March 13, 2018
12. Upsetting Situations
Written by Rachel Eddins
Posted in Self Help / Personal Development, Tools & Exercises and with tags: Couples & Marriage, couples journal exercises
In this journal exercise, use the following template to write a letter about a situation that was upsetting to you.
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?
__________________________________________________________________________________
__________________________________________________________________________________
__________________________________________________________________________________
_________________________________________________________________________________
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 _____________
_________________________________________________________________________________
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.
This journal template is for situations in which you want to communicate to another person about their behaviors.
Upsetting Behaviors in Another Worksheet
Dear _________________,
A behavior that I am most upset about is_________________________________________________________________
_________________________________________________________________________________________________
What behavior? Describe the behavior in detail. When/Where does it happen?
_________________________________________________________________________________________________
_________________________________________________________________________________________________
_________________________________________________________________________________________________
The impact of this behavior on me is ____________________________________________________________________
_________________________________________________________________________________________________
The needs in me that are not being met by this behavior are _________________________________________________
_________________________________________________________________________________________________
The feelings that I feel about this behavior 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 _______________________________________________
It seems to me that your intentions are __________________________________________________________________
_________________________________________________________________________________________________
_________________________________________________________________________________________________
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 ____________________________________
_________________________________________________________________________________________________
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 with you are ______________________________________________________
________________________________________________________________________________________________
What I would like to see happen is _____________________________________________________________________
_________________________________________________________________________________________________
Thank you for taking the time to listen to me.
Go to the next journaling exercise: How I See Myself
*Journaling exercises written by Cort Curtis, Ph.D, used with permission.
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