Reflection Journal Worksheet

Use this worksheet to reflect on a recent emotional experience. Be honest and detailed in your responses.

1. Date and Time of the Experience:

1. Describe the Situation (What happened?):

1. Emotions You Felt (Name all that apply):

1. Intensity of Your Emotions (Rate each 1–10):

• Emotion 1: _____
• Emotion 2: _____
• Emotion 3: _____

1. What Triggered These Feelings?

1. Physical Sensations You Noticed (e.g., racing heart, tight chest):

1. Thoughts Running Through Your Mind at the Time:

1. How Did You Express Your Emotions in the Moment (if at all)?

1. If You Held Your Emotions In, What Prevented You From Expressing Them?

1. Which Strategy Would You Like to Try Next Time to Express This Emotion? (e.g., journaling, deep breathing, talking to someone):

1. How Do You Think Expressing Your Emotions Differently Might Change the Outcome?

1. Additional Thoughts, Insights, or Reflections:

Expression Strategies Cards

Use these cards to explore different healthy ways of expressing your emotions.

Instructions:

1. Cut out or lay out all the cards face-up.
2. Browse through each strategy and read its description.
3. Choose 2–3 strategies that resonate with you.
4. For each selected card, discuss with your teacher or practice how you might use it next time you feel a strong emotion.

Strategy Cards

1. Journaling
   • Description: Writing down your thoughts and feelings helps you organize and understand them.
   • Steps:
   1. Find a quiet spot and set a timer for 5–10 minutes.
   2. Write freely—no need for perfect grammar.
   3. Reflect on what you wrote and circle any recurring themes or words.
      • Example: “Today I felt frustrated because…”

1. Deep Breathing
   • Description: Slow, intentional breaths can calm your nervous system and clear your head.
   • Steps:
   1. Sit comfortably with your back straight.
   2. Inhale through your nose for 4 counts.
   3. Hold for 2 counts.
   4. Exhale through your mouth for 6 counts.
   5. Repeat 5–10 times.
      • Example: Use 4-2-6 breathing before a stressful conversation.

1. Art Expression
   • Description: Drawing, painting, or doodling can help you visualize and release emotions nonverbally.
   • Steps:
   1. Choose your medium (pencil, watercolor, markers).
   2. Let your hand move freely—no planned outcome needed.
   3. Notice colors and shapes that appear; they often reflect your mood.
      • Example: Sketch a stormy sky when you feel angry.

1. Physical Activity
   • Description: Moving your body releases tension and boosts mood-regulating endorphins.
   • Steps:
   1. Pick an activity you enjoy (walk, run, dance, jump rope).
   2. Set a timer for 10–15 minutes.
   3. Focus on the sensation of movement.
      • Example: Take a brisk walk around the block when feeling overwhelmed.

1. Talking It Out
   • Description: Verbalizing feelings can lighten the emotional load and provide new perspectives.
   • Steps:
   1. Identify one trusted person (friend, family, counselor).
   2. Schedule a time to chat in a private, calm setting.
   3. Use “I feel…” statements to describe your emotions.
      • Example: “I’ve been feeling anxious about my projects and would like your advice.”

1. Music & Sound
   • Description: Listening to or creating music can match and then shift your emotional state.
   • Steps:
   1. Choose songs that reflect how you feel.
   2. Notice the tempo, lyrics, and instruments.
   3. Sing or hum along if it feels right.
      • Example: Play an upbeat playlist when you need an energy boost.

1. Mindful Meditation
   • Description: Focusing on the present moment can reduce rumination on stressful thoughts.
   • Steps:
   1. Sit comfortably and close your eyes.
   2. Focus on your breath or a simple phrase (e.g., “I am here”).
   3. Gently bring attention back when your mind wanders.
      • Example: Practice a 5-minute guided meditation app.

1. Body Scan
   • Description: Noticing physical sensations in your body helps you connect to and release built-up tension.
   • Steps:
   1. Lie down or sit comfortably.
   2. Slowly bring awareness to each part of your body, from toes to head.
   3. Breathe into any tight or tense areas.
      • Example: Scan your shoulders and neck if you feel stress there.

1. Creative Writing/Poetry
   • Description: Using metaphors or storytelling lets you explore emotions indirectly and safely.
   • Steps:
   1. Pick a theme (e.g., rain, journey, fire).
   2. Write a short poem or story around that theme.
   3. Reflect on how the narrative connects to your emotions.
      • Example: Write a poem comparing your frustration to a closed door.

1. Role-Play & Dramatic Expression
   • Description: Acting out scenarios or using puppets can help you practice expressing emotions in real-life situations.
   • Steps:
   1. Choose a situation you find challenging.
   2. Role-play both sides of the conversation (speaker and listener).
   3. Notice what words and body language feel most natural.
      • Example: Practice saying “I need help” in a calm tone with your teacher acting as the listener.

1. Grounding with the Senses
   • Description: Use your five senses to bring focus to the present moment when you feel overwhelmed.
   • Steps:
   1. Name 5 things you can see around you.
   2. Name 4 things you can touch.
   3. Name 3 sounds you hear.
   4. Name 2 things you can smell (or would like to).
   5. Name 1 thing you can taste (or imagine tasting).
      • Example: Before a big meeting, ground yourself by noticing objects on your desk.

1. Narrative Reframing
   • Description: Rewrite the story of an emotional event to uncover new insights and growth opportunities.
   • Steps:
   1. Briefly describe the event in writing.
   2. Identify “fixed-mindset” vs “growth-mindset” thoughts.
   3. Rewrite the situation emphasizing personal strengths and lessons learned.
      • Example: Change “I always mess up” to “Each challenge builds my skills.”

1. Sensory Object Focus
   • Description: Use a small object (stone, fabric, stress ball) to anchor and release emotions through touch.
   • Steps:
   1. Select an object that feels comforting.
   2. Focus on its texture, weight, and temperature.
   3. As you handle it, imagine tension or emotion flowing into the object.
      • Example: Carry a smooth pebble to squeeze when anxiety rises.

1. Guided Imagery
   • Description: Mentally transport yourself to a calming scene to soothe intense emotions.
   • Steps:
   1. Close your eyes and picture a peaceful place (beach, forest, mountain).
   2. Engage all senses—notice sights, sounds, smells, and feelings.
   3. Stay for 3–5 minutes, then gently refocus on the present.
      • Example: Visualize walking barefoot on warm sand when stress builds.

Use these cards regularly to build a toolbox of expression strategies. Over time, you’ll discover which techniques help you most in different situations.