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DBT worksheet export
Observing & Describing Emotions
Break an emotion into prompting events, interpretations, sensations, expressions, urges, and after-effects to understand it fully.
What this worksheet is for
Break an emotion into prompting events, interpretations, sensations, expressions, urges, and after-effects to understand it fully.
How to use it
- Read the full skill once before writing.
- Use the examples below to spot where it fits real life.
- Complete the reflection page using the answers you already typed or by writing directly on the PDF.
At a glance
Primary topic: emotion analysis detailed worksheet
Worksheet type: Support worksheet
How to practice it
Prompting Event
Detail the external/internal event that triggered the emotion. Include vulnerabilities present (sleep, stress, etc.).
Interpretations & Assumptions
Note the meaning you gave the event—beliefs, expectations, predictions.
Body Changes
List sensations (heart rate, muscle tension, temperature) as the emotion unfolded.
Expressions & Actions
Describe facial expressions, tone, posture, words, or behaviors that followed.
Action Urges
Capture impulses—fight, flee, freeze, seek comfort—and whether you acted on them.
After-Effects
Record lingering thoughts, moods, or consequences hours or days later.
Real-world examples
Emotion: Frustration
Event: project deadline moved up. Interpretation: “They don’t respect my time.” Body: clenched jaw, shallow breath. Expression: curt email. Urge: vent to coworkers; action: scheduled planning meeting instead. After-effect: felt competent, tension eased.
Emotion: Joy
Event: received praise. Interpretation: “My work matters.” Body: light chest. Expression: big smile, energetic voice. Urge: celebrate. After-effect: motivation to tackle next goal.
Before you write
Pick one situation you are actually likely to face this week. The activity page works best when you complete it for a real moment instead of a hypothetical one.
Worksheet activity
Practice Activity
Complete the analysis for one challenging and one pleasant emotion this week.
Reflect and write
What vulnerabilities set up the emotion?
Which interpretations amplified or reduced intensity?
How did your body and urges respond?
What did you learn for next time?