Mindfulness of Emotion Worksheet
Emotions are a series of responses to an internal or external event. This worksheet will help you improve your awareness of these responses in order to give you better control of them (you can’t change something until you are aware of it). Over time, this awareness will not only help reduce the intensity of your emotions, it will actually help you to be more comfortable with them when they happen in the future. Observing and describing our emotions helps see them for what they are and allows us to feel them without getting caught up in them.
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PHYSICAL RESPONSE: How is your body reacting to the emotion?
Pain in chest
Teary/Eyes well up
Changes in vision
PERCEPTION: What thoughts are you having that are related to this emotion?
This is your opportunity to journal about your feelings. Put your emotion into words. How do you currently perceive this situation? What are your beliefs, your opinions, etc.? Remind yourself that these are “just thoughts” and not facts.
URGES: What do you want to do?
What do you feel like doing to relieve the pain or in reaction to this emotion? EX: Punch something (or someone). Remind yourself that these are “just urges” and you do not have to act on them.
ACTIONS: What have you actually done so far?
EX: Perhaps you’ve been ruminating or maybe you had a glass of wine
SECONDARY EMOTION: Are you having an additional emotion related to the first emotion? EX: Are you feeling ashamed because you are angry?
Should be Empty: