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Journal Exercises - Upsetting SituationsUpsetting 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________________

__________________________________________________________________________________
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_____________

__________________________________________________________________________________

____________________________________________________________________________

If I could give a color to these feelings it would be _____________________________________

When I feel these feelings my inner conversation goes something like __________________

_________________________________________________________________________________

_________________________________________________________________________________

The behaviors that I tend to act out when I feel these feelings are ______________

__________________________________________________________________________________

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 ______________________

__________________________________________________________________________________
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 ____________________________________

_________________________________________________________________________________

Thank you for taking the time to listen to me.

Click here to take one of our self-tests to learn more about yourself.

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.