Exercise 2 Keep a diary of As and Cs for a week. It doesn't matter if the events you record are trivial: it is only for the practice. Here is an example: [You can ask for a journal link to be assigned so you can do it online, or you can use this form for the week] [form] Name[text,name,30] Email [text,email,30] Negative Emotions diary Date: 24th January 2003 THE A or Trigger Situation Describe the Situation where you experienced a strong mood(s) Write in WHO you were with; WHAT you were doing; WHEN it happened; WHERE you were. [textarea,theevent,10,60,Write in here...] MOOD LIST Depressed Anxious Angry Guilty Ashamed Sad Embarrassed Excited Frightened Irritated Insecure Proud Mad Panicky Frustrated Nervous Disgusted Hurt Cheerful Disappointed Enraged Scared Happy Loving Humiliated Further Help THE C or Consequences Label your Moods in relation to the situation you're describing Describe each mood using one word. Beside each Mood Word give a rating of how intense of how intense that particular mood felt. 0 = Not at all 10 20 = A Little 30 40 50 = Medium 60 70 = A Lot 80 90 = Most I've ever felt 100 [Example: angry 70, anxious 50 ] [textarea,feelings,10,60,Write in here...] How did your body feel? [example: Describe breathing, muscles tensing, heart rate, Chest tight, hands sweaty etc.] [textarea,bodyfeel,10,60,Write in here...] What did you find yourself doing in relation to this situation trigger? (behaviour) [textarea,actions,10,60,Write in here...] Any Questions or Comments? [textarea,questions,10,60,Write in here...] [submit,SEND this Entry][reset,Start Over again] [/form]