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8/20/2019 Manage Your Emotions Worksheet

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  39 Helping with Self Care

This exercise will help you recognize what triggers your negative emotions and behaviors, so you

can be ready with a more helpful—or at least non-harmful—response. In the left-hand column, list

everything you can think of that your partner does that pushes your buttons and makes you more

likely to act on your negative emotions. Then, in the right-hand column, plan an alternative coping

response. Choose one coping response to practice this week.

Trigger Coping Response

He comes home obviously under the influ-ence.

 This week, I will practice resisting the urgeto talk to him when he comes home underthe influence; instead, I will go to a placein our home where I don’t see him andwhere I can focus on something else.

He ignores me/takes a really dismissivetone with me when I ask how his daywent.

 This week, I will go in my room, relax, andtell myself I can talk to him more effective-ly tomorrow when I’m calmer.

 Your ideas:

 

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40  The Partner’s 20 Minute Guide


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