Emotion Log

The self-regulation that I needed to learn was a kind of down-regulation, a slowing down. Down-regulation helped me counter the effects of anxiety, anger, and stress. 

Because self-awareness is the precursor to self regulation, we must start here. You cannot manage what you are not aware of. 

The exercise below allows you to practice becoming self aware in real time. The key here is to acknowledge how you are feeling fully and completely. If you are feeling angry, allow for the feeling, accept it, and yourself.

The naming of the challenging emotion and the accepting of it reduces the power of it. To further regulate, combine this exercise with breathing exercises (and other self regulation exercises) I mention in Chapter 5 of my book.

  • Print up the sheet below. Log your emotion 3 times a day. 
  • Do this exercise for 2 – 4 weeks, or until you gain an awareness of yourself. Maybe 6 months!
  • Use the wheel below to help you identify your emotions.

emotion log

Download the PDF here: Emotion Log