Module 2 - Emotional Awareness

Tracking your emotions is a good way to get to know what triggers them and the unique ways you respond to them. Over the next week, we’d like you to be a curious observer of your emotional reactions, paying attention to what triggers them and how you experience them.

The Monitoring Emotions Form is a good way of keeping track of your emotions, including the antecedents, response (thoughts, feeling, physical sensations, behaviours), and consequences.

In the first column, note what seems to have triggered the strong feeling, thinking about the who, what, where’s of the situation. Then take a moment to think about what emotions you experienced and rate how strongly you felt them (0-100). What physical sensations were you aware of? Then tune into what was running through your mind? What thoughts or images did you notice? What did you do or want to do in the situation? Finally, what were the short and long term consequences? When you’re first starting to keep track of your emotions, it’s important to write them down and see them in black and white. Initially you might find one component harder to articulate than another. Don’t worry, with practice it’ll get easier to know what you’re thinking, feeling, and doing in the moment. Eventually, it’ll become second nature, just like any other new skill you’ve learned in the past.

Sample

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