Emotional Regulation Educational Worksheets & PDFs - LindsayBraman.com - Free Printable

It looks like you've uploaded a "Check the Facts" worksheet from an *Emotion Regulation* series (likely part of a cognitive-behavioral therapy or emotional regulation curriculum). This worksheet is designed to help individuals identify and regulate their emotions by breaking down emotional experiences into observable facts, interpretations, and reactions.

Since this is a worksheet template, there is no specific problem or image content provided beyond the form itself. However, I can guide you through how to complete it effectively and explain the purpose and solution strategy behind each step.

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🔍 Purpose of the Worksheet

This tool helps people:
- Distinguish between facts (what actually happened) and interpretations (thoughts, beliefs, assumptions).
- Reduce emotional reactivity by checking whether their emotional response is based on accurate information.
- Practice mindfulness and self-awareness in emotional situations.

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✔ How to Complete the Worksheet (Step-by-Step Guide)

Let’s go through each section with examples to illustrate how to use it.

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#### Step 1: Identify the Emotion

> Ask: What emotion do I want to change?

EMOTION NAME: Anger
INTENSITY (0–100): Before: 80 | After: ___

📌 *Example:* You’re feeling angry after a colleague took credit for your idea in a meeting.

> 💡 Tip: Be specific — "anger" vs. "frustration" or "disappointment" may require different responses.

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#### Step 2: Describe the Prompting Event

> Ask: What is the PROMPTING EVENT for my emotional reaction?

DESCRIBE THE PROMPTING EVENT:

> "During the team meeting today, Sarah presented the project plan that I had spent two weeks developing. She didn’t mention me at all, even though I had shared the draft with her earlier. When I tried to clarify, she said, 'I just expanded on it.' I felt dismissed."

📌 *Be specific:* Who? What? When? Where? Why? Include observable details.

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#### CHECK THE FACTS!

Now, rewrite the event using only factual observations, removing judgments or assumptions.

REWRITE THE FACTS:

> "In the team meeting today, Sarah presented a project plan. I had previously shared a draft version with her. She did not acknowledge my contribution during the presentation. When I asked about it afterward, she said she had 'expanded on' the idea."

🔍 *What changed?*
- Removed: “She stole my work” → replaced with “she presented it without acknowledging me.”
- Removed: “She’s dishonest” → replaced with neutral observation.

> 💡 Fact-checking goal: Avoid exaggeration (“She always takes credit”) or assumptions (“She knew it was mine”).

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#### Step 3: Examine Your Interpretations

> Ask: What are my INTERPRETATIONS (thoughts, beliefs, etc.) about the facts?

List your interpretations:

1. "She intentionally took credit for my work."
2. "She doesn't value my contributions."
3. "Everyone thinks I'm not important."
4. "I’m being ignored and disrespected."

These are assumptions — they're not necessarily true, but they fuel strong emotions.

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#### CHECK THE FACTS!

Now, list other possible interpretations of the same facts.

Other Possible Interpretations:

1. "Sarah might have forgotten I wrote the initial draft."
2. "She may have thought she was improving it enough to present as her own."
3. "She might not realize how much effort I put into it."
4. "She could be nervous and didn’t mean to overlook me."
5. "Maybe she assumed I would get credit later."

> 💡 Goal: Broaden perspective — consider alternative explanations that are less emotionally charged.

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#### Rewrite the Facts (Again)

Now, if needed, update your description of the facts based on more accurate or helpful interpretations.

REWRITTEN FACTS:

> "Sarah presented a project plan that resembled my earlier draft. I had shared it with her, but she did not acknowledge my input during the meeting. She mentioned expanding on it, which suggests she saw it as a collaborative process."

> 💡 This version is fact-based, avoids blame, and opens space for communication.

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🧠 Final Step: Reflect & Regulate

After completing the worksheet:

- Ask: *"Is my interpretation likely? Is it helpful?"*
- If not, try to reframe it constructively.
- Consider what action you’d like to take next (e.g., talk to Sarah calmly, document your contributions, set boundaries).

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✔ Summary: Solution Strategy

| Step | Focus | Purpose |
|------|-------|--------|
| 1 | Identify emotion | Know what you're working with |
| 2 | Describe the event | Get clear on what happened |
| 3 | Check facts | Remove bias and exaggeration |
| 4 | List interpretations | See where thoughts go wrong |
| 5 | Find alternate views | Reduce emotional intensity |
| 6 | Rewrite facts | Build a balanced, accurate narrative |

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🎯 Example Outcome

Instead of reacting with anger ("She stole my work!"), you now:
- Understand the facts: She presented something similar to your draft.
- Recognize your interpretation: That she meant to steal credit.
- Consider other possibilities: Maybe she didn’t know, or misunderstood.
- Decide on a calmer response: Talk to her privately, share your concerns respectfully.

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💬 Final Note

This worksheet is especially useful for:
- Managing anxiety, anger, or sadness
- Improving interpersonal relationships
- Developing emotional intelligence and mindfulness

If you'd like, I can help you fill out this worksheet based on a real-life situation you're facing. Just describe the event and your emotion!

Would you like to do that?