Take a moment to identify a recent emotion you experienced. Understanding the emotion can help you respond more effectively. # What emotion did you feel and what caused it? I felt... This emotion was caused by... # What function, goal, or message did your emotion serve or send? > Consider the underlying needs or desires of the emotion. My emotion served to... The message my emotion was sending was... # Does your emotion fit the facts of the situation? > Evaluate whether your emotional response was proportionate to the situation. My emotion fits the facts because... My emotion might not fit the facts because... # Is acting on this emotion effective? > Assess if acting on the emotion would lead to a positive or negative outcome. Acting on this emotion would be effective because... It might not be effective to act on this emotion because...