5 Emotional regulation worksheets

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This page provides effective worksheets to help individuals cope with and regulate their emotions effectively. 

Some of these worksheets have been created by us while others have been curated from reputable third-party websites.

What are Emotional regulation worksheets?

Emotional regulation worksheets are exercises that can be used in the form of self-help exercises or also in therapeutic and clinical settings under the guidance of a professional mental health practitioner. 

These worksheets are designed to enable an individual to develop an awareness and insight of the emotions that they are feeling and the ways in which the emtns are affecting their lives. 

The worksheets are also designed to help an individual learn how to regulate their emotions in the form of rationalising the thoughts that lead to these emotions, or identifying the types of emotions they feel, as well as expressing the emotions that they feel in healthy ways. 

What is emotional regulation?

James Gross in the Handbook of Emotional Regulation defines emotional regulation as a process where an individual influences the emotions they have, even impacts when they have them, and also includes the experience of how they feel and express their emotions. 

According to this definition, emotional regulation includes the processing of both positive and negative emotions and it is both an automatic and controlled process.

According to Gross, the process might also be controlled by the unconscious or could be a conscious process and often impacts an individual’s ability to produce or express emotions. 

Emotional regulation has three steps to the process (Chowdhury, 2021)

  • It has an Initiating behaviour triggered by emotions.
  • As well as behaviours that are inhibited by emotions.
  • And responses triggered by emotions.

Emotional regulation in a sense is almost like a modifier that helps us to attend to various information that motivates us to react and respond. Oftentimes this modifier or filter also influences what information we focus on. 

In the case of healthy emotional regulation, the individual is able to focus on realistic information and respond and express their emotions in healthy ways however that is not the case of unhealthy emotional regulations. 

Aperson who with unhealthy or poor emotion regulation strategies is more likely to struggle with emotional distress, mood disorders, as well as experience a lack of control over their own behaviours and emotions. 

Whereas a person with healthy processes of emotional regulation, tend to have a more realistic and healthier judgement of the information  they perceive and manage in behaviour with healthier and more adaptive outcomes. 

In the case of very unhealthy emotional regulation that has been persistent for a long period of time and has caused severe dysfunction in the life and functioning of an individual- it is understood as Emotional Regulation disorder or emotional dysregulation. 

Emotional regulation disorder is a condition where the individual’s ability to regulate their emotions is impaired. 

The disorder often manifests in terms of anger outbursts that is often displaced anger towards people who have not caused them any harm, this might also include passive aggressive behaviours. 

They might also expreince self destructive behaviours with thoughts about sucidei and have difficulty maintaining and uididing healthy relationships professionally as well as personally. 

They might also find it difficult to focus on productive work as they are hyper occupied with negative thoughts and emotions and also find it hard to controthemslevs and engage in impulsive behaviours. 

Emotional dysrugulaiton is often seen in cases where an individual has been diagnosed with Borderline personality disorder or in some cases, Oppositional defiant disorders in young people. 

Emotional regulation worksheet

What does this worksheet do?

This worksheet based on DBT teaches skills of change. Emotional regulation worksheet is one that instigates change by helping people learn how to manage their feelings to better cope with the situation they’re in.

How will this worksheet help?

This worksheet educates people about various emotional regulation skills such as opposite action, checking facts, P.L.E.A.S.E. and focusing on positive events. 

These skills help a client learn more about emotions and emotional regulation, and provide various strategies that promote healthy patterns of thinking and behaving as a response to the emotions they experience. 

How to use this worksheet?

To use this worksheet, spend some time learning the concepts provided and follow the instructions clearly. 

Make note of the prompts given and reflect on them by writing down your responses. 

Apple these skills to a hypothetical situation by describing the situation and using these skills to manage your emotions,

Make note of the outcomes and try with various other examples to help yourself develop healthier patterns of behaviour and thinking. 

You can access this worksheet here.

Identifying the function of emotion worksheet

What does this worksheet do?

The Identifying the function of emotion worksheet is based off of a manual (Linchan 1993) for treating Borderline personality disorder and it is an exercise that helps individuals identify their emotions. 

The worksheet has been designed to enable an individual to explore the situations around the emotions and identify one’s own emotions in an unbiased manner. 

How will this worksheet help?

This worksheet helps guide individuals who are having a hard time coming to terms with or identifying their emotions that they are experiencing due to various experiences. 

The worksheet is an effective tool to help empower individuals to identify and get familiar with what they are feeling. 

How to use this worksheet?

To use this worksheet, you or the client can go through the various prompts that are provided in the worksheet to explore the situation surrounding their experiences and explore how the emotion affected their thoughts and behaviours. 

You can access this worksheet here

Emotion Regulation worksheet

What does this worksheet do?

This emotion regulation worksheet has been designed to enable an individual to effectively regulate their emotions according to various situations. 

The worksheet invites the individual to consider the various emotions that might develop as a reaction to the various situations given in the prompt and encourages them to explore their emotions, thoughts, and behaviours that would arise.

How will this worksheet help?

This worksheet helps an individual develop an awareness about the usual papers of thinking, feeling, and behaving. It will help the person to develop insight into their ways of reacting to the situation emotionally and develop a better understanding of their emotional processes. 

How to use this worksheet?

To use this worksheet, go through the prompts provided in the first column and be honest as you write down the thoughts, feelings and behaviours that would be our immediate reaction to these scenarios. 

Next, consider your scenarios and seek out justifications for your reactions. Note them down in the space provided if any come to mind. 

If the justifications do not arise, consider more adaptable ways of reaction to the same situation and compare how different they are from your immediate responses. 

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Emotions behind emotions worksheet

What does this worksheet do?

This emotions behind emotions worksheet has been designed to enable an individual to explore both their primary and secondary emotions in the process of emotional regulation. 

The worksheet invites an individual to develop and awareness not only of their secondary emotions or the emotions they feel on the surface but also develop an insight as to their primary emotions that lead to their more pronounced secondary emotions. 

How will this worksheet help?

This worksheet helps an individual develop awareness of their primary emotions that are often closer in line with their cognitive distortions and negative beliefs that cause much distress. 

The worksheet helps the individual consider various scenarios that instil various emotions, develop an awareness of it, and as a result learn how to regulate them.

How to use this worksheet?

To use this worksheet consider each scenario that is given on the first column and consider how you would feel in that situation. 

Make sure of a feelings wheel chart and identify the emotions that you observe in the first place, next, consider what are some other emotions that underlie the first emotion. 

For example, you might feel anger (secondary emotion) as a result of feeling insignificant (primary emotion).

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Expression of emotion worksheet

What does this worksheet do?

The expression of emotion worksheet is designed to help an individual express how they feel in adaptive and healthy ways. 

It invites the individual to consider a challenging event and develop awareness of the emotions felt in that situation and the ways healthy vs unhealthy expression of emotions can lead to differing consequences.

How will this worksheet help?

His worksheet helps an individual develop insight and awareness how their ways of expressing emotions can lead to varying consequences in their life. 

It also helps a person replace unhealthy patterns of expression such as expressing fear and worry in the form of anger, with more healthy patterns of expression. 

How to use this worksheet?

To use this worksheet, note down an event that has occured that has caused you distress and note down the emto that you have felt. You can also consider positive emotions and positive scenarios. 

Next, consider a healthy way of expressing your emotions and the consequences of that and also the unhealthy ways of expressing emotions and its consequences. 

Finally compare the two patterns of self expression and consider which of them is more adaptable and more apt for you.

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Chowdhury. M. What is Emotion Regulation? + 6 Emotional Skills and Strategies. Positive Psychology. 25th November 2021.  Retrieved on 14th Dec 2021. https://positivepsychology.com/emotion-regulation/

Gross, J. J. (2008). Emotion regulation. Handbook of emotions, 3(3), 497-513.

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