let me know at the bottom I posted a little more info on emotion regulation in case you want to know more.

So just fill this out as many times as you want with as many emotions as you want just do a seperate one for each emotion. I also have sheets on names of emotions if you would like sometimes I have trouble naming the emotion! I can message you one I filled out if you want to see an example before you do one just shoot me a message!

Observing and Describing Emotions

EMOTION NAME :

INTENSITY (0-100) :

PROMPTING EVENT for my emotion (who, what, when, where) What set off the emotion? :

VULNERABILITY FACTORS what happened before that made me vulnerable to the prompting event? :

INTERPRETATIONS (beliefs, assumptions, appraisals) of the situation :

FACE and BODY CHANGES and EXPERIENCES what was I feeling in my face and body? :

ACTION URGES what did I feel like doing? what did I want to say? :

FACE and BODY LANGUAGE what was my facial expression? Posture? Gestures? :

What I SAID in the situation (be specific):

What I DID in the situation (be specific):

What AFTEREFFECTS did the emotion have on me (my state of mind, other emotions, behavior, thoughts, memory, body ect.)?:

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These are the GOALS of EMOTION REGULATION

UNDERSTAND AND NAME YOUR OWN EMOTIONS
Identify ( observe and describe) your emotions
Know what emotions do for you

DECREASE THE FREQUENCY OF UNWANTED EMOTIONS
Stop unwanted emotions from starting in the first place
Change unwanted emotions once they start

DECREASE EMOTIONAL VULNERABILITY
Decrease vulnerability to emotion mind
Increase resilience, your ability to cope with difficult things and positive emotions

DECREASE EMOTIONAL SUFFERING
Reduce suffering when painful emotions overcome you
Manage extreme emotions so that you don't make things worse