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Journal Exercises - Evaluating and letting Go of Negative EmotionsEvaluating and Letting Go of Negative Emotions

 

The Context:_____________________________ The Feelings:_______________________________

I have been holding these feelings for (how long) ___________________________________________________________

Holding on to these feelings have cost me ________________________________________________________________

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What these feelings have done to me is __________________________________________________________________

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My payoff in keeping these feelings has been ______________________________________________________________

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The possible difference it could make in my life if I could let these feelings go is ___________________________________

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The fears I have in letting go of these feelings are __________________________________________________________

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Is it possible that I could let go of these feelings? ___________________________________________________________

Am I willing to let go of these feelings? ___________________________________________________________________

When? ____________________________________________________________________________________________

In this moment are they gone? __________________________________________________________________________

If I had the power to replace those feelings with something new I would like to feel_________________________________

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And I would like to tell myself such things as _______________________________________________________________

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Could I let those feelings in? ___________________________________________________________________________

Am I willing to let those feelings in? ______________________________________________________________________

In this moment are those feelings present? ________________________________________________________________

The behaviors or actions that I tend to want to show when I feel these new 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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Thank you for your loving presence for me to let go.

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Go to the next journaling exercise: Myths of Forgiveness

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*Journaling exercises written by Cort Curtis, Ph.D, used with permission.