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To assist in processing specific emotions or experiences, take a moment to consider the following questions. These inquiries can serve as a foundation for self-reflection and emotional exploration. Depending on the context, certain questions may be more applicable or enlightening than others. Pay attention to how your thoughts might lead to other emotions. This process is like creating a mind-map to your emotional landscape – the deeper you delve, the clearer your understanding becomes. Don’t hold back!


Processing emotions is an ongoing practice. It's not about getting rid of uncomfortable emotions but learning how to navigate and understand them. With time and practice, you can develop emotional resilience through a deeper sense of self-awareness.

  1. What am I feeling? Begin by identifying and naming the emotion you're experiencing.

  2. Why am I feeling this way? Explore the underlying reasons or triggers for this emotion.

  3. When did I first notice this feeling? Reflect on when the emotion first arose and any specific circumstances surrounding it.

  4. Is this emotion familiar to me, or does it remind me of past experiences? Reflect on whether this emotion has surfaced before and if it connects to specific memories or situations.

  5. How intense is this emotion? Rate the intensity of the feeling on a scale from 1 to 10 to gauge its severity.

  6. What other emotions am feeling? Recognizing what other feelings accompany a particular feeling can clue you in to what else may be going on. This is a great time to check the emotional chart to help you identify what other emotions are coming up.

  7. What does this feeling physically feel like? Describe any physical sensations associated with the emotion (e.g., tension, racing heart, butterflies in the stomach).

  8. What thoughts accompany this feeling? Examine the thoughts or beliefs that accompany the emotion. Are they rational or distorted?

  9. What behavior does this feeling prompt? Consider how this emotion influences your actions and behaviors. Are you more inclined to act in a certain way?

  10. How does this emotion affect my body language? Observe how your body language and facial expressions change when experiencing this emotion.

  11. Is this feeling temporary or persistent? Assess whether the emotion is a passing reaction or if it has persisted over time.

  12. What are my coping mechanisms for this emotion? Reflect on your typical ways of dealing with this feeling. Are they constructive or destructive?

  13. How would I describe this emotion to someone else? Pretending you’re explaining your emotions to another person can help you find the words as our brain is more familiar with that kind of verbiage.

  14. What would I like to change about this emotion? Identify any aspects of the emotion or its impact on your life that you would like to change.

  15. Are there any healthy ways to express this emotion? Explore positive and constructive ways to express or channel the emotion (e.g., talking to someone, journaling, engaging in creative activities).

  16. Have I sought support or guidance for this emotion? Consider if you have reached out to friends, family, or a professional for support or guidance regarding this emotion.

  17. What lessons can I learn from this emotion? Look for potential insights or lessons that can be gained from experiencing this feeling.

  18. Is there a color, shape, or texture that represents this emotion? Some people find it helpful to visualize emotions as colors or shapes associated with certain feelings.

  19. Am I practicing self-compassion? Assess if you are treating yourself with kindness and understanding as you navigate this emotion.

  20. What positive qualities or strengths does this emotion reveal about me? Explore how this emotion may reflect positive qualities or strengths within you.

  21. What steps can I take to address or resolve this feeling? Determine action steps or strategies to address the emotion constructively.

  22. What does acceptance of this emotion look like? Consider how you can practice acceptance of the emotion without judgment.

  23. Am I ready to release or let go of this emotion? Reflect on whether you are prepared to release or transform the emotion in a healthy way.

  24. If not ready to release or let go of this emotion, can you identify why? Consider what getting closure would look and feel like as a starting point to diving into the why.

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