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Emotion Diary
The emotion diary worksheet helps you track triggers, interpretations, body cues, urges, and outcomes so patterns become easier to catch early.
What this worksheet is for
An emotion diary is a daily record of prompting events, interpretations, feelings, urges, actions, and after-effects that helps you notice patterns.
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 dbt worksheet
Worksheet type: Secondary worksheet
How to practice it
Prompting Event
Note what happened externally and internally, including the time of day and context.
Thoughts & Interpretations
Record the story you told yourself, judgments, or predictions that intensified the emotion.
Emotion & Intensity
Name the emotion(s), rate intensity 0–10, and list body sensations.
Urges & Actions
Describe what the emotion pushed you to do and what you actually did (skills used, impulsive moves, or avoidance).
Consequences & After-Effects
Capture immediate outcomes and lingering effects on mood, relationships, or goals.
Real-world examples
Sample Entry
After receiving a curt email, I thought, “She hates my work.” I rated my anger at 6 and shame at 7, and wanted to send a snarky reply. Instead, I paused, used STOP, and drafted a calm request for clarification. I felt relieved afterward, and the relationship stayed intact.
Second Entry
After a friend canceled plans, I thought, “I’m not a priority.” I rated my sadness at 5 and disappointment at 6, and wanted to withdraw. Instead, I texted “Let’s reschedule” and planned a solo movie night. Afterward, I rated my mood at 3 and felt proud of practicing Opposite Action.
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 diary daily for a week, then highlight patterns in thoughts, urges, and effective skills.
Reflect and write
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?