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Feelings Diary Worksheet
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Feelings Diary Worksheet
🗓️ Part 1: Weekly Feelings Diary
1. Day 1 — Date (DD/MM/YYYY): _________
How did you feel today? (circle one)
Happy
Sad
Anxious
Angry
Calm
Tired
Other: _________
What triggered this feeling?
What helped, or what could help next time?
2. Day 2 — Date (DD/MM/YYYY): _________
How did you feel today? (circle one)
Happy
Sad
Anxious
Angry
Calm
Tired
Other: _________
What triggered this feeling?
What helped, or what could help next time?
3. Day 3 — Date (DD/MM/YYYY): _________
How did you feel today? (circle one)
Happy
Sad
Anxious
Angry
Calm
Tired
Other: _________
What triggered this feeling?
What helped, or what could help next time?
4. Day 4 — Date (DD/MM/YYYY): _________
How did you feel today? (circle one)
Happy
Sad
Anxious
Angry
Calm
Tired
Other: _________
What triggered this feeling?
What helped, or what could help next time?
5. Day 5 — Date (DD/MM/YYYY): _________
How did you feel today? (circle one)
Happy
Sad
Anxious
Angry
Calm
Tired
Other: _________
What triggered this feeling?
What helped, or what could help next time?
6. Day 6 — Date (DD/MM/YYYY): _________
How did you feel today? (circle one)
Happy
Sad
Anxious
Angry
Calm
Tired
Other: _________
What triggered this feeling?
What helped, or what could help next time?
7. Day 7 — Date (DD/MM/YYYY): _________
How did you feel today? (circle one)
Happy
Sad
Anxious
Angry
Calm
Tired
Other: _________
What triggered this feeling?
What helped, or what could help next time?
🧠 Part 2: Reflection
8. Looking across the week, do you notice any patterns in when or why you felt a certain way?
9. Which coping strategies helped the most this week? (circle any you used)
Talking to someone I trust
Deep breathing or grounding
Going for a walk / being active
Taking a break / doing something I enjoy
Writing or drawing
Other: _________
10. What is one new strategy you'd like to try next time you notice this feeling?
✅ Part 3: Action Plan
11. Choose up to three coping strategies to try next week (tick any):
Phone a friend or whānau member
5 minutes of deep breathing
Short walk outside
Write down what I'm feeling
Do something creative (draw, music)
Speak with a teacher or counselling centre
12. My goal for next week (what I will try and when):
Target date to review this plan (DD/MM/YYYY):
About This Worksheet
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