Feelings Threat Balance Cope Ftb Cope Worksheet
This worksheet invites you to pause, observe the intensity of your emotions, and compare it with the actual threat you face. Tracking this balance helps you decide when to act based on facts and values, or when to use coping skills to soothe overwhelming feelings.
Emotion Category
Select the feeling you are experiencing most intensely right now
Rate Your Emotion
On a scale from one (no distress) to ten (most intense distress ever), how strong is this feeling for you today?
Assessing the Real Threat
Consider how much harm or risk truly exists. For anger, reflect on damage to your well-being or self-worth. For anxiety, reflect on likelihood and severity of harm. For guilt or shame, reflect on actual harm you caused and how it conflicts with your values. For sadness, reflect on the significance and lasting impact of your loss.
Rate the Actual Threat
On a scale from one (no real threat) to ten (extreme real threat), how significant is the actual danger or harm?
Calculate the Gap
Subtract the threat rating from the emotion rating. What number do you get?
Deciding between action and coping
When your feeling and threat ratings are close, your emotions reflect real risk and it may be time to take action guided by your values or problem-solving. If your emotion rating far exceeds the threat rating, this is the moment to cope rather than react.
Choose a Coping Skill
Select one skill to help bring your emotional intensity down
Describe Your Coping Plan
Which skill did you choose and how will you apply it right now?
Reflection
When you feel calmer, identify one next step that aligns with your values or addresses the situation effectively.
Fewer clicks. More care.
One place for your team, your clients, and every clinical workflow, so nothing quietly slips through the cracks.
Free for practices with up to 20 clinicians.