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eMotion re Gulation WorksHeet 2c   (Emotion Regulation Handout 3)
example: e motion Diary
Due Date:       Name:                   Week Starting:  
Record an emotion (either the strongest emotion of the day, the longest-  lasting one, or the one that was the most painful or gave you the 
most trouble). Analyze that emotion. Fill out an Observing and Describing Emotions worksheet (Emotion Regulation Worksheet 4 or 4a) if 
necessary, plus this diary sheet.
emotions motivate communicate to others communicate to me
Emotion 
nameWhat did my emotion 
motivate me to do 
(i.e., what goal did 
my emotion serve)?How was my emotion 
expressed to others (my 
nonverbal appearance, 
my words, my actions)?What message 
did my emotion 
express 
to others?What was the 
effect of my 
emotion on others?What was 
my emotion 
saying to 
me?How did I check the 
facts?
Fear/anxietyNot to go to skills training group.I did not go to group. That group was not important 
to me.(1) They called to 
encourage me to 
come.
(2) They wonder if I am committed.(3) They might be concerned.That group is unsafe.I didn’t.
I could have evaluated 
if my life, health, or well-being was in danger. I could have 
done pros and cons of 
going to group.
Shame To keep to myself, to not draw attention to myself.
I wanted to go home 
from the office party 
at work.I didn’t make much 
eye contact, I didn’t say much or initiate 
conversation, or do