Feelings Snapshot

It can be hard to identify one’s feelings, especially in stressful situations. Yet understanding feelings is an important part of caring for oneself and for others and is an essential element of selfregulation and coping with challenging situations. Focusing attention on how you are feeling, makes it more likely you can identify strategies that respond effectively to your needs. This activity can be used as a general check in or as a targeted strategy to identify, reflect on, and respond to your emotions.

1. Take a few minutes to express on paper how you are feeling right now. For example, you can draw, journal, color, sketch, or write a poem. This is your Feelings Snapshot.
2. Review your Feelings Snapshot to look for themes. What do you notice about the words or colors you used to express your feelings? Do any themes emerge?
3. Identify two or more words that best describe how you are feeling right now. Use the Feelings Wheel to identify other words to describe how you are feeling. Notice any thoughts or judgements that surface related to these feelings. Know that feelings arise for a reason, and all feelings are OK.
4. Use your two words to create a caption for your Feelings Snapshot. For example, use an I-Message to describe how you are feeling (e.g. I feel excited because my sister is coming to town; I feel worried about paying the bills).
5. Reflect on your feelings. Where do you feel the emotion in your body? What sensations do they create? Do you feel hot in your face or neck; do you feel tension or energy somewhere in your body; is your heart racing or are your hands sweating; or do you feel calm, relaxed? What is causing these feelings?
6. If you choose, think about how you might want to respond to your feelings. What do your feelings tell you about your wants, needs, values, or priorities? Is there anything you want to do as a next step, now that you’ve reflected on what you are feeling and why you are feeling that way?

• Was it easy or hard to create a snapshot of how you are feeling today? Why?
• How did the Feelings Wheel help you identify your feelings? Are there any words you would add to the feelings wheel?
• Can you think of times it would be helpful to pause what you are doing and take stock of your feelings?