Analyse an Emotion: a guided journal exercise for understanding your emotions
Reviewed By
Donna Bottomley - Psychotherapist, MBABCP accredited, 10+ years in CBT and EMDR
Emotions carry information - but in the heat of the moment they can feel overwhelming and hard to understand. This journal exercise slows that process down, guiding you through a structured reflection on what you are feeling, what your emotion is telling you and whether acting on it would help or hinder you. It draws on principles from CBT and emotion-focused approaches, and is particularly powerful as between-session reflection work.
Free to try · Responses are private & encrypted
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What does the Analyse An Emotion Journal cover?
- Identifying and naming the emotion you are feeling
- Exploring what message this emotion might be giving you
- Noticing the thoughts that this emotion brings with it
- Tuning into the physical sensations you notice in your body
- Recognising what this emotion makes you feel like doing
- Reflecting on whether acting on this emotion would help or hinder you
Who is this Analyse An Emotion Journal for?
Helpful if you:
🌊 Feel overwhelmed by a strong emotion
🔍 Want to understand what your feelings are telling you
⚖️ Tend to act on emotions and later question whether it helped
For therapists:
Assign as between-session reflection work to deepen emotional awareness and support affect regulation. Works well alongside emotion-focused CBT, DBT emotion regulation skills, or as a standalone tool for clients developing insight into their emotional patterns. Accessible via the Offload companion app. HIPAA and GDPR compliant.
Dr Harriet Mellotte
Clinical Psychologist & CBT Therapist, BABCP
“Offload is a fantastic resource for both clients and therapists. The world of CBT has been lacking an app which enables the sharing of CBT worksheets and homework tasks between clients and therapists, but Offload completely does this, making the service we offer more professional and the benefits to clients greater.”
Frequently asked questions
How does analysing emotions help with mental health?
Emotions are often experienced as facts rather than signals. Learning to slow down, name, and examine an emotion - rather than immediately reacting to it - builds emotional literacy and reduces impulsive or avoidant responses. This is a core skill in CBT, DBT, and emotion-focused therapy.
How long does this journal take?
Most people complete it in 4 to 5 minutes. The depth of your reflection is up to you - some people write briefly, others find it opens up a longer exploration.
Can professionals assign this journal to their clients?
Yes. Offload lets professionals assign the Analyse an Emotion journal directly to clients as part of a personalised care plan. It works well as between-session homework following an emotionally significant session. Clients complete it in the companion app. HIPAA and GDPR compliant.
Is this journal evidence-based?
Yes. The exercise draws on established principles from CBT and emotion-focused therapy, both of which are recommended in NICE guidelines. Clinically reviewed by a qualified, experienced therapist.
Are you a therapist?
Assign this therapy tool and 200+ other interactive tools directly to your clients. Build personalised care plans, customise tools, and review client responses before sessions. HIPAA and GDPR compliant.
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