Corryvreckan Consulting
Client Reflection Tool

Emotional Awareness Tool

A guided exercise to identify, name, and relate skilfully to what you are feeling

About This Tool

This tool uses the circumplex model of affect – a framework that maps emotions along two dimensions: valence (how pleasant or unpleasant the feeling is) and arousal (how activated or depleted your energy feels). By locating your current emotional state on this map, the tool gives you a precise, enriched vocabulary to describe what you are experiencing.

The purpose is not to diagnose or fix, but to support awareness – to help you notice your somatic responses, honour what is present, and approach your emotional experience with curiosity and self-compassion. The reflective questions that follow are designed to support regulation, meaning-making, and resilience.

High Arousal · Positive Outward, action-oriented states – excitement, joy, enthusiasm, inspiration
High Arousal · Negative States that drive urgent action – anxiety, anger, fear, frustration
Low Arousal · Positive Restorative, inward-focused states – calm, serenity, contentment, gratitude
Low Arousal · Negative States that tend to immobilise – apathy, depression, fatigue, gloom
Step 1 – Assess Your Current State
Valence – How pleasant or unpleasant does this feel?
Question 1 of 6
Right now, the feeling I am experiencing feels overall…
Question 2 of 6
How does this feeling affect your sense of wellbeing?
Question 3 of 6
If you were describing this feeling to a trusted friend, you would say it feels…
Arousal – How activated or depleted is your energy?
Question 4 of 6
Right now, the energy level in my body feels…
Question 5 of 6
The pace of my thoughts right now is…
Question 6 of 6
My impulse in this moment is most likely to…
Your Emotional State
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Valence: – Arousal: –
Closest match to your responses. Hover the map to explore other emotions – click any dot to select an alternative.
Step 2 – Reflective Coaching Questions

With your emotion identified, the work now shifts from 'What is this?' to 'How do I relate to this?' Work through each section at your own pace. There is no need to complete every question – stay with the ones that feel most alive for you right now.

What do you notice in your body as you sit with this emotion right now?
Where is it most present, and how would you describe its texture, temperature, or movement?
If this emotion had a shape, colour, or weight, what might it be?
How intense does it feel in this moment, compared to when it first arose?
What tells you that this is the right label for what you are experiencing?
What happens if you allow this emotion to be here, without trying to change or fix it?
What might this emotion be trying to communicate or draw your attention to?
In what way does it make sense that you would feel this, given your circumstances?
If this emotion had a voice, what would it say?
What shifts, if anything, when you meet this feeling with curiosity rather than resistance?
How are you currently relating to yourself for feeling this way?
What would a more compassionate response to yourself look like here?
If someone you cared about felt this, how would you respond to them?
What permission might you need to give yourself in this moment?
What does 'being on your own side' look like while this emotion is present?
What tends to bring about this type of emotion for you?
Is this a familiar state, or does it feel new or unusual?
What beliefs or interpretations might be reinforcing this feeling?
How does the level of arousal – high or low energy – influence how you experience it?
What do you notice about your impulses or urges when this emotion is present?
What small action could help you stay with the emotion without becoming overwhelmed or shut down?
What has helped you regulate or move through similar states in the past?
How might your breath, posture, or movement support you here?
What would 'just enough shift' look like, rather than trying to eliminate the feeling entirely?
What might this emotion be telling you about what matters to you?
Is there a value, need, or boundary that is being highlighted?
How might this feeling be part of a larger pattern or transition in your life?
What would it mean to integrate this emotion rather than push it away?
What, if anything, feels different now compared to when you first named it?
What have you learned about yourself through noticing and staying with this emotion?
How might you respond next time this state arises?
What practices could support you in recognising and regulating emotions earlier?
Where do you already demonstrate resilience in how you handle difficult feelings?
What would a steady, grounded version of you say or do in relation to this emotion?