Emotional Triggers Reflection Worksheet

Section 1: Initial Reflection

1. Describe a Recent Situation:

• Example: “During a basketball game last week, a teammate made a negative comment about my performance.”
• Your Turn: What was the specific situation or event that triggered your emotions?
• Where and when did this situation occur?

2. Emotional Response:

• Example: “I felt a mix of anger and embarrassment.”
• Your Turn: What emotions did you feel during this situation? (e.g., anger, sadness, frustration)
• On a scale from 1 to 10, how intense were these emotions?

3. Physical and Mental Reactions:

• Example: “I noticed my heart was racing, and I kept replaying the comment in my head.”
• Your Turn: What physical sensations did you experience? (e.g., rapid heartbeat, sweating)
• What thoughts or beliefs were running through your mind at the time?

4. Immediate Reaction:

• Example: “I snapped back at my teammate and played the rest of the game distracted.”
• Your Turn: How did you initially respond to the situation?
• Were there any specific actions or words you used?

Section 2: Trigger Analysis

1. Identifying Triggers:

• Example: :”The comment triggered feelings of inadequacy because I’ve been struggling with confidence.”
• Your Turn: What specifically triggered your emotional response? (e.g., a person’s comment, a particular event)
• How do these triggers relate to your past experiences or personal beliefs?

2. Patterns and Influences:

• Example: “I realized I often react strongly when someone questions my abilities.”
• Your Turn: Are there recurring themes or patterns in the situations that trigger your emotions?
• Do you notice any common factors in the people, places, or events that trigger you?

Section 3: Response Reflection

1. Evaluation of Response:

• Example: “My reaction didn’t help the situation; it affected my performance for the rest of the game.”
• Your Turn: How effective was your response in managing the situation and your emotions?
• Did your response help or hinder the situation?

2. Alternative Approaches:

• Example: “I could have taken a deep breath and focused on the game instead of reacting.”
• Your Turn: How would you have preferred to handle the situation differently?
• What strategies or techniques could you use in the future to manage similar triggers more effectively?

Section 4: Coping Strategies Development

1. Strategies for Improvement:

• Example: “I will practice deep breathing before games to stay calm when triggered.”
• Your Turn: What coping strategies or techniques could help you manage your emotions better in the future?
• How can you implement these strategies into your daily routine?

2. Support Systems:

• Example: “I will talk to a coach or teammate when I feel overwhelmed.”
• Your Turn: Who can you turn to for support when dealing with emotional triggers?
• Are there resources or tools (e.g., mindfulness exercises, counseling) that could assist you?

Section 5: Positive Triggers Reflection

1. Identify Positive Triggers:

• Example: “I felt motivated when my coach praised my defense.”
• Your Turn: Think of a recent situation that triggered positive emotions. What was the situation, and what emotions did it evoke?
• How can you seek out or create similar positive experiences in your life?

Section 6: Personal Insights and Growth

1. Personal Insights:

• Example: “I’ve learned that my reactions are often tied to my self-confidence.”
• Your Turn: What did you learn about yourself through this exercise?
• How has this reflection changed your understanding of your emotional responses?

2. Action Plan:

• Example: “I will work on building my confidence and practice deep breathing to manage stress.”
• Your Turn: Based on your reflections, what specific steps will you take to improve your emotional regulation?
• How will you track and measure your progress in managing your triggers and responses?

Section 7: Daily Emotional Tracking (Homework)

1. Daily Log:

• Example:
• Date: Monday
• Trigger: Criticism from a coach
• Emotion: Frustration
• Response: Took a deep breath and focused on the next drill.
• Outcome: Stayed calm and performed better afterward.
• Your Turn: For the next week, keep a daily log of your emotional triggers and responses. Use the table below:
• Date:
• Trigger:
• Emotion:
• Response:
• Outcome:

2. Weekly Reflection:

• Example: “I noticed that I stay calmer when I focus on my breathing.”
• Your Turn: At the end of the week, review your log and answer the following:
• What patterns did you notice?
• What strategies worked best for managing your emotions?
• What will you focus on improving next week?