On the Resources page here I have published a worksheet I use to process emotional episodes in a healthy, supported and guided way. It’s a practice of self-soothing and -regulation. Here are the .odt and .docx files if you want to modify the worksheet for your personal use.

The worksheet guides you through asking, What sort of things did you think, feel and do before, during and after the emotional episode?

Then there are some prompts for self-care and emotional first-aid you can try, and some reflection questions about things like, What are you grateful to have learnt from this experience.

I’m proud of this resource because it has helped me a number of times already when I needed to change the narrative around some event that was emotionally distressing. The worksheet is inspired by the work of Guy Winch, which was my introduction to this practice.

There are more resources on that page, such as Dr Kristin Neff’s website about compassion, and a compassion meditation guided by Sharon Salzberg.