Track your emotional triggers and responses with this detailed worksheet.

The image you provided is a worksheet titled "Tracking Triggers", which is designed to help individuals reflect on their emotional responses and identify the triggers that lead to distress. The goal is to understand how much of the reaction is due to the present situation versus past experiences or other factors.

Explanation of the Worksheet:

1. Trigger: This is the event, situation, or stimulus that caused the distress.
2. Emotions: The feelings experienced during the trigger (e.g., angry, anxious, scared).
3. Belief: The underlying thought or belief about oneself that arose during the trigger (e.g., "I am not good enough").
4. Percentage from the Present: Indicates how much of the reaction was directly related to the current situation.
5. Percentage Extra or Too Much: Indicates how much of the reaction seemed excessive or disproportionate to the present situation.

Steps to Solve the Problem:

To use this worksheet effectively, follow these steps:

#### 1. Identify a Trigger
- Recall a recent situation where you felt distressed or upset.
- Write down what happened in the "Trigger" section.

#### 2. List Your Emotions
- Reflect on the emotions you experienced during the trigger.
- Use the "Emotions List" on the right side of the worksheet for reference.
- Write down the emotions in the "Emotions" section.

#### 3. Identify Your Beliefs
- Think about what thoughts or beliefs came up during the trigger.
- These might be self-perceptions or judgments about yourself.
- Write these in the "Belief: I AM..." section.

#### 4. Analyze the Reaction
- Consider how much of your reaction was directly related to the present situation.
- For example, if someone criticized you, how much of your anger was because of the criticism itself?
- Mark the percentage in the "% FROM THE PRESENT" bar.

- Next, consider how much of your reaction seemed excessive or disproportionate.
- For example, if you felt extremely angry over a minor comment, how much of that anger might have been due to past experiences or other factors?
- Mark the percentage in the "% EXTRA OR TOO MUCH" bar.

#### 5. Repeat for Multiple Triggers
- Fill out the worksheet for multiple triggers to gain a broader understanding of your emotional patterns.

Example Filling Out the Worksheet:

Let’s say you had a recent argument with a colleague.

#### First Entry:
- Trigger: Colleague criticized my work during a meeting.
- Emotions: Angry, frustrated, embarrassed.
- Belief: I am incompetent.
- % FROM THE PRESENT: 30% (The criticism itself wasn’t severe, but it triggered something deeper.)
- % EXTRA OR TOO MUCH: 70% (Most of the anger came from past experiences where I felt judged.)

#### Second Entry:
- Trigger: A friend didn’t reply to my message.
- Emotions: Sad, worried, lonely.
- Belief: I am unimportant.
- % FROM THE PRESENT: 20% (Not getting a reply can feel normal sometimes.)
- % EXTRA OR TOO MUCH: 80% (Most of the sadness came from feeling unloved in the past.)

Purpose of the Worksheet:

This exercise helps you:
- Understand Emotional Reactions: By breaking down your reactions, you can see how much is due to the present situation versus past experiences.
- Identify Patterns: Over time, you may notice recurring themes in your triggers, emotions, and beliefs.
- Develop Self-Awareness: Recognizing when your reactions are disproportionate can help you manage your emotions better in the future.

Final Answer:

The solution involves filling out the worksheet by reflecting on specific triggers, identifying emotions and beliefs, and analyzing the percentage of your reaction that comes from the present versus past experiences. This process helps in gaining insight into emotional patterns and managing reactions more effectively.

Final Answer:
\boxed{\text{Fill out the worksheet by identifying triggers, emotions, beliefs, and analyzing the percentages as described.}}