Emotional Armor Reflection Worksheet

Part 1: Identify Your Triggers

List three situations, events, or interactions that tend to make you feel overly sensitive. Describe each one.

Part 2: Notice Physical Sensations

When you experience these triggers, what physical sensations do you notice in your body? (e.g., tight chest, racing heart, stomach ache)

Part 3: Explore Your Emotions

How do you feel emotionally when these triggers happen? Be as specific and honest as you can.

Part 4: Choose Coping Strategies

Review the techniques on the Coping Strategies Handout. For each trigger above, select one strategy to try and explain why you think it will help.

Trigger 1 Strategy: ____________________

Reason:

Trigger 2 Strategy: ____________________

Reason:

Trigger 3 Strategy: ____________________

Reason:

Part 5: Design Your "Emotional Armor" Plan

Using the insights above, build your personalized Emotional Armor plan. Include:

• Your top 2 triggers
• The coping strategies you will use for each
• Specific action steps you will take when you feel overwhelmed

Coping Strategies Handout

When feelings become overwhelming, having simple, go-to techniques can help you regain control. Below are five effective strategies: deep breathing, grounding, positive self-talk, progressive muscle relaxation, and visualization/mindful imagery. Read through each, practice when you’re calm, and use them when you feel triggered.

1. Deep Breathing

Why It Helps:
Deep breathing slows your heart rate, lowers blood pressure, and sends a signal to your brain that you’re safe.

How to Do It:

1. Sit or stand comfortably with your back straight.
2. Place one hand on your belly and one on your chest.
3. Inhale slowly through your nose for a count of 4, feeling your belly rise.
4. Hold for a count of 2.
5. Exhale gently through your mouth for a count of 6, feeling your belly fall.
6. Repeat 5–10 times or until you feel calmer.

Tips:

• Breathe in through your nose and out through your mouth.
• Focus on the rise and fall of your belly, not your chest.

2. Grounding Technique

Why It Helps:
Grounding brings your attention back to the present moment, away from overwhelming thoughts or emotions.

How to Do It (5-4-3-2-1 Method):

1. Look around and name 5 things you can see.
2. Identify 4 things you can touch (e.g., chair, your hair, a pen).
3. Notice 3 things you hear (e.g., birds, a clock ticking).
4. Acknowledge 2 things you can smell (or two scents you like).
5. Recognize 1 thing you can taste (e.g., gum, water).

Variations:

• Hold an object (stress ball, smooth stone) and focus on its texture.
• Walk slowly and notice each step, the feeling of your feet on the ground.

3. Positive Self-Talk

Why It Helps:
Positive self-talk challenges negative thoughts and shifts your mindset to a more supportive, realistic perspective.

How to Do It:

1. Notice a negative thought (e.g., “I can’t handle this.”).
2. Pause and take a deep breath.
3. Counter it with a positive statement (e.g., “I’ve managed before, and I can try my best,” or “This feeling will pass.”).
4. Repeat your positive statement aloud or in your head.
5. Pair it with a simple gesture (hands on heart, a fist pump).

Practice Examples:

• Write down 3 affirmations you believe in (e.g., “I am capable,” “I deserve kindness,” “I learn from challenges”).
• Post them where you’ll see them: mirror, notebook, or phone background.

4. Progressive Muscle Relaxation

Why It Helps:
This technique eases physical tension by tensing and then releasing muscle groups, promoting deep relaxation.

How to Do It:

1. Find a comfortable seated or lying position.
2. Start with your feet: tense the muscles for about 5 seconds.
3. Release the tension and notice the sensation of relaxation for 10–15 seconds.
4. Move up through your body—calves, thighs, abdomen, hands, arms, shoulders, neck, and face—tensing and releasing each group.
5. Breathe normally throughout; repeat the sequence if you like.

Tips:

• Focus on the contrast between tension and ease.
• Pair with soft, slow breathing to deepen the effect.

5. Visualization / Mindful Imagery

Why It Helps:
Guided imagery transports your mind to a calm place, interrupting stress and evoking relaxation.

How to Do It:

1. Close your eyes and take 3–5 deep breaths.
2. Picture a peaceful scene—beach, forest, mountain stream.
3. Engage your senses: hear the waves, smell the pine trees, feel the breeze.
4. Stay in your image for 2–3 minutes or until you feel calmer.
5. Gently return your attention to the present by wiggling fingers and toes.

Tips:

• Use a guided audio recording if you find it helpful.
• Combine with deep breathing for an extra calm boost.

Remember, the more you practice these strategies when you’re calm, the more automatic they’ll become when you need them most. Keep this handout handy and refer to it whenever you need to strengthen your emotional armor.

Emotion Thermometer Printout

Use this visual tool to rate how intense your emotions feel right now, from calm to overwhelmed.

Rate Your Current Feeling:

Circle the number that best represents your emotion intensity:

1 2 3 4 5 6 7 8 9 10
(1 = Very Calm, 10 = Extremely Overwhelmed)

My Current Rating: ____ (Circle one)

Reflection Questions

1. Why did I choose this rating?

2. What thoughts or events led me here?

3. What small step could help me move down the scale by 1–2 points?

Action Plan

When I notice my rating is 7 or above, I will:

• Step 1: ________________________________________

• Step 2: ________________________________________

• Step 3: ________________________________________

Keep this thermometer handy and update it whenever you check in with your feelings.