Personal Emotion Tracker

This journal is designed to help you record your emotions, triggers, and responses. Take time to reflect on your daily emotional experiences and be honest with yourself. Use the prompts below to guide your reflections.

Daily Emotion Entry

1. What emotions did you experience today?
   
   
   
   
   
   
2. What events or situations triggered these emotions?
   
   
   
   
   
   
3. How did you react or respond to these emotions?
   
   
   
   
   
   
4. Were there any unexpected emotions or patterns that you noticed?
   
   
   
   
   
   

Reflection and Patterns

1. Over the past few days, what patterns do you notice in your emotional responses?
   
   
   
   
   
   
2. What do you think are the common triggers for your strongest emotional reactions?
   
   
   
   
   
   
3. What strategies have you used to manage your emotions, and were they effective?
   
   
   
   
   
   

Coping Strategies

1. Based on your reflections, what new coping strategies might you try to manage challenging emotions?
   
   
   
   
   
   
2. How can you prepare yourself for triggers in the future?
   
   
   
   
   
   

Take your time with each prompt and let your thoughts flow. Your creation of a personal map of emotions is an important step towards understanding and managing them more effectively.

One-on-One Emotional Coaching Guide

Below is a step-by-step script to help you, as the teacher, guide the student through a one-on-one emotional coaching session. Follow these prompts and adjust as needed for your student's responses.

1. Welcome and Grounding (5 minutes)

Teacher: "Hi [Student's Name], thank you for joining me today. I know sometimes emotions can feel like a rollercoaster, and it's important to understand them better. Today, we're going to take some time to explore your feelings and the triggers behind them. How are you feeling just sitting here right now?"

(Allow a moment for the student to share.)

Teacher: "Great, thank you for sharing that. Let's start by thinking about what emotions have come up for you recently."

2. Reviewing the Personal Emotion Tracker (10 minutes)

Teacher: "I'd like to review your entries in the Personal Emotion Tracker. Can you tell me about one of the emotions you recorded recently? What was happening at that time?"

(Encourage the student to reference their journal entry. Provide prompts if needed, such as:)

Teacher: "What events or situations do you think triggered that emotion?"

(Allow the student time to think and respond.)

3. Identifying Patterns and Triggers (15 minutes)

Teacher: "Let's talk about any patterns you've noticed. Do you see any common triggers for your strongest or most frequent emotions?"

(Ask follow-up questions as needed, for example:)

Teacher: "How do you usually react when you feel these emotions? Why do you think you have that reaction?"

(Provide supportive listening and affirm the student's feelings, saying things such as: "That makes sense," or "I can see why you feel that way.")

Encourage the student to elaborate on other experiences that may reveal additional patterns.

4. Developing Coping Strategies (20 minutes)

Teacher: "Now, let's brainstorm some strategies together that could help you manage these emotions in the future. For instance, when you feel overwhelmed, what might you do to help yourself calm down?"

(Allow the student to suggest ideas. If the student needs help, offer some suggestions like taking a few deep breaths, counting slowly, or speaking to someone they trust.)

Teacher: "What are some activities that make you feel better when you're upset? Maybe listening to music, going for a walk, or talking to a friend?"

(Discuss these ideas and encourage role-playing a situation where the student practices a chosen strategy. For example:)

Teacher: "Let's role-play a situation. Imagine you're feeling extremely anxious because of a school project. What would you do first to manage these feelings?"

(Guide the scenario and encourage reflective thoughts.)

5. Recap and Personal Action Plan (10 minutes)

Teacher: "Let's recap what we've discussed today. Can you share one or two things that you learned about your emotional triggers and effective ways to manage your feelings?"

(Allow the student time to reflect and respond.)

Teacher: "Wonderful. I want you to consider these ideas as part of your personal action plan. Moving forward, how might you use these strategies next time you feel overwhelmed?"

(Encourage the student to write down or articulate their action plan.)

Teacher: "Remember, it's okay to feel a mix of emotions. The goal isn't to avoid feeling anything, but to understand and manage your feelings better. I'm here to support you whenever you need help."

6. Closing the Session (5 minutes)

Teacher: "Thank you for taking the time to explore your emotions with me today, [Student's Name]. Do you have any questions or final thoughts you'd like to share about what we discussed?"

(Allow time for the student to express any further thoughts.)

Teacher: "Great, I appreciate your openness today. Let's plan to meet again soon to see how your personal strategies are working. Keep using your Personal Emotion Tracker to help you reflect on your progress. Have a good day, and remember that you have the tools to navigate your feelings."