Columns Explained:

• Trigger/Event: What happened?
• Emotion Felt: Be specific — anger, anxiety, shame, excitement…
• Urge: What did you feel compelled to do?
• Warning Sign(s): What physical/mental signs showed up?
• Did I Intervene?: Yes/No
• What Did I Do: Describe your behavior clearly.
• Reflection: What did you learn or notice?

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