Excavation Reflections Journal

Use this journal to explore your emotions layer by layer. Take your time and write honestly.

Tier 1: Surface Reflection

1. Describe a recent event that impacted you emotionally:
   
   
   
   
   
   
   
   
   
   
   
   
   
2. What immediate thoughts, physical sensations, or reactions did you notice during that event?
   
   
   
   
   
   
   
   
   
   
   
   
   

Tier 2: Deeper Connections

3. What deeper need, value, or belief felt challenged in that moment?
   
   
   
   
   
   
   
   
   
   
   
   
   
4. Reflect on past experiences: When else have you felt similar emotions? What was happening then?
   
   
   
   
   
   
   
   
   
   
   
   
   
5. Do you notice any patterns or recurring themes across these experiences? Describe what you observe:
   
   
   
   
   
   
   
   
   
   
   
   
   

Tier 3: Coping Strategies & Growth

6. Considering what you’ve uncovered, what coping strategies or actions could help you manage these emotions in the future?
   
   
   
   
   
   
   
   
   
   
   
   
   
7. How will using these strategies support your emotional well-being and personal growth going forward?
   
   
   
   
   
   
   
   
   
   
   
   
   
8. Any additional thoughts, questions, or insights you’d like to explore further?
   
   
   
   
   
   
   
   
   
   
   
   
   

Counselor Facilitator Lines Script

Introduction & Establishing Safety (5 minutes)

Counselor: “Hi [Student Name], I’m really glad you’re here today. Before we begin, I want to remind you that everything we discuss is private and confidential. My goal is to help you explore what’s on your mind and support you in whatever you uncover. Does that feel okay to you?”

Pause to allow response.

Counselor: “Great. I appreciate your openness. Let’s start with a quick emotional check-in.”

Emotional Check-In

Counselor: “Right now, how are you feeling? You can use words, images, or even sounds—whatever feels most accurate.”

Pause for response.

If the student hesitates:
• “It’s totally okay to name even small feelings, like nervous, curious, or indifferent.”
• “What’s the first word that comes to mind?”


## Tier 1: Surface Reflection (10 minutes)
Counselor: “I’d like you to open your Excavation Reflections Journal to Tier 1. Please describe a recent event that impacted you emotionally. Take your time, and write exactly what comes to mind.”

Pause for writing (1–2 minutes).






Counselor: “When you’re ready, can you read aloud what you wrote?”

Pause for reading.

Counselor: “Thank you. What thoughts or physical sensations did you notice during that event? For example, did your heart race or did a particular memory pop up?”

Pause for response.

Follow-Up Prompts:

• “Can you tell me more about that sensation?”
• “What did you notice in your body when you felt that way?”
  
  
  ## Tier 2: Deeper Exploration (15 minutes)
  Counselor: “Let’s move to Tier 2 in your journal. Here, we’re looking for the deeper need or value that was touched by the event.”

Counselor: “What deeper need or belief felt challenged? For instance, did you feel unheard, disrespected, or unsupported?”

Pause for writing/thinking.






Counselor: “What came up as you wrote that?”

Pause.

Counselor: “Think back to other times you felt similarly. When else has this emotion shown up? What was happening?”

Pause for student share.

Counselor: “Do you notice any patterns or recurring themes across these experiences?”

Probing Lines:

• “What stands out to you most about that pattern?”
• “How do these experiences connect for you?”
  
  
  ## Timeline of Emotions Activity
  Counselor: “I’d like you to use the Timeline of Emotions Activity. Plot each of these moments on the timeline and note how intense you felt.”

Pause for mapping (3–4 minutes).






Counselor: “Walk me through your timeline. I’m interested in where you see peaks or dips in intensity.”


## Tier 3: Coping Strategies & Growth (5 minutes)
Counselor: “Based on what you’ve uncovered, let’s brainstorm 2–3 ways you might manage these feelings if they come up again.”

Pause for student ideas.






Counselor: “How might using these strategies support your well-being going forward?”

Pause.

Counselor: “You’ve done really thoughtful work today. Thank you for being open. Before we wrap up, is there anything else on your mind? Any questions or final thoughts?”

Pause for any closing remarks.

Counselor: “I appreciate your honesty and trust. I look forward to continuing this work with you next time.”

Timeline of Emotions Activity

Use this sheet to plot your emotional events from Tier 2 on a simple timeline. Visualizing when and how intensely you felt something can help you spot patterns, clusters, and triggers.

Instructions

1. On the line below, draw a horizontal time axis (Past ⟵———⟶ Present). Label a few key dates or moments from your journal entries (e.g., “Last Monday,” “Two weeks ago,” “Yesterday,” “Today”).
   
   
2. For each emotional event you described in Tier 2, place a dot on the timeline at the approximate point in time when it happened.
   
   
3. Above each dot, write an intensity rating from 1 (low) to 5 (high).
   
   
4. Below each dot, note the trigger or situation (a word or short phrase).
5. Connect the dots in chronological order to create your emotional curve.

Draw your timeline here:

Past ⟵———————————————————————————————————————⟶ Present

Reflection Questions

1. Which event point had the highest intensity? Why do you think it peaked here?
   
   
   
   
   
   
   
2. Do you notice any clusters or periods where intensity stayed high or low for a while?
   
   
   
   
   
   
   
3. What triggers appear most often under your points? Are there common themes?
   
   
   
   
   
   
   
4. How can this visual pattern help you choose or adapt coping strategies moving forward?