My Feelings Chart

Each of our emotions relates to specific experiences. In this exercise you will be asked to draw an experience in which you’ve related to various emotions. This is an opportunity to reflect on the last time you experienced each emotion. I’ve had clients who have had a difficult time remembering the last time they felt genuine feelings of happiness. It’s important to nurture your inner world and allow yourself to appreciate and enjoy life.

BENEFITS: Identifies personal feelings and helps gain mastery and regulation over emotions

MATERIALS: 1 sheet of 18-by-24-inch heavy-weight drawing paper Scissors Pen Colored pencils Oil pastels

STEPS:

1.Cut the sheet of paper into 8 equal squares.

2.Use a pen to assign a feeling to each square.

For example, you could list one of the following in each square: joy, frustration, hate, love, anxiety, sadness, boredom, and excitement.

3.With the colored pencils or oil pastels, draw an image or scene on each square that depicts the last time you experienced the emotion you have listed in that square. Complete your exercise first before answering related questions

Questions for your journal:

·Look at each emotion. To which squares did you add the most details and give the most attention?

·Which emotions do you want to experience more of?

·What can you do today to nurture that experience?