Self Regulation Tracker

Log today’s triggers, your chosen coping skills, and your after-feeling. Tiny reps build steadier days.

1) Where are you right now?

Mood Select… sad anxious angry tired neutral calm happy

Body activation

lowhigh

2) What happened and what will you try?

Trigger (optional)

Coping skill Choose a skill… box breathing 4-4-4-4 cold water on wrists grounding 5-4-3-2-1 two minute walk body scan 60s name the feeling text a friend journal 3 lines stretch neck and shoulders water + slow sip

Start 60-second timer

60

3) After-feeling

How do you feel now? Select… worse same a bit better much better

Short note (optional)

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Need words for your feeling? Try the Emotional Vocabulary Expander.