Daily Emotional Check-In Worksheet

Emotions affect how we think, act, and relate to others — but we often move through the day without really noticing how we feel. This worksheet helps you slow down and connect with what's going on inside. By naming your emotions, understanding what triggered them, and considering what you need, you can strengthen emotional regulation, reduce impulsive reactions, and make more thoughtful decisions.

1Pause and Reflect

Take a few quiet moments to tune in to your body and emotions. Breathe deeply and notice what's coming up for you right now.

2What am I feeling right now?

Choose 1–3 emotions from the chart below, or write your own.

3What happened before I felt this way?

Describe the event, thought, memory, or situation.

4How did I respond?

5What do I need right now?

Emotion Vocabulary Chart

Use this chart to grow your emotional vocabulary. Greater clarity leads to better coping and communication.

References

• Gross, J. J. (1998). The emerging field of emotion regulation: An integrative review. Review of General Psychology, 2(3), 271–299. https://doi.org/10.1037/1089-2680.2.3.271
• Kashdan, T. B., Barrett, L. F., & McKnight, P. E. (2015). Unpacking emotion differentiation: Transforming unpleasant experience by perceiving distinctions in negativity. Current Directions in Psychological Science, 24(1), 10–16. https://doi.org/10.1177/0963721414550708
• Lieberman, M. D., Eisenberger, N. I., Crockett, M. J., Tom, S. M., Pfeifer, J. H., & Way, B. M. (2007). Putting feelings into words: Affect labeling disrupts amygdala activity in response to affective stimuli. Psychological Science, 18(5), 421–428. https://doi.org/10.1111/j.1467-9280.2007.01916.x

Reflection (optional)

What did I learn about myself today?

This is one interactive resource in the JTR Compass. You might work through it on your own or alongside a counselor.