PICTORIAL EMOTION TRACKER
Notice, understand and support your emotions
Sometimes emotions are difficult to put into words. You may know that something feels different in your body or mood without being able to name exactly what is happening.
The Pictorial Emotion Tracker uses simple emotion faces, colours and visual prompts to make emotional check-ins more accessible.
Rather than needing to write long descriptions, you can choose a face that feels closest to your experience, rate how strong the feeling is and then gently explore what was happening around it.
Inside the full guide you will find:
• a visual guide to using emotion faces
• 15 different pictorial emotion prompts
• a printable daily emotion tracker
• a printable weekly pictorial tracker
• emotion-intensity ratings
• body-awareness prompts
• questions about triggers and needs
• guidance for understanding what emotions may be communicating
• support for recognising emotional patterns
• a personal message from me
The faces include emotions and states such as happy, calm, sad, anxious, angry, excited, tired, frustrated, lonely, overwhelmed, proud, confused, content, jealous and hopeful.
You do not need to choose only one. Human emotions can overlap. You might feel excited and anxious, relieved and sad, or angry and hurt at the same time.
The tracker is not about judging emotions as good or bad. It is about noticing them and becoming curious about what they may be telling you.
If words are difficult, point to a face. Circle a colour. Draw your own expression. Start wherever feels accessible.
Space to Breathe Therapy
