Revised Emotion Regulation Homework Sheet 1

Revised Emotion Regulation Homework Sheet 1 : Observing and Describing Emotions Emotion Names: ______________ _________________

Intensity (0-100): ___

Prompting Event for the emotion (who, what, where, when started the emotion?): ________________________________________________________________________ Interpretations (beliefs, assumptions) of the situation: ________________________________________________________________________ Challenges to Interpretations (What evidence is there that the above interpretations are incorrect? e.g. If the interpretation is ‘I am stupid’ find counterexamples such as ‘I have always done well in school.’): ________________________________________________________________________ Body Changes and Sensing (What am I feeling physically? e.g. tense, shaky, thirsty…): ________________________________________________________________________ Body Language (facial expressions, posture, gestures): ________________________________________________________________________ Changing Physical Reactions (What are some ways I can change my physical responses in the future? e.g. If you notice you crouch when you cry, you can try standing up the next time you are crying.): ________________________________________________________________________ Action Urges (What do I feel like doing? What do I want to say?): ________________________________________________________________________ What I Said or Did in the situation (Be specific): ________________________________________________________________________ What after effect does the emotion have on me (state of mind, other emotions, behaviour, thoughts, memory, body…)? ________________________________________________________________________ Function of Emotion (All emotions have a purpose. For instance, you may get anxious walking down a dark street and the function of this anxiety might be to protect from an attack.): ________________________________________________________________________ Opposite to Emotions Actions (What are some other, positive, ways I can respond to this, or a similar, situation in the future? e.g. if you have the urge to hurt yourself, you can instead do 20 sit-ups…Try to be specific to the emotion (this may take some time to figure out). For instance, going for a walk might be helpful when you are angry, but a different activity (doing a household chore) might work better if you are feeling incompetent.):

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