Upsetting Situations
Dear _________________,
The situation that I am most upset about is ________________________________________
What happened? Who is involved? When/Where did it happen? What was said?
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The feelings that I feel about this situation are_____________________________________
Name the feeling words. Circle the main feeling word.
Specifically, the physical sensations that I feel when I feel these feelings are________________
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Describe these sensations in various parts of your body. Or describe your physical posture when you feel these feelings.
On a scale of 1 to 10 the intensity of these feelings are about a _________________________
When I feel these feelings I would describe the images that I have as like_____________
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If I could give a color to these feelings it would be _____________________________________
When I feel these feelings my inner conversation goes something like __________________
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The behaviors that I tend to act out when I feel these feelings are ______________
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The words that want to come out of my mouth when I feel these feelings are _____________
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A previous time when I have felt similar feelings was the time when ______________________
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Could be a time that goes back to childhood or anytime in-between. Could be a time in your relationship together.
My biggest fears in sharing my feelings are ____________________________________
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Thank you for taking the time to listen to me.
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Go to the next journaling exercise: Identifying Upsetting Behaviors in Another
Click here to download the pdf version.
*Journaling exercises written by Cort Curtis, Ph.D, used with permission.
