Keep Big Emotions From Snowballing

Big emotions tend to clump together, snowballing out of control. But a lot of the time, panic and crisis come from overwhelm itself–not by what’s causing the overwhelm.

Use this worksheet to hit pause, simplify your feelings, and keep intense emotions from spiraling out of control.

Who can this worksheet help, and how?

This exercise is good for people who have experienced:

• Overwhelm
• Relationship struggles
• Communication issues
• Heartbreak
• Work stress
• Panic
• Social anxiety
• Existential crisis or dread
• High emotional sensitivity

How can this worksheet help?

“By slowing down and identifying each and every core emotion under our anxiety, we feel calmer and clearer about what’s going on for us. For maximum relief, we must eventually process each core emotion one at a time.” – Hilary Jacobs Hendel LCSW

Need motivation?

“Consciously naming your #emotions can help you learn how to remove yourself from the emotional turmoil and examine it logically, so you can find peace.” – Oakland Family Services

Deal with intense emotions as they come up

Related worksheets

• Identify Your Unhelpful Reactions To Stress
• When You Want To Collapse, Lean Into It
• Increase Your Tolerance For Emotional Discomfort
• Get Comfortable With Unfamiliar Emotions
• Acknowledge Feelings That Are Tough To Admit
• If You Can’t Resolve Your Pain, Mindfully Notice It
• Track Your Pre-Crisis Patterns