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NOTEBOOK
OF MANAGEMENT
EMOTIONAL
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PRESENTATION

In this booklet, you will find theoretical-practical material for

help you identify, understand, and manage your emotions (what they are

emotions, what is the process of emotional reaction, what are

the primary and secondary emotions, how they can be managed...

This material can be used both by psychologists and by

any other reader who wants to learn more about their mental health.

It is important to position this booklet as what it is: a resource

complementary to professional therapy, not as a substitute for

this is not a diagnostic, treatment, or self-help tool.

This booklet is made by:

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INDEX
The emotions

What are they?...............................................................................page 1

Emotional reaction...............................................................page 2

Emotional intelligence.................................page 3

Exercise: Protagonist Emotions......................................page 3

2. Types of emotions

......
. ..... .......... s..... ariaemotions
Primary

Secondary emotions.........................................................page 5

Positive emotions vs. Negative emotions.....................page 6

Ejercicio: Describir una emoción..........................................pág 7

3. Emotional management in specific emotions

Ira..........................................................................................page 9

Sadness.................................................................................page 12

Fear....................................................................................page 15

Guilt + Shame.......................................................page 18

4. Emotional management in general emotions............................p. 21

5. Extra: Weekly emotional record...........................................page 22

THE EMOTIONS
What are they?

The word emotion comes from the Latin 'emotio', which means 'movement'.

the impulse." Therefore, emotions are affective states that arise

tras la percepción de un hecho en nuestro entorno(externo)o en nuestro

mental space (internal), provoking a subjective reaction.

These reactions serve a function and have a physiological origin that

manifests changes both at the physical level (sensations, changes)

endocrinologists...) as well as at the psychological level (thoughts, attitudes,

beliefs...)

The functions that emotions can fulfill are the following:

Adaptive function: Prepares the organism for action. Facilitates the

appropriate behavior for the situation at home.

Motivational function: It can determine the emergence of behavior

motivated to drive us towards a certain goal.

Social function: It allows people to predict behavior that

we are going to develop and yours for us.

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Emotional reaction

The process of emotional reaction is explained through the following cycle:

Situation

a ct
conduct Thought

emotion

This indicates to us that the origin of our emotions lies in our

thoughts (conscious and/or unconscious) and these, in turn, depend

from our childhood, learning, experience...

Therefore, in order to understand and manage our emotions, we must

start looking into our thoughts "what is our idea /

interpretation of what has happened? (booklet of intrusive thoughts)

The next step will be to identify, understand, and accept our

emotions (emotional intelligence).

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Emotional intelligence

Ability to identify, with total precision, the emotions that we

They happen at every moment, to oneself and/or to others, to be able to

to express them before others and to reach the ability to communicate.

For this, it is essential to identify, understand, and accept emotions.

Exercise: Protagonist Emotions

In line with the above, I suggest that you write a list of the

emotions that you experience in your life more often

list them from 0 to 10 based on their intensity (I) and frequency (F):

I: F:

I: F:

I: F:

I: F:

I: F:

I: F:

Dar nombre a las emociones parece un paso lógico para comprenderlas

better and to communicate them later. However, it is very possible that sometimes

you may have difficulty identifying the emotion you are feeling, as

The emotional vocabulary is broader than one usually believes.

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2. TYPES OF EMOTIONS

Scientists distinguish a series of emotions that they call:

primary emotions and secondary emotions.

Primary emotions

They are healthy or adaptive, they arrive quickly and are very valuable.

These emotions can be unhealthy or maladaptive when, by

prior learning, lasts a long time, even without the cause existing

that produced them.

There are 6 emotions (this number may vary depending on the author).

FEAR ASCO

SURPRISE SADNESS

IRA JOY

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Secondary emotions:

They expand primary emotions so that what we feel in

each situation complements itself based on our characteristics

individuals, from our learning, from our experience...

Derivatives of the primaries.

Thought has a great influence.

Guilt, shame, satisfaction, jealousy, acceptance, resignation, pleasure...

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Emociones positivas vs. Emociones negativas

Are emotions good or bad? Many times we relate them to

emotions to these concepts. It is very likely that when thinking about this

let's associate the emotions of sadness, anger, fear, and disgust as emotions

bad things and happiness as a good emotion.

However, there are no 'good or bad' emotions nor 'positive or negative'.

"negatives", but pleasant or unpleasant, something that will depend on the

relationship we have with the emotion.

All emotions are valid and have a function. Therefore, the

the problem is not what is felt, it is the relationship that exists between what is

feel and how we act. That is, the emotion itself has no value

positive or negative, but rather we would be talking about whether we like it

or not feeling that emotion, since all emotions intervene in our

life and it is not bad to feel any of them.

However, an emotion can become pathological when:

Its duration is excessive.

It does not fade away when a new emotion appears.

It dominates our life and monopolizes what we feel.

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Exercise: Describe an emotion

Think of an emotion you have felt recently (you can

select one of the ones you put in the exercise on page 3).

Next, answer the following questions:

1) What sensations did you experience? (pressure in the chest, trembling...)

Did you think of something? ("it's unfair", "I won't make it", "I'm a mess"...)

3) Did you make a decision or take an action? (abandon the project...)

4) How did you react physically? (tight jaw, clenched fists...)

5) ¿Qué emociones derivadas surgieron?(impotencia, frustración...)

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3. EMOTIONAL MANAGEMENT
IN SPECIFIC EMOTIONS

The most difficult emotions to regulate are fear, sadness, and anger.

Fear and sadness generally paralyze us from action, they lead us to

passive reactions or even worse, blocks that prevent us

to proactively confront people, situations or

thoughts.

Anger, for its part, can lead us to harmful or undesirable behaviors.

assertive with people, objects or facts. In the early years they are reflected.

like tantrums or fits, and that's why it's important that from a young age we

I taught them to accept "no" as an answer, waiting as an alternative or

the error as a possibility.

In addition to those emotions, guilt and shame have been added.

because they are two emotions that can also be very difficult to

manage, potentially interfering with our emotional stability and in

our normal functioning in everyday life.

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Ira

Anger is an elevated and unpleasant emotion that arises from frustration.

before something we desire and do not obtain or before an injustice. With its

appearance, sometimes gradual and other times suddenly, we can feel

sensations that range from slight irritability to great fury.

Defensive function by distancing stimuli that the organism interprets

as threatening to their survival or to eliminate factors

that stand in the way of the satisfaction of a desire or need.

Energy: it is an emotion that, by nature, wants to be able to come out and

to download. It's like an expansive movement that comes from within

outward and, on a bodily level, we feel as if something is squeezing us

From the inside, something will boil and want to expand.

Expression: the muscles tense, we clench our jaw, we close

the fists, the heart rate and blood pressure accelerate...

["irritation","indignation","discomfort","aversion","impatience"]

contrariedad, frustración, furia, rencor, resentimiento, exasperación...

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Identifying anger

When I am angry I think:

When I am angry, I say:

When I am angry, I do:

The situations/people that can provoke anger in me are:

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Managing anger

1. Analyze your anger: if you understand what makes you angry (exercise from page

previous) you will be able to define strategies that help you face this type

of problems frompositive way.

2. Change your way of thinking and rationalize your thoughts: as it has already been

seen, the origin of our emotions lies in our thoughts, for

therefore, it is essential to try to rationalize the thoughts that make up

triggers. (booklet of intrusive thoughts)

3. Practice relaxation and use coping methods: relaxation can be

practicing with deep breathing or the use of relaxing imagery and the

relief with the gym, boxing...

4. Improve your communication skills: in certain cases, anger comes

preceded by lacking few communication skills. So much so that

many times such anger could be avoided by improving thesocial skills.

5. Recognize the triggering factors and manage the emotion: once

having identified the triggers (exercise from the previous page), only

it is time to put into practice what has been learned in this workbook.

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Sadness

Sadness is characterized by the feeling of lack of joy and a state

internal discomfort. When we are sad, we feel a decline in

mood, lack of confidence, and a feeling of vulnerability, and is often related to

the loss of someone / something with whom there was a strong emotional bond.

Function: invites reflection and forces us to stop and pay more attention

attention to something that happens to us; something that intends to be seen and attended to

ans loyimilar
tr so
s as
that we can

Energy: it is the emotion contrary to joy, so the energy of the

sadness contracts, closes, and folds in on itself. We can locate it.

in different places of our body; pressure in the chest, knot in the

throat, fatigue in the body, feeling of emptiness...)

Expression: its most evident sign is crying and tears and the expression

the facial is of seriousness, we frown, the lips descend...

Variantes:apático, aburrido, aislado, vacío, desamparado, melancólico,

vulnerable, victimized, depressed, desperate, regretful...

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Identifying sadness

When I am sad I think:

When I am sad I say:

When I am sad I do:

The situations / people that can make me sad are:

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Managing sadness

1. Find the message: the first step to managing sadness is to listen to it,

find what message it may be giving you (exercise from the previous page).

2. Assess the message: once identified, it is necessary to evaluate whether the message is

appropriate and whether we pay attention to it or not.

3. Pay attention to your thoughts: your sadness may be

provoked, aggravated or mediated by the thoughts you are

experimenting and, in the same way, that emotion can interfere in

our thoughts and provoke biases. (booklet of intrusive thoughts)

4. Set times to think: it is not about avoiding thought,

If you can reorganize it in your schedule so it doesn't interfere with your activity.

daily and dedicate a limited time to it.

5. Rely on your social network.

6. Engage in enjoyable activities and establish routines.

Exercise, take care of your diet, and maintain good sleep hygiene habits.

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Fear

Fear is an emotion characterized by a feeling

unpleasant and intense experienced in the face of perceiving a danger

real or imaginary.

Function: to prepare us for survival, so we can provide a

quick and effective response to a life-threatening risk or threat.

Energy: it is an emotion whose energy retracts inward and we feel

as if something from outside overwhelmed us so much that it made us feel small,

would make us cowardly or block us. It is an anguishing energy that puts us in

state of alert and makes us feel physical sensations (pressure, knot,

blocking...), cognitive (negative thoughts and ideas) and behavioral.

Expression: the multitude of possible expressions (physical, cognitive and

Behavioral responses depend on the type, degree, and intensity of the emotion.

Variantes:inseguridad, nerviosismo, preocupación, incertidumbre,

anxiety, stress, anguish, insomnia, blockage, doubt, distrust

susceptibilidad, inquietud, sospecha, recelo, fobia, pavor, pánico...

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Identifying fear

When I am scared, I think:

When I am scared

When I'm scared I do:

The situations / people that can scare me are:

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Managing fear

1. Recognize and contextualize fear: it starts by accepting fear and

identifying the contexts in which it arises (exercise from the previous page).

2. Identify the signs of fear: observe how you talk to yourself and what you say to yourself

(psychological changes), what decisions do you make and/or what actions do you take

(behavioral changes) and where in your body do you feel the emotion

(physiological changes).

3. Interview your fear: what scares me?, what is it alerting me to?

What is the positive intention of the message? Is it a real or unreal fear?

How likely is it to happen? Is it present or an uncertain future? What is it?

the best and worst scenario?, what will your plan B be?...

4. Decide: once the previous questions have been answered, it is time to

make a decision about how you are going to act. Remember that any

the decision made is valid.

5. Act: no fear is overcome just by thinking, and the best way to put

The proof of such fear is acting and observing the results.

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Guilt + Shame

Laculpa is an emotion that arises when one feels shame for oneself.

in response to a comment or behavior (usually when we break)

or we believe we have broken certain norms or meanings both personal and

social, of ethical, natural, religious, sexual, existential character...)

Function: regulate undesirable social behavior and promote the

self-control, as well as motivating the person to repair the damage caused to

other people.

Shame is an emotion that is often accompanied by the desire to

to hide or to stay silent in the face of the possibility that others might see something

lack, absence, or bad action of ours or of something that wants to be hidden.

Function: recognize aerrorwhat we have committed, so that we feel a

regret. It is the feeling of having done something in a way

incorrect to recognize it.

What they have in common is that, in general, they tend to be anchored in

the past, rewinding over and over what was said / done. Remember that

No amount of guilt or shame can change the past.

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Identifying guilt / shame

When I feel guilt or shame, I think:

When I feel guilt or shame I say:

When I feel guilt or shame I do:

The situations / people in which I can feel guilt or shame are:

- 19 -
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Managing guilt

1. Analyze your degree of guilt: to be responsible for something (never

(guilty), we must have acted directly on that fact. If

Our intervention is indirect, there is no responsibility on our part.

2. Amend the mistake: surely there is something you can do; talk to the

victimized person and offer your help.

3. Amend the mistake and apologize: surely there is something you can do;

Talk to the affected person, offer your help, and apologize.

4. Identify the function of guilt: instead of martyring yourself or blaming yourself,

identify what guilt has to teach you.

Managing shame

Normalize your imperfections: it is impossible to maintain an image.

perfect and it is very common for others to fail and make mistakes.

2. Set goals and achieve them: to avoid getting blocked, think about the possibility of

make a fool of yourself and create excuses that will allow you to throw in the towel, adopt

commitments to yourself and encourage yourself to make them.

3. Work on your self-esteem: if you believe you are worth less than others, it's easy

to assume that there is something wrong with yourself that must be hidden from others. So

Well, we need to work on our own beliefs to make them...

adjust to a fairer and more realistic view of oneself.

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4. EMOTIONAL MANAGEMENT
IN GENERAL EMOTIONS

In what part
How do I
of my body
I feel?
I'm sorry?

What thoughts What do I need in

Am I having? this moment?

If what I feel
How intense
could speak,
Is it the emotion?
What would I say?

What do I Who am I with?

try to say I feel comfortable.

the emotion? of talking about it?

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 SURPRISE
IRA O SADNESS OR JOY OR FEAR OR ASCO O
O
VARIANTS VARIANTS VARIANTS VARIANTS VARIANTS
VARIANTS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
Booklet made by:

Ángela Esteban Hernando

angelaesteban@[Link]

@gamanpsicologia