Emotions to Values

To begin with harvesting your own emotions, step back into your memory. Pick a situation you experienced in the past weeks that felt emotionally challenging for you. This worksheet is most interesting to go through for a situation that brought up challenging emotions that are linked to the situation itself (more than to general life problems or previous trauma). Here are some questions to help you flesh out your memory.

• Where were you? With whom? What happened? What emotions came up? How did they manifest in your body?

Type your answers here:

In step 1, you identified different emotions that came up. decide on the one that was most clear and present. Think about the immediate cause of the emotion.

Write down your emotion and its immediate cause.

Example: I felt frustrated because people were late.

Find the emotion that came up on the list below and click on the toggle to find some questions. Challenging emotions point us towards values that were blocked, that we could not attend to, that were suppressed and so on.

You'll find several questions—pick the one that seems most helpful, and take notes.

Hint: If the emotion you wrote down does not match the emotions listed beneath, go for the one that is closest.

First look at examples.

Example:

Step 2 (emotions and immediate cause): I felt frustrated because people were late

Step 3 (value questions): What way of living is blocked? Treating my time as sacred

Then use answers from steps 2 and 3. Find the emotion, immediate cause, and the value. Remember: a value is a way you could have approached things, a how that you believe in.

Hint: These pre-fixes are often helpful when articulating your value...

approaching things ___, treating people ___, acting ___, keeping things ___, living life ____