Emotion Regulation
Emotion Diary Example
A filled-in emotion diary entry showing how to track events, thoughts, emotions, urges, actions, and after-effects.
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.
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Entry 1 – Afternoon Conflict
- Prompting Event: Coworker questioned my data in front of the team.
- Thoughts: “I look incompetent,” “She’s attacking me.”
- Emotions: Anger 7, Shame 6. Body: flushed face, tight jaw.
- Urges: Argue, shut down.
- Actions: Used STOP, requested a follow-up chat, reviewed data before responding.
- After-Effects: Calmer by evening, relationship intact, noted need to prepare clarifying slides.
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Entry 2 – Evening Loneliness
- Prompting Event: Scrolled social media, saw friends out without me.
- Thoughts: “I’m forgotten,” “No one invites me.”
- Emotions: Sadness 6, Envy 5. Body: heavy chest.
- Urges: Withdraw, delete apps.
- Actions: Texted friend to plan coffee, did opposite action by baking cookies for neighbors.
- After-Effects: Mood improved to 3, felt connected after neighbors visit.
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Entry 3 – Morning Motivation Dip
- Prompting Event: Alarm went off, felt exhausted.
- Thoughts: “Today will be a mess,” “I can’t do it.”
- Emotions: Anxiety 4, Apathy 6. Body: sluggish, headache.
- Urges: Stay in bed.
- Actions: Applied PLEASE (hydrated, breakfast), reviewed values, listened to energizing playlist, got up.
- After-Effects: Energy rose to 5, completed top priority task by noon.
Real-world examples
Try spotting moments like these in your week. Notice how the skill changes the ripple effect of a tough situation.
Key Observations
- Thoughts often jumped to all-or-nothing conclusions.
- Using STOP, opposite action, and PLEASE reduced intensity quickly.
- Planning connection activities buffered loneliness triggers.
Practice Activity
Reference this example while completing your own diary. After a week, compare your entries to notice similarities.
What strategies from the example resonate with you?
How do your urges differ, and what skills could you adopt?
What after-effects do you want to track more closely?
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