Narrative therapy externalizing worksheet for emotional exploration.

- Identify the specific emotion you are experiencing, such as sadness, anger, or anxiety.
- Label the emotion with a precise name, for example, “resentment” or “disappointment,” to create distance from it.
- Recognize that this feeling is external to your core self and observe how it influences your thoughts and behaviors.
- Describe what the feeling tells you about your needs, boundaries, or unmet expectations.
- Note any actions or reactions the feeling compels you to take, such as withdrawing, lashing out, or avoiding situations.
- Reflect on whether these actions align with your values or if they are driven by the externalized emotion.
- Consider alternative responses that honor your true self rather than reacting to the externalized feeling.