Between Sessions
Emotional Dysregulation Tracker
Use this tracker when you notice yourself becoming emotionally dysregulated. Pause, step away if needed, and move through each prompt. Be honest and gentle with yourself.
Start0 of 12 sectionsComplete
1
Date & Time
When is this happening?
2
Situation & Trigger
What just happened?
What just happened? Where am I? Who is involved?
3
Current Emotions
Label and rate each from 0–10
Primary emotion — what is loudest right now?
Secondary emotion — what is underneath or alongside?
Intensity
5
Intensity
3
4
Physical Sensations
What is your body doing?
Select all that apply — or add your own below.
Tight chest
Racing heart
Shallow breathing
Stomach knot
Trembling
Jaw clenching
Shoulders raised
Felt numb or flat
Hot or flushed
Felt heavy
Dizzy or lightheaded
Throat closing
5
Thoughts & Beliefs
What is your mind saying right now?
What thoughts are running through your mind? Worst-case predictions, self-criticism, assumptions about others?
6
Which Part of Me Feels Threatened?
Attachment needs and historical patterns
Which attachment need feels threatened right now?
Safety
Acceptance
Connection
Autonomy
Being seen
Being valued
Feeling loved
Feeling enough
What old wound or pattern does this remind you of?
e.g. childhood rejection, abandonment, criticism, humiliation — this isn't just about now.
7
Urge to Respond
What is pulling you right now?
What are you wanting to do right now?
Withdraw
Yell or raise voice
Blame
Appease or give in
Cling
Freeze
Lash out
Shut down
Escape or flee
Defend myself
How do you normally respond when you feel this way?
8–9
Consequences of My Typical Response
Short-term and long-term effects
Short-term — how does my usual response affect me and others immediately?
Long-term — how does it affect my relationships, sense of safety, or sense of self over time?
10
Secure Alternatives to Try Now
Choose one or more to try in this moment
Grounding & Self-Soothing
4-4-6 breathing
5-4-3-2-1 senses
Progressive muscle relaxation
Hand over heart
Cold water on face
Step outside briefly
Cognitive Pause
Name the emotion out loud
Challenge one unhelpful thought
Look for evidence against my story
Remind myself this will pass
Self-Compassion
"I'm doing the best I can"
"It makes sense I feel this way"
"My feelings are valid"
Soothing touch — hand to heart
Connection & Behavioral Options
Ask for a time-out
Use "I feel X, I need Y"
Call a trusted person
Write a note to reflect later
Short walk or movement
Schedule a calmer conversation
11
Plan for Repair or Follow-Up
If I acted in a way I regret
If I acted in a way I regret — how will I repair? (e.g., apologize, clarify intent, ask for feedback)
When will I revisit this situation — to reflect or discuss it calmly?
12
What I Learned & Next Steps
One insight, one concrete step
One insight from this moment:
One concrete step I will take next time to respond more securely:
13
Sense of Safety & Regulation Now
How are you feeling after working through this?
Rate your current sense of safety and regulation (0 = still flooded, 10 = fully regulated)
🌿 Quick grounding exercises
4-4-6 breathing: inhale for 4, hold for 4, exhale for 6. Repeat 4 times.
5-4-3-2-1 grounding: name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste or breathe.
Soothing touch: hand over heart or wrap arms around yourself and hold for 30–60 seconds.
Name it to tame it: silently name the emotion — "I am feeling angry / anxious / sad." Naming activates the prefrontal cortex and begins to regulate the nervous system.
Your Reflection Summary
🔥
The Trigger & Emotions
🧠
Body, Thoughts & Parts
⚡
Urges & Consequences
🌱
Alternatives & Next Steps
—
Sense of safety & regulation at completion
You showed up for yourself today — that is not small. Bring this to your next session and let your therapist help you go deeper.