Universal · Skills
Emotional Regulation Worksheet
Notice → Name → Understand → Choose
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Regulation isn't suppression. It's noticing the emotion early, naming it accurately, and choosing a response that fits — instead of one the emotion picks for you.
1. Notice
What happened (just the facts)
Where I feel it in my body
2. Name
Surface emotion (the loud one)
Underneath that — the softer one
Intensity 0–10
nonemost
1
2
3
4
5
6
7
8
9
10
3. Understand
What is this emotion trying to tell me?
What does it want me to do?
What does it actually need?
4. Choose
If I act on the urge, what happens?
An opposite or values-aligned action
One regulation skill I'll use right now