Emotion Record Sheet for Anger with Situations and Coping Strategies

Assessment 4
Emotion Record Sheet
Emotion: Anger
You are encouraged to record three to five situations where your chosen emotion is present.
Situation
What happened?
Where? When? Who
with?
Intensity of
the emotion
(0 – 10)
Somatic sensations
What did you notice in
your body? Where did
you feel it?
How did you want to cope with or
manage this emotion?
Did this help or would you have
preferred to cope differently?
Thoughts that were associated
with the emotion
What did you say to yourself when
this emotion showed up?
Behaviours that were
associated with the emotion
What did you do when the
emotion was present and you
had those thoughts?
When I get lower
grades in semester
exams.
7 I started developing
negative reflection
about myself
I cope up by telling to my self to study
with better force next time.
“ I am a failure”
“If others can score more than why I
can’t score better grades”.
I decide to stay relaxed and I read
motivation books.
When my parents
shout on me.
10 I thought why they are
shouting. I am right
from my perspective.
I tell to myself that my parents are
more mature and experience then me.
They are right and I should obey
them.
“ My parents love me, I should do what
they are saying”.
When my parents start shouting
on me then for few minutes I
develop negative thoughts.
When I fail to
accomplish my
personal goals
8 I can not able to sleep
when I failed in
accomplishing task
I tell to my self to read book and talk
with mature people because they can
figure out your mistakes.
“I am an idiot”.
“I always waste my time”.
Whenever I fail to wake up on
time. This emotion develops in
me.
When I get loss in
stock exchange
10 I can not able to
concentrate on my
studies and other works.
I cope up by thinking that next time I
will study start before purchasing any
shares.
“I am not Warren Buffet then I always
think that I will win”.
This kind of thought starts developing.
I do not trade daily, I trade rarely
but whenever I encounter with
loss then I gets angry on myself.
When my friends talk
with me rudely
9 I always think about the
fight
I started preparing surprise for them.
In this way I cope up with this action.
“It was not my mistake, He should
apologize to me first”.
He wants to watch different
movie and I want to watch
another. We indulge in fight on
such issues
As you record instances of your chosen emotion:
 Consider the impact you (or your behaviour) may have on others in these moments
 Notice as well how others may be experiencing and responding to the same emotion
This will be useful for the reflective journal element of the assessment.