Free worksheet

Identifying Emotions

A printable worksheet to help you notice, name and steady what you're feeling right now — then pick a small grounding step.

How to use this worksheet: take one slow exhale first. Then move through the sections gently. Circle every word that fits — you can feel more than one thing at once.

1. Circle every emotion that fits right now

Tap the words that fit right now. We'll suggest a few grounding techniques matched to what you've selected.

Happy

Sad

Angry

Afraid

Ashamed

Numb

Once you tap a few words above, tailored grounding suggestions will appear here.

2. In one sentence, what am I feeling?

e.g. "I feel small and left out."

3. Where do I notice it in my body?

Chest, throat, stomach, shoulders, jaw, hands, legs.

4. What might be underneath it?

A story I'm telling myself, an old memory, an unmet need.

5. What would I say to a friend who felt this way?

6. My grounding next step

Circle one to try in the next ten minutes:

5-4-3-2-1 senses exercise
Box breathing (four slow, even breaths)
Progressive muscle relaxation — tense and release
Body scan — noticing each area gently
A short walk, cold water on my wrists, or a warm drink

7. After grounding, how do I feel now?

Any small shift counts.

Download PDF