Emotion Regulation
Emotion Diary
Log daily emotions—track prompting events, interpretations, sensations, urges, actions, and after-effects to spot patterns.
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
Prompting Event
Note what happened externally and internally. Include time of day and context.
2
Thoughts & Interpretations
Record the story you told yourself, judgments, or predictions that intensified the emotion.
3
Emotion & Intensity
Name the emotion(s), rate intensity 0–10, and list body sensations.
4
Urges & Actions
Describe what the emotion pushed you to do and what you actually did (skills used, impulsive moves, or avoidance).
5
Consequences & After-Effects
Capture immediate outcomes and lingering effects on mood, relationships, or goals.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Sample Entry
Event: Received curt email. Thoughts: “She hates my work.” Emotion: anger 6, shame 7. Urge: send snarky reply. Action: paused, used STOP, drafted calm clarification. After-effects: relief, relationship intact.
Second Entry
Event: Friend canceled plans. Thoughts: “I’m not a priority.” Emotion: sadness 5, disappointment 6. Urge: withdraw. Action: texted “Let’s reschedule,” scheduled solo movie night. After-effects: mood 3, felt proud for opposite action.
Practice Activity
Complete the diary daily for a week. Highlight patterns in thoughts, urges, and effective skills.
What themes do you notice in prompting events?
Which interpretations amplify emotions most?
Which skills lowered intensity or prevented urges?
What adjustments will you try next week?
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