Emotion Diary Example

A filled-in emotion diary entry showing how to track events, thoughts, emotions, urges, actions, and after-effects.

What this worksheet is for

A filled-in emotion diary entry showing how to track events, thoughts, emotions, urges, actions, and after-effects.

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 diary example worksheet

Worksheet type: Support worksheet

How to practice it

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.

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.

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

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.

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

Reference this example while completing your own diary. After a week, compare your entries to notice similarities.

Reflect and write

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?

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.

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.

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.