Emotions are difficult. And, inevitably, we can never control them. However, we can make them more manageable. This is what emotion regulation is all about. If you struggle with mood disorders, emotional vulnerability, or volatility, then this emotion regulation worksheet is here to save you from suffering. It teaches you that there’s nothing wrong or bad with you if you’re struggling with difficult emotions like anger, fear, or anxiety. Rather, what’s important is that you keep them in check and avoid drowning in the dark loophole of negative unbearable emotions.
The following emotion regulation worksheet is framed to help you better manage your negative emotions. A simple principle associated is that if you want to feel positive, then you change what you’re thinking about. This worksheet encourages you to think about the things that make you feel more in control. It also helps you to develop your skills in managing a difficult emotion by brainstorming your strengths and weaknesses that are helpful in meeting your desired state of mind.
How to Use This Emotion Regulation Worksheet
The following worksheet is perfect to keep handy. You may simply take it out when having your morning breakfast, or when feeling overwhelmed. Answer each question thoughtfully. You may begin by rating down your emotional state anywhere between 1-5 before getting started with the worksheet. And repeat the same once completed. This will give you an idea of the change in your emotional state after exploring your strengths in managing them.
This worksheet, unlike having to change how you think, will encourage you to reflect on specific times when you were able to manage your difficult emotions. Then, you could explore ways how you could use more of those strengths in tackling your current emotional state. Lastly, managing emotions doesn’t mean you must feel completely better or suppress them in that instance. You may rather focus on making yourself feel better, just 1% of what you feel in this instance.