To influence my friend to stop being mad at me.
communication to o thers
What was my facial expression? Posture? Gestures? Words? Actions? My eyes were looking down. My lips were turned down. I was slouched slightly and turned slightly away from my friend. I did not say anything. I put my hands on my forehead.
What message did my emotion send to others (even if I didn’t intend to send the message)? I think my friend realized that I felt bad.
How did my emotion influence others (even if I didn’t intend to influence them)? What did others do or say as a result of my emotional expression or actions? My friend tried to get me to talk. I think it influenced her to stop yelling at me and be more kind.
communication to m yself
What did my emotion say to me? It was wrong to do what I did. I feel badly about it because I disappointed my friend. I have really messed this up and now she will never trust or like me.
What facts could I check out to be sure the message my emotions were sending to me was correct? I could ask myself if what I did would get me kicked out of my house/friendship. I could try to figure out if what I did crossed my own wise/clear mind, moral code, values. I could ask her: 
Have I destroyed the relationship? Is she going to kick me out? Stop spending time with me? I 
could also ask what I can do that would help her to trust me again.
What facts did I check out?
 I felt bad about burning the pot—but it wasn’t a moral code or values issue yet until I tried to