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Introductory Journal Exercises- Focus on Feelings Eddins Counseling HoustonIntroduction to Focus on Feelings

This exercise is to assist you in focusing on and describing your feelings. Writing down and sharing feelings is a key part of the journal process and is a means by which you come to know and understand your inner world. Try the following introductory exercises before moving on to the main part of the journal work. This will help you to be able to recognize and identify your feelings.

Happiness

We experience many different kinds of happy feelings. Think of a time or occasion when you felt happy and then describe the kind of happy you felt.

I felt happy when ______________________________________________________?

My happy feeling was like

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

Specifically, the physical sensations that I felt when I felt those feelings were

______________________________________________________________________

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 those feelings were about a __________________

When I recall those feelings the images that best describe those feelings are like

______________________________________________________________________

______________________________________________________________________

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

When I felt those feelings my inner conversation went something like ______________

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

The behaviors that I tended to act out when I felt those feelings were ______________

______________________________________________________________________

The words that wanted to come out of my mouth when I felt those feelings were

______________________________________________________________________

Another time when I felt similar feelings was the time when ______________________

______________________________________________________________________

(Could be a time that goes back to childhood or anytime in-between.)

My biggest fears in sharing my feelings are

______________________________________________________________________

Sadness

We experience many different kinds of sad feelings. Think of a time or occasion when you felt sad

and then describe the kind of sad you felt.

I felt sad when ________________________________________________________?

My sad feeling was like

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

Specifically, the physical sensations that I felt when I felt those feelings were

______________________________________________________________________

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 those feelings were about a __________________

When I recall those feelings the images that best describe those feelings are like

______________________________________________________________________

______________________________________________________________________

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

When I felt those feelings my inner conversation went something like ______________

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

The behaviors that I tended to act out when I felt those feelings were ______________

______________________________________________________________________

The words that wanted to come out of my mouth when I felt those feelings were

______________________________________________________________________

Another time when I felt similar feelings was the time when ______________________

______________________________________________________________________

(Could be a time that goes back to childhood or anytime in-between.)

My biggest fears in sharing my feelings are

______________________________________________________________________

 

Anger

We experience many different kinds of angry feelings. Think of a time or occasion when you felt

angry and then describe the kind of angry you felt.

I felt angry when _______________________________________________________?

My angry feeling was like

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

Specifically, the physical sensations that I felt when I felt those feelings were

______________________________________________________________________

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 those feelings were about a __________________

When I recall those feelings the images that best describe those feelings are like

______________________________________________________________________

______________________________________________________________________

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

When I felt those feelings my inner conversation went something like ______________

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

The behaviors that I tended to act out when I felt those feelings were ______________

______________________________________________________________________

The words that wanted to come out of my mouth when I felt those feelings were

______________________________________________________________________

Another time when I felt similar feelings was the time when ______________________

______________________________________________________________________

(Could be a time that goes back to childhood or anytime in-between.)

My biggest fears in sharing my feelings are

______________________________________________________________________

Your Present Feelings

We experience many different kinds of present feelings. See if you can connect with what you are

feeling right now as you are doing this exercise.

Right now I feel _______________________________________________________?

My right now feeling is like

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

______________________________________________________________________

Specifically, the physical sensations that I feel right now as 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 __________________

The image that best describes these feelings is 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 want 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

______________________________________________________________________

Another time when I felt similar feelings was the time when ______________________

______________________________________________________________________

Could be a time that goes back to childhood or anytime in-between.

My biggest fears in sharing my feelings are

_______________________________________________________________

Take one of our quizzes to learn more about yourself.

Go the next journaling exercise:  Where am I now in my life? 

Click here to download the pdf version.

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