Sitting With Emotions: A Reflective Tool for Emotional Awareness

Sitting With Emotions

When an emotion feels too big to understand, it can be tempting to push it away, fix it or judge it.

This resource offers a way to pause and become curious about what the emotion might be communicating.

You might find this helpful if…

You would like a simple way to pause with strong or confusing feelings, rather than reacting straight away or pushing them aside. This resource may support you in therapy, in your own reflective practice, or in daily moments when a feeling arrives and you would like a way of meeting it.

This resource won't tell you what to do

There is no correct way to work through the four steps. Sitting With Emotions offers an invitation to notice, name and stay curious about what you are feeling, at whatever pace feels right for you.

What's included

• A one page illustrated worksheet (PDF)
• The four step Notice, Name, Curious, Challenge framework explained
• A visual step by step flow to guide you through the process

Sitting With Emotions may be helpful if you're experiencing…

Feelings that arrive quickly and are hard to name, a habit of pushing feelings away or reacting before you have had a chance to notice them, or a wish for a simple, repeatable way to sit with what you feel.

This resource is not…

A diagnostic tool, a substitute for therapy, or a set of instructions for suppressing or correcting feelings. Every feeling is treated as worth noticing and understanding.

Licence

This resource is for personal use, or use within your own practice if you are a practitioner. It may not be resold, redistributed or shared outside of your own client work without written permission.

Disclaimer

This resource is intended for reflective and educational purposes. It is not a substitute for professional mental health support.

If you are in crisis, please contact your GP, call 999, go to A&E, or call Samaritans on 116 123.

Price and Fees

This resource is free to download. No payment is required at checkout.

Refunds

As this is a free resource, no refund is applicable.