Self-Paced / Optional

Emotion Chain Analysis

Explore the links in a difficult moment and identify a small change to try.

Self-Discovery

Beginner

Self-Paced / Optional

Pro download PDF & PNG

Overview

Print for offline use during therapy or self-practice

Unlock with Pro · $39 Open in Dashboard

Printable PDF and PNG formats are also available in your dashboard

When to Use

After a difficult moment that feels manageable to revisit.
When you want to notice patterns and plan a different response.
When you want to choose one link for a small future change.

How to Use

1
Choose a difficult moment that feels manageable to revisit.
2
Note what you can at each of the seven links, from vulnerability to result.
3
Choose one link and write a small action you could try instead.
4
Note what you might do next time; skip or stop whenever needed.

This optional worksheet helps you trace a manageable difficult moment through circumstances, a trigger, thoughts, feelings, body sensations, actions and outcomes.

Choose one link where a small change may help next time. Skip any part and stop whenever you need to.

A chain is a way to look back at one manageable moment, not a verdict about blame or a requirement to revisit trauma. The seven links separate context, trigger, thought, feeling, body, action and result; the order may be incomplete or uncertain.

Optional and private. Go only as far as feels manageable, and stop whenever you like. This is not trauma processing. If a moment is too painful to revisit, leave it for now or discuss it with a health professional. If you need urgent support, contact a crisis service or health professional. In immediate danger or if you cannot stay safe, contact local emergency services.