Emotion Regulation
Emotion Analysis Snapshot
Use this streamlined form to capture the essentials of an emotion when you’re short on time.
Tip: jot notes below, then print or “Save as PDF.”
How to practice it
Move through each step slowly. Notice what the skill asks for and how you can experiment in real life.
1
Event & Emotion
Summarize what happened and the primary emotion/intensity (0–10).
2
Thoughts
Capture one or two key thoughts or images that fueled the emotion.
3
Body & Urge
Note main physical sensations and the urge that followed.
4
Action Taken
Record what you did (skills, impulses, avoidance).
5
Result & Next Skill
Describe the outcome and which skill you’ll use next time.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Snapshot Example
Event: Partner canceled dinner. Emotion: disappointment 6. Thoughts: “I’m not important.” Body: heavy chest. Urge: withdraw. Action: texted feelings + rescheduled. Result: felt heard; next time use Check the Facts sooner.
Practice Activity
Complete three quick snapshots this week—use them when you can’t fill out the full analysis.
What emotion stood out most today?
Which thought drove the intensity?
Did your action help or hinder?
What skill will you try in the next similar moment?
Want to practice emotion regulation with the WithMarsha app?
WithMarsha guides you through this skill in real time, keeps track of your practice, and helps you build your DBT toolkit day by day.
Download WithMarsha