What happened, what you felt, and what your body and actions did with it.
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What happened?
The situation right before the feeling showed up.
What did you feel?
Add every feeling that showed up, not just the biggest one.
Where did you feel it in your body? optional
Tight chest
Stomach knot
Shaky
Hot / flushed
Clenched jaw or fists
Racing heart
Heavy / tired
Numb
What did it make you want to do?
The urge — even if you didn't act on it.
What did you actually do?