INSIDE MY

EMOTIONS

Diving deeper into the

emotions inside of you!
Part 2

@dedicatedtotherapy
INTRO
Welcome to this workbook
Welcome to Part 2 of the Inside My Emotions
workbook, inspired by "Inside Out 2." In this
section, we continue our journey through the
colorful world of emotions, exploring the new
challenges and feelings that come with growing
up. Just as Riley encounters new emotions like
anxiety and embarrassment, we’ll dive deeper
into understanding and managing these
complex feelings.
Each section of this workbook is crafted to
delve into a different emotion, helping you
recognize and understand each feeling you
experience. If you are older take this challenge
to dig deep.
Drawing inspiration from the characters and
themes of "Inside Out 2," our goal is to make
the exploration of emotions both accessible
and meaningful, fostering personal growth and
emotional resilience.

@dedicatedtotherapy
LEARNING MORE
ABOUT YOUR
EMOTIONS
We all experience a wide range of emotions, yet we
often overlook our core emotions: Joy, Sadness,
Anger, Fear, and Disgust. Reflecting on these
fundamental emotions can help us better
understand and manage our emotional lives. The
movie "Inside Out" serves as a powerful tool for
people of all ages to explore and build upon these
essential feelings, fostering greater emotional
awareness and growth.
Sometimes it is hard to express the emotions we are
feeling, this is called masking. Masking emotions
refers to the practice of hiding or suppressing one's
true feelings and displaying a different emotion
instead. This can involve putting on a "mask" to
show emotions that are considered more socially
acceptable or less vulnerable. For example,
someone might smile and act cheerful even when
they are feeling sad or anxious. Masking emotions
can be a coping mechanism to protect oneself from
judgment, rejection, or conflict, but it can also
prevent genuine emotional expression and
understanding.

@dedicatedtotherapy
 YOUR
EMOTIONS
Write out and draw how you express different
emotions. Ask yourself are you masking your
emotions?

Sadness

Ex. Smiling when I want to cry

Joy

Anger

@dedicatedtotherapy
Disgust

Fear

Anxiety

@dedicatedtotherapy
Envy

Embarrassment

Love

@dedicatedtotherapy
 ANXIETY
Anxiety is a feeling of worry or fear about something that might happen. It can make your

heart beat faster, cause sweating, and make it hard to concentrate. While it helps us prepare

for challenges, too much anxiety can affect daily life.

We are going to be

great friends.

-Fear

Anxiety can arise from various sources, such as:

Stressful Situations: Pressure at work or school,

deadlines, or financial worries.

Uncertainty: Not knowing what the future holds or

feeling unprepared for upcoming events.

Past Experiences: Traumatic events or negative past

experiences that create fear of similar situations.

Personality Traits: Some individuals may have a

natural tendency to worry or be more sensitive to

stressors.

@dedicatedtotherapy
 ANXIETY
EXPLORATION
In 'Inside Out 2,' Riley, now older, wrestles with new emotions, particularly anxiety, throughout

the movie as she starts to find ways to conquer it. Let's explore what triggers your anxiety

using a mind map. Begin by listing things that provoke anxiety for you, then explore the

reasons behind these feelings. Use the example provided on the next page to create your own.

Social
Situations
Not The
Confident Unkown

Anxiety

School
Not
Confident

Work
@dedicatedtotherapy
 ANXIETY
EXPLORATION

Anxiety

@dedicatedtotherapy
 EMBARRASSMENT
Embarrassment is feeling ashamed or uncomfortable in front of others, often when we think

we've done something wrong or made a mistake. It can make us blush, avoid eye contact, or

want to hide. Embarrassment helps us understand social rules but can also make us feel self-

conscious.

In "Inside Out 2," embarrassment is portrayed as a complex emotion that Riley experiences

during moments of social interaction. When Riley perceives herself as socially awkward or his

emotion is presented through physical cues like blushing, fidgeting, or avoiding eye contact,

which reflect Riley's discomfort and self-consciousness.

We all have the internal struggle between wanting to fit in and the fear of standing out in a

negative way. Sometimes we want to act like embarrassment and go into our hoodies to

hide. But social acceptance is important for all of us and impacts our actions on how others

perceive us.

Beyond its immediate discomfort,

embarrassment prompts Riley to reflect on her

actions and adjust her behavior with social

expectations. By navigating through these

experiences, Riley learns valuable lessons about

empathy and the complexities of social

dynamics.

@dedicatedtotherapy
EMBARRASSING
MOMENTS In our own lives, understanding embarrassment can deepen our
awareness of how we navigate social interactions and perceive
ourselves. It reminds us of the delicate balance between individual
identity and social conformity, encouraging empathy and compassion
towards others experiencing similar emotions.

List moments where you were embarrassed.

@dedicatedtotherapy
 CALMING
YOURSELF
When emotions arise and we're unsure how to handle them, it's crucial
to calm yourself down so you can think more clearly. In “Inside Out 2” ,
Riley talks to her friends, distracting herself with hockey, mindfulness
when getting a panic attack, and accepting who she is.
Practice one now:

5 things you can see:

4 things you can touch:

3 things you can hear:

2 things you can smell: 1 thing you can taste:

@dedicatedtotherapy
 CALMING
YOURSELF

List coping strategies you can use:

@dedicatedtotherapy
 ENVY
Envy is a feeling of discontent or resentment caused by longing for someone else's

possessions, qualities, or success. It often involves feelings of inferiority or a desire to possess

what another person has.

Riley experiences envy when she sees others possessing qualities or achievements that

she desires for herself. This feeling often arises when Riley compares herself to her

peers or feels she is lacking in comparison. Envy can manifest as a mix of admiration

for others' accomplishments coupled with a sense of discontentment or frustration

about one's own situation. Like in the movie, envy can trigger a range of responses,

from motivation to improve oneself to feelings of insecurity or resentment towards

others.

By understanding the roots of envy and its impact on personal well-being, individuals

can develop strategies to manage these feelings constructively and have a healthier

mindset towards others and yourself.

@dedicatedtotherapy
 WHY ENVY? Let's explore what triggers your envy and why,
so you can recognize it earlier in the future.

What brings you envy? Why?

Ex. Someone’s clothing Ex. Not feeling confident or

desire for new clothing.

@dedicatedtotherapy
 GRATITUDE
Gratitude helps combat envy by shifting our focus from what others have to appreciating and

valuing what we already possess and experience in our own lives. It promotes contentment,

fosters positive emotions, strengthens relationships, and encourages personal growth by

fostering a mindset of abundance and appreciation.

the best part of the day was:

3 good things that happened today:

People I'm grateful for:

3 things I'm grateful for today:

@dedicatedtotherapy
 ENNUI &
NOSTALGIA
In "Inside Out 2," two additional characters make appearances: Ennui, representing boredom, and

Nostalgia. While they have minor roles, they reflect common emotions that impact our daily lives.

Boredom and nostalgia are important parts of someone's life for different reasons:

Boredom allows individuals to recognize when they need change or stimulation in their lives. It

encourages creativity and problem-solving by prompting them to seek out new activities or

interests.

Nostalgia serves to connect individuals with their past experiences, fostering a sense of

continuity and identity. It provides comfort during times of uncertainty or stress by recalling

positive memories and reminding people of their values and achievements.

Both emotions play crucial roles in personal development, contributing to self-awareness,

resilience, and the ability to adapt to changing circumstances. They encourage reflection and

growth, ultimately enriching the overall emotional landscape of individuals' lives.

@dedicatedtotherapy
 BOREDOM
BUSTER
Make a list of activities or hobbies you can do when you're feeling bored.

Include both simple tasks and more involved projects.

When are you bored? What can you do?

Ex. Before bed Ex. Read a book

@dedicatedtotherapy
 REFLECTION
As you finish this workbook journey inspired by 'Inside Out', take a moment to reflect

on the emotions you've explored. Emotions are powerful guides that shape our

experiences and understanding of the world. By exploring these feelings, you've

gained insights into yourself and others. Carry these lessons forward with compassion

and understanding, embracing the richness of your emotional journey.

What did you learn about yourself?

@dedicatedtotherapy
 RESOURCES
Remember, if you or
someone you know is in
immediate danger or
experiencing a life-
threatening emergency,
please call emergency
services (911 in the U.S.
and Canada)
immediately.

National Suicide Prevention Lifeline: 1-800-273-TALK (1-800-

273-8255) - Provides free, confidential support 24/7 for
individuals in distress, including suicide prevention and
crisis intervention.
Crisis Text Line: Text "HELLO" to 741741 - Offers free,
confidential crisis support via text message 24/7,
connecting individuals with trained crisis counselors.
SAMHSA National Helpline: 1-800-662-HELP (1-800-662-
4357) - Provides free, confidential treatment referral and
information service for individuals and families facing
mental health and substance use disorders.
National Alliance on Mental Illness (NAMI) Helpline: 1-800-
950-NAMI (1-800-950-6264) - Offers free, confidential
information, support, and resources for individuals affected
by mental health conditions, including peer support groups
and educational programs.
Crisis Services Canada: 1-833-456-4566 - Provides free,
confidential crisis support and suicide prevention services
24/7 via phone and text message for individuals in Canada.

@dedicatedtotherapy
THANK YOU
Thank you for joining us on
this exploration of emotions.
May your newfound insights
guide you towards a brighter
path.

This workbook is inspired by the

Disney movie 'Inside Out' and its
characters, which are not my
original creations. All activities
featured in this workbook were
designed by a licensed therapist
to help individuals explore and
understand their emotions
effectively.

Not to be
redistributed or
resold. Please
reach out for
copyrights.

@dedicatedtotherapy