EMOTIONAL REGULATION WORKSHEET
A gentle guide to calm your inner space

This worksheet helps you slow down during emotional overwhelm.
Use it whenever your mind feels active, heavy or unclear.

---------------------------------------------
1. WHAT AM I FEELING RIGHT NOW?
(Write the closest match)
• Overwhelmed
• Lonely
• Confused
• Anxious
• Tired
• Irritated
• Numb
• Something else:

My feeling right now:
______________________________________________

---------------------------------------------
2. WHERE DO I FEEL THIS IN MY BODY?
(Notice sensations without judging)
• Tight chest
• Knot in stomach
• Heavy head
• Jaw tension
• Warmth or coldness
• Restlessness

Body sensations:
______________________________________________

---------------------------------------------
3. WHAT IS CONTRIBUTING TO THIS FEELING?
(You can write one or many — be honest)
______________________________________________
______________________________________________

---------------------------------------------
4. WHAT DOES THIS FEELING NEED?
• Reassurance
• Clarity
• Space
• Rest
• Connection
• Calm
• Support

My emotional need right now:
______________________________________________

---------------------------------------------
5. GROUNDING PRACTICE (1–2 minutes)
✓ Inhale for 4 counts  
✓ Exhale for 6 counts  
✓ Repeat 5 times  
✓ Say softly: “Right now, I am safe.”

---------------------------------------------
6. ONE SMALL STEP I CAN TAKE NEXT
(Tiny step, not a big solution)
______________________________________________

You did well. Your emotions are not too much — they are signals asking for care.