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Feelings Diary Worksheet

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Feelings Diary Worksheet

Over seven days, notice your emotions without judging them. You can write as much or as little as feels comfortable, and you may skip any prompt. Choose more than one feeling if needed. Keep your diary private and share it only with someone you trust. If you feel unsafe or need support, talk with a trusted adult or a health professional.

Seven-day feelings diary

Complete one entry each day. Add the date, choose any feelings that fit, and note what was happening and what support or action might help.

1.Date (DD/MM/YYYY): ______________. Which feelings came up today? Choose any: content, low, worried, frustrated, peaceful, tired, excited, or another feeling. What was happening around that time? What might support you now or next time?

2.Date (DD/MM/YYYY): ______________. Which feelings came up today? Choose any: content, low, worried, frustrated, peaceful, tired, excited, or another feeling. What was happening around that time? What might support you now or next time?

3.Date (DD/MM/YYYY): ______________. Which feelings came up today? Choose any: content, low, worried, frustrated, peaceful, tired, excited, or another feeling. What was happening around that time? What might support you now or next time?

4.Date (DD/MM/YYYY): ______________. Which feelings came up today? Choose any: content, low, worried, frustrated, peaceful, tired, excited, or another feeling. What was happening around that time? What might support you now or next time?

5.Date (DD/MM/YYYY): ______________. Which feelings came up today? Choose any: content, low, worried, frustrated, peaceful, tired, excited, or another feeling. What was happening around that time? What might support you now or next time?

6.Date (DD/MM/YYYY): ______________. Which feelings came up today? Choose any: content, low, worried, frustrated, peaceful, tired, excited, or another feeling. What was happening around that time? What might support you now or next time?

7.Date (DD/MM/YYYY): ______________. Which feelings came up today? Choose any: content, low, worried, frustrated, peaceful, tired, excited, or another feeling. What was happening around that time? What might support you now or next time?

Look back and learn

Use your notes to reflect. There is no single correct pattern or answer.

8.Looking over the week, did you notice any situations, times, or needs that seemed connected with particular feelings? Describe one possible pattern, or write that you did not notice one.

9.Which strategies did you try this week? Tick any that apply: talking with someone you trust; slow breathing or grounding; moving your body; taking a restorative break; writing or drawing; another strategy; none yet.

Talking with someone I trust
Slow breathing or grounding
Moving my body
Taking a restorative break
Writing or drawing
Another strategy
None yet

10.Choose one strategy you tried, or one you might try. What makes it seem useful or suitable for you?

11.Charlotte feels tense before a presentation. Which response is a practical first step she could choose for herself?

Pause and try a few slow breaths, then decide what she needs
Pretend she has no feelings and refuse all support
Blame herself for feeling nervous
Use alcohol to try to feel calmer

12.Wiremu has felt overwhelmed for several weeks, and it is affecting his sleep and schoolwork. Which next step is most supportive?

Keep it secret and wait indefinitely
Talk with a trusted adult or health professional about getting support
Tell himself that needing help is a failure
Stop doing anything he enjoys

Plan one small step

Make a flexible plan for the coming week. You can change it if your needs change.

13.Select up to three options you might use next week: contact a friend or whānau member; practise a short grounding exercise; take a walk or do another activity; write down a feeling; make time for a creative activity; ask a trusted adult or health professional for support; another option.