Steps:

A. Think of a recent situation where you had an emotional reaction. For example, say you are frustrated, annoyed, or even very excited.

B. In the chart below, in the column marked "situation," describe what happened. At this stage, give a an objective account of what happened as if you were describing a video to someone who couldn't see it

C. In the next column, describe what you felt and where in your body you felt it. For example, perhaps you felt frustration and sensed the tension in your jaw and a warm flush on your cheeks.

D. Please describe in the thoughts column what you think during the situation.

E. In the action column, please describe your actions to handle the big emotions. For example, perhaps you took deep breaths. Also, in this column, write some strategies you could use to handle big emotions in situations like this in the future.

(Please note: for this activity, please pick a situation to write about that is relatively easy to think and write about and not so upsetting that it is challenging to do the exercise. If the exercise becomes too difficult at any point, stop and pick a new situation to write about.)

SITUATION	FEELINGS	THOUGHTS	ACTION/COPING
PERSON A
PERSON B