Page 20 - EF Skills Checklist portrait

Strong Emotional

Regulation Checklist

I DEMONSTRATED THIS
SKILL
SKILL

EMOTIONAL AWARENESS & LITERACY

I am attentive and aware of my emotions. I can

use the Affect Mat and Emotion Wheel to help
me describe them.

I have a range of words to describe my affect so
it is precise (granulated).

I am in tune with my thoughts and feelings from

moment to moment – I can notice and explain
them and how they may be linked to each other.

I can identify the 5C need (and specific card
with this) behind my ‘affect’ accurately.

EMOTIONAL TOLERATION

I let myself feel all different emotions, the

pleasant and the unpleasant, rather than trying
to push them away.

When I have an upsetting thought or feeling, I

can let myself experience it and think it through,
rather than ignoring it.

I can manage the feelings of frustration or

disappointment when things go wrong
(frustration or disappointment control) in ways

that are ok for others around me e.g. by
explaining what is up rather than screaming.

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