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Image by Ahtziri Lagarde


Exercises for Emotional Regulation

Write a journal entry for each situation, describing the event, your emotions, and any patterns you noticed. Look for common themes or triggers among these experiences.

Image by Pradeep Ranjan

Question: How do you physically feel when you encounter situations that make you feel terrible?             
(e.g., sweaty palms, increased heart rate, tense muscles, nervous stomach)

Exercise: Practice mindfulness and observe your bodily reactions when recalling these situations.

Note down your physical sensations to gain insight into how your body responds to these triggers.



Question: Are there any recurring negative thought patterns or beliefs that emerge in these situations? 

Be honest. It will help you understand what feelings run deep behind your beliefs and triggers why you react the way you do.

Exercise: Create a list of negative thoughts or self-criticisms that come up during these experiences.


Challenge each thought by reframing it into more positive and empowering statement:




Question: Do you notice any common external factors or people involved in these situations?




Exercise: Create a visual diagram or mind map, connecting the situations where you felt terrible with the people or external factors that contributed to these feelings. This can help you identify potential patterns and triggers.





Question: Are there certain times or places where these situations occur more frequently?

Write them down:

Question: How do you typically react to these situations?

(e.g., avoidance, anger, self-isolation)




Exercise: Reflect on your usual responses to these situations and assess if they are helpful or harmful. Brainstorm healthier coping mechanisms or strategies to manage these emotions.

Write down a couple of positive coping mechanism to replace previous coping tactics.

(e.g., breathing exercises, take up a sport or do some fitness, talk to someone)




Question: What positive resources or support systems do you have in your life that can help you navigate these challenging situations?

(e.g., family, friends, clubs, teams, coach, book, online mentor)

Exercise: Make a list of friends, family members, or mentors you can turn to for support and guidance during difficult times. 

Exercise: Identify activities or practices that promote emotional resilience, such as mindfulness meditation, regular exercise, creative outlets, or engaging in hobbies. Incorporate these activities into your daily routine.

Emotional resilience refers to the ability to adapt, bounce back, and maintain psychological well-being in the face of adversity, stress, or challenging circumstances.

It involves the capacity to manage and regulate emotions, cope effectively with difficult situations, and maintain a positive outlook on life, even when faced with setbacks or difficult emotions.

Emotional Resilience will help you navigate change, deal with peer pressure, help your social relationships, self esteem, future challenges and many other aspects of your life.

Be sure to complete the exercises in this workbook in order to develop your personal growth and reap the rewards!

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