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Identifying Your Emotional Triggers Worksheet

This document provides instructions for identifying emotional triggers. It involves keeping a log of stressful situations at work or home over a week, noting what happened and the emotions felt. After reviewing the log, patterns of triggers can emerge. The goal is to become aware of one's own emotional patterns so they can be better managed. Examples provided include noticing short-temperedness arises with deadline pressure and assuming others are not working hard. Managing triggers may involve consciously relaxing and reminding oneself of valid reasons for others' questions.

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Jasmere Cantano
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102 views2 pages

Identifying Your Emotional Triggers Worksheet

This document provides instructions for identifying emotional triggers. It involves keeping a log of stressful situations at work or home over a week, noting what happened and the emotions felt. After reviewing the log, patterns of triggers can emerge. The goal is to become aware of one's own emotional patterns so they can be better managed. Examples provided include noticing short-temperedness arises with deadline pressure and assuming others are not working hard. Managing triggers may involve consciously relaxing and reminding oneself of valid reasons for others' questions.

Uploaded by

Jasmere Cantano
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Identifying Your Emotional Triggers

INSTRUCTIONS

Use this worksheet to help you become aware of what triggers frustration and anxiety for you. When you
know your own patterns, you can manage your emotions better.

Step 1: Whenever you feel stressed at work or home, take a moment and fill out the log below. Try it for a
week. Make sure to note:
 What happened
 The emotions you experienced

WHAT HAPPENED? EMOTIONS I FELT


Example I felt stressed when people asked questions Irritated, worried we were going to run behind. If
about information we’d already reviewed in that people weren’t going to pay attention in the
morning’s meeting. meeting, I could have been getting other things
done this morning.
MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Step 2: Review what you wrote down over the past week. Did any patterns emerge? What are you now aware
of?

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© 2020 Harvard Business School Publishing. All rights reserved. Harvard Business School Publishing is an affiliate of Harvard Business School
Example: I notice that when I have deadline pressure, I start getting tense and quickly assume the worst of
others—that they’re not working hard or not paying attention. I get short-tempered at work and home too.

Step 3: Identify how you might manage your emotional triggers.


Example: I want to consciously relax and remind myself that I usually meet my deadlines. Plus, there are
usually valid reasons why people ask follow-up questions. It may sound like we’re covering the same ground,
but usually there’s some nuance there.

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© 2020 Harvard Business School Publishing. All rights reserved. Harvard Business School Publishing is an affiliate of Harvard Business School

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