FEELING INTENSE EMOTION RIGHT NOW. AM REALLY TRIGGERED. SENT EILEEN A TEXT TELLING HER I FELT OVERWHELMED AND EMOTIONAL AND TRIGGERED. DIDNT HAVE WORDS TO TELL HER WHY. SHE’LL UNDERSTAND. SAW THIS ON ANOTHER BLOG AND DECIDED I’D TRY AND FILL IT OUT. HERE GOES.
Name: LIZ Date: 8/27/15
Primary Emotions: SADNESS, ANGER, OVERWHELM, DESPAIR Intensity (0-100): 90
Prompting event (for emotion, who what, where, when):
WAS HAVING FLASHBACKS. THEY CAME ON SUDDENLY. REMEMBERED STUFF AROUND MY ABUSE. STUFF ABOUT BEING RAPED. COULDNT GET IT OUT OF MY HEAD AND SPIRALED THEN.
Interpretation (beliefs, assumptions, and appraisals of the situation):
THIS IS NOT HAPPENING, IT CANT BE. ITS NOT FAIR. I HATE FLASHBACKS, I HATE MEMORIES, I WISH IT WOULD JUST STOP.
Body changes and sensing: FEELING LIKE PUNCHING SOMEONE, PREFERABLY MY ABUSERS, WANTING TO CRY, FEELING ALONE AND FRUSTRATED.
Body Language (facial expression, posture, gestures): EYES TEARING UP, SCREWING UP MY FACE, HITTING MY HAND ON THE TABLE
Action Urges (what did I feel like doing, what did I want to say):
PUNCHING SOMEONE, CRYING, LASHING OUT, REACHING OUT TO SOMEONE, CUTTING.. Taking PILLS. .
What I said or did in the situation:
EMAILED MY THERAPIST, DRANK A CUP OF COFFEE, LOOKED AT MY EMAIL, PATTED NITRO.
After Effects (secondary emotions, memories, thoughts, state of mind, behavior):
THE ANGER TURNED TO OVERWHELMING SADNESS ONCE THE RAGE SUBSIDED. FELT LIKE JUST CRYING MY EYES OUT. NEEDED A HUG FROM SOMEONE.
(expectations) and the root emotion (anger.)
Function of Emotion: ????
Other possible interpretations:
I SHOULD USE MY COPING SKILLS, IF I DO, THEN PERHAPS I’LL FEEL LESS INTENSE EMOTIONS AND BE LESS TRIGGERED.
New Intensity (0-100): 50
Many of us's blog 
It looks like you got through it as well as possible. That’s progress, right? Do you think the worksheet helped?
Yes I think it helped. I’m glad I decided to do it. It was a distraction. My therapist hasn’t emailed me back yet but she will. Liz
Nice job on this, Liz.
Thank you. I found it very helpful
that seemed like a useful worksheet. i’m glad you did it as opposed to some of the things you felt like doing.
Yes so am I, glad I was able to use my skills rather than doing unhealthy coping techniques