Free worksheet
Emotion Skills Tracker Worksheet (PDF)
Further learning
More guided exercises
Releasing emotions
Journaling
Self-compassion
“Release the Balloon” Visualization
- Benefits of visualization (see #4, “Guided Imagery”)
Expressing emotions through art
- How the arts affect the brain
- “How a blend of science and art is improving neurological health” (PBS NewsHour)
Body-based exercises
Videos of body-based exercises:
- Playlist of guided body-based exercises
- Additional exercises: Free program: 15 days of exercises from Journey to Wellness, Rebekah Ballagh
Calming body-based exercises:
- The calming effect of the vagus nerve through body-based exercises
- How the vagus nerve works
- What is Polyvagal Theory? (YouTube, 19 minutes)
- How cold water can slow down heart rate
- How eye and neck stretches can calm the body
Energizing body-based exercises:
- Understanding the nervous system and freeze responses
- How posture affects mood
- How Tapping works
- How the mindfulness exercises (like 5 Senses) boosts energy energy through mindfulness
Mindset exercises
Translating judgments into emotions:
- Emotions underneath judgments about ourselves or others
- Observing behavior without attributing it to their character or intentions
Giving benefit of the doubt:
Challenging negative thoughts:
Considering the positives:
- Considering the positives through “cognitive reframing”
- Benefits of reframing stressors
- Positive thinking and stress management
Not picking up other people’s emotions
- Benefits of visualization (see #4, “Guided Imagery”)
Further reading
Self-compassion:
- Self-Compassion book by Kristin Neff
Body-based exercises:
- Accessing the Healing Power of the Vagus Nerve book by Stanley Rosenberg
- 101 Ways to Find Calm: How to use your body to soothe your mind by Rebekah Ballagh
Mindset:
- The Four Agreements book by Miguel Ruiz
Variety of ways to manage emotions:
- Resilience book by Linda Graham