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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
Log daily emotions—track prompting events, interpretations, sensations, urges, actions, and after-effects to spot 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. Include 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
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.
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. 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?