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FeelingsJOURNAurnal belongs to:ojsiThBrought to you by GoZen.comLicensed to Angie DickeyL
How This Journal WorksIf you've ever had a challenging feeling that you don't know how todeal w ith, this journal is for you. There are 5 steps to navigatingbig feelings, and we're going to walk you through each. Try totake a step every day for the next five days. The steps are:#1What’s the feeling?P ut a name to what you're feeling.#2 Where’s the feeling?Find where the feeling shows up in your body.#3 when do you have the feeling?Figure out what situations bring up the feeling.#4 Welcome the feeling!Accept the feeling instead of ignoring it.#5 Words from your feelings.Listen to the message your feeling is sending.GoZen.comLicensed to Angie Dickey
#1: What’s the feeling?Do you ever have feelings that are hard to deal w ith? Circle atleast 3 of those challenging feelings below. You might be surprisedto learn that all feelings have a purpose and can even be helpful!F ocus on 1 of the feelings you circled throughout this journal. appointedEmbarrassedExcitedF trongSurprisedTiredW orriedGoZen.comLicensed to Angie Dickey
feelings about your feelingsHave you ever thought about how you feel about certain feelings?F ocus on 1 challenging feeling and answer the questions.F eeling:How hard is this feeling to deal w ith?Waytoo hardEasyDo you feel like this feeling is helpful in your life?TotallyunhelpfulReallyhelpfulDo you w ish to have more of less of this feeling?Less orNoneMoreWhat's one good thing that's come from this feeling?(Example: My anger made me speak up for myself.)GoZen.comLicensed to Angie Dickey
#2: Where's the feeling?F eelings show up in different parts of the body.Where do you feel your feeling? Do you feel yourstomach flipping or your hands clenching?HOTF eelingsUse colors toshow whereyour feelingsare and if theyare hot orcold.COLDF eelingsExampleGoZen.comLicensed to Angie Dickey
Notice what your body is doing! When you feel afeeling, you probably notice different sensations.Circle what you're feeling and draw your own!my Feeling:What my body is doing:SweatingHeart racingTightness inmy bodyShallowbreathingTremblingF eeling hotor coldGoZen.comLicensed to Angie DickeyButterflies inmy stomachF eeling dizzy
body language!What do your body and face look likewhen you have certain feelings? Look atthe examples and create your own!eringttahCteethEyebrow esArmscrossedgP outinmouthJealousGoZen.comLicensed to Angie Dickey
#3 when do you have the feeling?Get to know what situations come right before youhave certain feelings. Fill in real examples below.BeforeF eeling(Situation)Example: My brother went into my roomw ithout asking and took something.AngryAngryAnnoyedBoredF ocusedGoZen.comLicensed to Angie Dickey
when do you have the feeling?Get to know what situations come right before you havecertain feelings. Fill in your feelings and examples below.BeforeF eeling(Situation)GoZen.comLicensed to Angie Dickey
#4: Welcomethe feelingW elcoming your feelings meansnoticing them pop up w ithout tryingto change, ignore, or run away fromthem. W elcoming takes practice!Practice saying hi to your feelingslike they are friends coming fora visit. Start your sentencesw ith "I notice I feel."I noticegry.naleeIfin,noemoCanger.GoZen.comLicensed to Angie DickeyI noticeI feelsaHi, sad d.ness.
uncomfortable is okayTry this: Pick a challenging feeling (anger, jealousy etc.). Set a timerfor 2 minutes. Close your eyes and think about the last time you feltthat way. What happened? Who was there? What was the scene?V isualize it in detail. See if you can bring the feeling up. Remember,you're safe. When you're done, write keywords about your experience.GoZen.comLicensed to Angie Dickey
under the feelingWhen you welcome challenging feelings, sometimes you noticeother feelings or thoughts pop up. What else do you feel?Circle feelings that come up for you and write in your own.MisunderstoodL onelyDisrespectedF orgottenFrustratedBlamedGuiltyL eft outT iredGoZen.comLicensed to Angie Dickey
ride thefeelingswaveF eel your feelings, even ifthey're uncomfortable! Imagineyou're an expert surfer andfeelings are just waves you haveto ride. You'll see some helpfulsayings below to use whenyou have challenging feelings.Add in some of your own!ice I'm havingI n o t g in gfeeling.nhallecaan do hard thIcin.gsdingI'm rithe wave.I am powerful.eelings arese f table, butehTmfor gerous.ocundantnoGoZen.comLicensed to Angie Dickey
welcoming before reactingWelcoming your feeling means pausing andaccepting the feeling before reacting.BeforeF eelingWelcomeI took a breathand said hi tomy anger. It wasuncomfortable, butI knew I was okay.Ex: My brotherwent into my roomw ithout asking andtook something.AngryReactionI went to talkto my brotherabout whathappened.Circle the feelings which are the most difficult towelcome (pause, accept, feel). What do you usuallydo instead of welcoming these iousDisappointedEmbarrassedExcitedF trongSurprisedTiredW orriedGoZen.comLicensed to Angie DickeyInstead of welcomingthese feelings, Iusually. (circle one!)Ignore themDistract myselfHide themReact w ithout thinkingHope they disappearOther:
practice welcomingPlan how you're going to welcome your challenging feelingsbefore they arise. Fill out some scenarios below.BeforeF eelingWelcomeReactionBeforeF eelingWelcomeReactionGoZen.comLicensed to Angie Dickey
#5: Wordsfrom yourfeelingsEven thoughfeelings can'tuse w ords,they have alot to say.They're sendingmessages andthey wantyou to listen!SADNESS, what's wrong?You've lost something,and that hurts.What's up, DISGUST?That's gross! Don't goanywhere near it!Why are you so loudtoday, ANGER?Someone's being unfair toyou and it's NOT okay.Why am I feeling?What is yourfeeling tryingto tell you?GoZen.comLicensed to Angie Dickey
If your feelings could speak.F eelings are constantly sending our body and mind messages.If they could speak, they might sound something like this:This situation feels unfair. Yourboundaries are being crossed! Youcan ask for what you need.AngryYou behaved in a way you're not proudof. Check in to see if you need torepair a friendship or relationship.GuiltySomething turned out differentlythan you expected. Not gettingwhat you expected feels bad.DisappointedYou feel a loss and need relief. It'sokay to cry. Be easy on yourself.SadYou need to perform right now-you need a little motivation!W orriedGoZen.comLicensed to Angie Dickey
if you could talk back.Imagine your feelings could talk and you couldrespond. Write out your conversation below!F eelingMeF eelingMeWhat did you learn?GoZen.comLicensed to Angie Dickey
transform your feelingsYou may not be able to control your feelings, but youhave power over your reaction. You can choose to dothings that transform your feelings into empowerment.Splash somecold waterTake a deepon my face. breath andexhalefor 5-7 seconmyods.tnL isteng.osetDraw orifavorTake a breakcreate aTalk toand try again.piece of art. Know that thissomeone Iis temporary.respect.t howuThank someoneobakinhTInvert intostapeI'm grateful for.macrI ovea headstand.segnellach(safely).Sip sotsme P ush againF ocus on onewater.llaaw.tiny good thingTalk to theinmylife.hperson thatWrite a letterReacoaupset me.ttuReexpressingmymemboer,d.I'm not alone.frienfeelings.Grab a journaland write abouthow I feel.Remember, thisisn't every partof my life.F igure out ifit is a small,medium, or bigproblem.GoZen.comLicensed to Angie DickeyoneHelp someinghtemoshw it.they need
my Ways:What are some waysyou like to transformyour feelings?GoZen.comLicensed to Angie Dickey
Try this: Pick a challenging feeling (anger, jealousy etc.). Set a timer for 2 minutes. Close your eyes and think about the last time you felt that way. What happened? Who was there? What was the scene? Visualize it in detail. See if you can bring the feeling up. Remember, you're safe. When you're done, write keywords about your experience .
