1. What emotion feels strongest in my body right now, and where do I notice it showing up physically?

• Describe sensations — tight chest, heavy stomach, buzzing energy — and what those signals might be trying to communicate.

2. What triggered this emotional response, and what meaning did my mind automatically attach to the situation?

• Explore the story you told yourself, not just the event. This helps separate facts from interpretations.

3. If this emotion could speak, what would it say it needs from me?

• Validation? Rest? Boundaries? Comfort? Action? This helps shift from judgment to care.

4. What coping strategies have helped me regulate in the past, and what might help me right now in this moment?

• Promotes self-awareness and proactive choice instead of emotional autopilot.

5. After this emotion passes, what will I wish I had done to take care of myself?

• This brings future perspective into the present moment, grounding you in intentional regulation.