What is Feelings Tracker?
CBT is Cognitive Behavioral Therapy, a form of psychotherapy developed by Aaron Beck in the 1960s and 1970s. CBT is based on the psychological construct that individuals' interpretations of situations influence their reaction more so than the situation itself. Many therapies, including CBT, rely on individuals reappraising emotions, or discussing how they feel with therapists.
ACT is Acceptance and Commitment Therapy, a distinctive form of cognitive behavioral therapy that emphasizes the acceptance of difficult thoughts and emotions rather than attempting to avoid or eliminate them. Originally developed in the 1970s by psychologist Steven C. Hayes, ACT is built upon six key processes: acceptance, cognitive defusion, being present, self as context, values identification, and committed action.
DBT is Dialectical Behavior Therapy, a form of cognitive behavioral treatment originally developed to help chronically suicidal individuals diagnosed with borderline personality disorder. The skills include mindfulness, interpersonal effectiveness, emotion regulation, and distress tolerance.
The Feelings Tracker contains two columns: one for identifying the emotion itself, and one for describing what prompted it. This structure supports the foundational work of emotion identification across all three modalities.
How therapists use it
Introduce the Feelings Tracker in session by explaining that naming emotions is a skill that develops with practice. Ask the client to complete it between sessions whenever they notice a significant feeling, or at a set time each day. When they return, review the entries together. Many therapies rely on individuals reappraising emotions or discussing how they feel with therapists; if individuals cannot identify their emotions or accurately label them, treatment may be more difficult and less efficacious. Use the tracker to build this foundational skill, then connect specific emotions to the therapeutic work you're doing—whether that's examining thoughts (CBT), observing emotions without judgment (ACT), or building emotion regulation capacity (DBT).
Who it's for
The Feelings Tracker suits clients who struggle to identify or name their emotions, or who tend to describe feelings in vague terms. Individuals who have significant difficulties identifying or naming emotions they are feeling may experience more confusion and distress upon feeling negative emotions; difficulties identifying emotions may increase distress and preclude individuals from applying beneficial emotional regulation strategies. It is particularly useful early in treatment, before more complex emotion work. It may be less helpful for clients who already have strong emotional vocabulary or who are in crisis and need immediate stabilization rather than skill-building.
What clients see
The client sees a simple two-column worksheet. They write the emotion they experienced in the first column and what triggered or prompted it in the second. The format is straightforward and takes just a few minutes to complete.
Modality fit
CBT relies on individuals reappraising emotions or discussing how they feel with therapists. Emotion labeling is the prerequisite step: clients must first identify what they are feeling before they can examine the thoughts connected to it or test the accuracy of their interpretations.
ACT encourages individuals to observe their internal experiences, reframe their meanings, and focus on their present realities. Naming emotions supports the ACT process of observing internal experiences with awareness and acceptance, allowing clients to notice emotions as they arise without judgment.
Building an emotional vocabulary—identifying and naming what we're feeling—helps separate feelings from facts, reduce intensity, and make conscious choices. Emotion identification is a core component of DBT's emotion regulation module and precedes the application of specific regulation strategies.
Common questions
When should I assign this worksheet?
Assign it early in treatment, especially if a client has difficulty naming emotions or tends to use vague language like "bad" or "upset." It works well as a between-sessions skill-builder before moving to more complex emotion work.
How often should clients complete it?
You can ask them to fill it out daily, or whenever they notice a significant emotion. Start with whatever frequency feels manageable to them—consistency matters more than volume.
What do I do with the completed worksheets?
Review them in session. Look for patterns in what emotions arise and what triggers them. Use the entries as a springboard for deeper work in your chosen modality—examining thoughts, practicing acceptance, or building regulation skills.
Can this worksheet work for all three modalities at once?
Yes. Emotion identification is foundational across CBT, ACT, and DBT. You can use it with any of these approaches, then build modality-specific work on top of it.
What if a client can't identify their emotion?
That's common and expected. You might offer an emotion wheel or list, ask about physical sensations, or explore what happened just before they felt "off." The worksheet itself becomes a tool for developing this skill.