Emotion Tracking and Reflection

Name:

Date:

🎯 Part 1: Choosing Your Focus Emotion

1. Which emotion would you like to track and understand better? (Choose one)

Anger

Anxiety/Worry

Sadness

Excitement

Frustration

Other: _________________

2. Why did you choose this emotion to focus on?

3. Choose ONE self-care strategy you will practise when you notice this emotion:

Deep breathing exercises

Going for a walk

Listening to music

Talking to someone I trust

Writing in a journal

Other: _________________

📝 Part 2: Daily Emotion Tracking (Track for 3-5 days)

4. Day 1 - Date: ___/___/______

When did you notice this emotion? ________________________________

What triggered it? ________________________________________________

Body cues you noticed: __________________________________________

Did you try your self-care strategy? ☐ Yes ☐ No

How did it help? ________________________________________________

5. Day 2 - Date: ___/___/______

When did you notice this emotion? ________________________________

What triggered it? ________________________________________________

Body cues you noticed: __________________________________________

Did you try your self-care strategy? ☐ Yes ☐ No

How did it help? ________________________________________________

6. Day 3 - Date: ___/___/______

When did you notice this emotion? ________________________________

What triggered it? ________________________________________________

Body cues you noticed: __________________________________________

Did you try your self-care strategy? ☐ Yes ☐ No

How did it help? ________________________________________________

🤔 Part 3: Reflection and Planning

7. What patterns did you notice about your triggers for this emotion?

8. Which body cues were most common when you felt this emotion?

9. How effective was your chosen self-care strategy? Rate it from 1-5 and explain.

Rating: 1 ☐ 2 ☐ 3 ☐ 4 ☐ 5 ☐ (1 = not helpful, 5 = very helpful)

10. What will you do differently next time you experience this emotion?

Emotion Tracking and Reflection

Emotion Tracking and Reflection

🎯 Part 1: Choosing Your Focus Emotion

📝 Part 2: Daily Emotion Tracking (Track for 3-5 days)

🤔 Part 3: Reflection and Planning

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