Day Sadness Fear Shame Anger
Sunday Despondent, Panicked, nervous, Guilty, regretful, Outraged, bitter, miserable, tense, afraid, timid, remorseful, furious, resentful, hopeless, gloomy, terrified, embarrassed, mad, annoyed, grief, joyless, apprehensive, disgraced, irritable,
dispirited, worried dishonored indignant
dejected, sad
Monday Despondent, Panicked, nervous, Guilty, regretful, Outraged, bitter, miserable, tense, afraid, timid, remorseful, furious, resentful, hopeless, gloomy, terrified, embarrassed, mad, annoyed, grief, joyless, apprehensive, disgraced, irritable,
dispirited, worried dishonored indignant
dejected, sad
Tuesday Despondent, Panicked, nervous, Guilty, regretful, Outraged, bitter, miserable, tense, afraid, timid, remorseful, furious, resentful, hopeless, gloomy, terrified, embarrassed, mad, annoyed, grief, joyless, apprehensive, disgraced, irritable,
dispirited, worried dishonored indignant
dejected, sad
Day Sadness Fear Shame Anger
Wednesday Despondent, Panicked, nervous, Guilty, regretful, Outraged, bitter, miserable, tense, afraid, timid, remorseful, furious, resentful, hopeless, gloomy, terrified, embarrassed, mad, annoyed, grief, joyless, apprehensive, disgraced, irritable,
dispirited, worried dishonored indignant
dejected, sad
Thursday Despondent, Panicked, nervous, Guilty, regretful, Outraged, bitter, miserable, tense, afraid, timid, remorseful, furious, resentful, hopeless, gloomy, terrified, embarrassed, mad, annoyed, grief, joyless, apprehensive, disgraced, irritable,
dispirited, worried dishonored indignant
dejected, sad
Friday Despondent, Panicked, nervous, Guilty, regretful, Outraged, bitter, miserable, tense, afraid, timid, remorseful, furious, resentful, hopeless, gloomy, terrified, embarrassed, mad, annoyed, grief, joyless, apprehensive, disgraced, irritable,
dispirited, worried dishonored indignant
dejected, sad
Saturday Despondent, Panicked, nervous, Guilty, regretful, Outraged, bitter, miserable, tense, afraid, timid, remorseful, furious, resentful, hopeless, gloomy, terrified, embarrassed, mad, annoyed, grief, joyless, apprehensive, disgraced, irritable,
dispirited, worried dishonored indignant
dejected, sad
Worksheet 4-6 My Reflections
Putting Events, Feelings, and Sensations Together
As you work through this chapter, you should become more aware of how your body reacts to events in your life. And thanks to the Daily Unpleasant Emotions Checklist in the previous section, you have feeling words to label your mental and physical states. It’s time to connect these body sensations and feeling words to the events that trigger them.
Jasmine suffers from constant worry and anxiety. She thinks that her worries mainly center on her children, but at times she has no idea where her anxiety comes from. So, she fills out a Mood Diary. She pays special attention to her body’s signals and writes them down when- ever she feels something unpleasant. She then searches for a feeling word that captures her emotion. She rates the emotions and sensations on a scale of 1 (almost undetectable) to 100 (maximal). She then asks herself what was going on when she detected her distress.
Worksheet 4-7 is a sample of Jasmine’s Mood Diary; specifically, it’s a record of four days on which Jasmine noticed undesirable moods.
Worksheet 4-7 Jasmine’s Mood Diary
Day Feelings and Sensations (Rated 1–100) Corresponding Events
Sunday Apprehension, tightness in my I was thinking about going to
chest (70) work tomorrow morning.
Tuesday Anger, trembling (85) My secretary messed up my schedule.
Thursday Worry, tightness in my chest My middle child has a cold, and
(60) I’m worried she’ll have an
asthma attack.
Saturday Nervous, tension in my I have a party to go to, and I shoulders (55) won’t know many people there.
Jasmine keeps track of her moods over the course of a couple of weeks. After studying her complete Mood Diary, she comes to a few conclusions (see Worksheet 4-8).
Worksheet 4-8 Jasmine’s Reflections
Well, I’m surprised. I thought that all I worried about was the kids. Truth is, my job really gets me stirred up. Conflict isn’t easy for me either. I’d better do something about that. My shyness gets in my way, too. I didn’t realize how often I have these feelings.
Now it’s your turn to fill out a Mood Diary (see Worksheet 4-9). This exercise can provide you with invaluable information about patterns and issues that consistently cause you dis- tress. This knowledge helps you see what needs to change in your life. The exercise also lays a foundation for changing your thinking, which we get into in Part II of this book.
1. For at least one week, pay attention to your body’s signals and write them down whenever you feel something unpleasant.
2. Search for a feeling word that captures your emotion and jot it down.Refer to the Daily Unpleasant Emotions Checklist earlier in this chapter for help finding the right feeling words.
3. Rate your feeling on a scale of intensity from 1 (almost undetectable) to 100 (maximal).
4. Ask yourself what was going on when you started noticing your emotions and body’s signals.The corresponding event can be something happening in your world, but an event can also be in the form of a thought or image that runs through your mind. Be concrete and specific; don’t write something overly general such as “I hate my work.” Instead, ask yourself what happened at work that you didn’t like.
5. Look over your Mood Diary to see if you can draw any conclusions or come up with any new insights into where your body signals come from. Write a few sentences of reflection in Worksheet 4-10.
Worksheet 4-9 My Mood Diary
Day Feelings and Sensations (Rated 1–100) Corresponding Events Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Visit www.dummies.com/go/adwbfdfor extra copies of this form. Continue filling them out for several weeks for maximum benefit.