Emotion Compass Worksheet
Emotion Compass
Part 1: Mind & Body Weather Station
Name:
Date:
Class:
Emotions give us vital data about what we experience. Use this compass to pause, decode what you are feeling in your body and mind, and choose your next best step.
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Check Your Inner Weather
Circle your primary state
Sunny Calm / Energized
Partly Sunny Okay / Neutral
Rainy Sad / Drained
Stormy Angry / Agitated
Foggy Numb / Confused
Physical Sensations (Where do you feel this? e.g., tight chest, heavy shoulders, racing heart):
Intensity Scale (1 = Barely felt, 10 = Maximum):
12345678910
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The Trigger Decoder
The Situation / Spark
What specific event, comment, or change took place right before this feeling?
The Inner Narrative
What automatic thought or assumption popped into your head?
The Unmet Need
What do you need right now? (Rest, space, comfort, fairness, encouragement?)
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Emotion Matrix: Name It to Tame It
Select closest words
HIGH ENERGY • CHALLENGING
Frustrated Anxious Overwhelmed Annoyed Panicked
HIGH ENERGY • PLEASANT
Excited Proud Inspired Motivated Playful
LOW ENERGY • CHALLENGING
Exhausted Lonely Disappointed Insecure Helpless
LOW ENERGY • PLEASANT
Peaceful Content Grateful Safe Relaxed
My exact emotion right now:
Emotion Compass • Page 1 of 2 Turn over to select your regulation reset tools →
Emotion Compass
Part 2: Reset Toolkit & Healthy Action
Name:
Class:
Once you understand your emotional state, you have the power to steer it. Complete the grounding exercise below, choose a strategy, and draft your communication plan.
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The 60-Second Grounding Anchor (5-4-3-2-1)
Somatic Reset
5 Things you SEE:
4 Things you TOUCH:
3 Things you HEAR:
2 Things you SMELL:
1 Truth you KNOW:
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Strategy Selection Menu
Pick at least one tool to test
Release Energy
- 5-minute brisk walk
- Wall push-ups or stretch
- Cold water on face or hands
- Progressive muscle clench
Soothe & Slow Down
- Box breath (In 4, Hold 4, Out 4)
- Listen to 1 calming track
- Journal stream of thoughts
- Step away to quiet space
Connect & Support
- Check in with a trusted adult
- Ask a friend for a hug/laugh
- State boundary clearly
- Send an appreciative message
My chosen strategy right now:
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Healthy Expression & Self-Compassion
The "I-Statement" Communication Formula
When discussing this with someone else, fill in your statement:
I feel:
When:
Because:
I need:
My Kind Self-Reminder
Write one supportive phrase you can say to yourself when feeling this way:
"It is normal to feel this way, and I can handle this one step at a time."
Emotion Compass • Page 2 of 2 Remember: All emotions are valid; you control your response.
