Psychotherapy Tools: Feelings Map

Feelings Maps are plain old mind maps. In these maps, you answer the below three questions:
How am I feeling?
Why?
How can I fix it?
Writing helps you visualize your feelings better. Just like a map of a country is not the same as the country but gives a lot of useful information about it that is otherwise hard to put in words. Same is the case with a map of feelings. When creating the map, note down all your feelings. We often have mixed emotions, anger, sadness, and hurt for example could all be present and one of them would be a dominant emotion. If it is the case, note all of them down. Now, note down all the causes of your feelings. Be honest with yourself when writing down the causes. Also if you feel embarrassed while writing any of this, note embarrassment as well as a feeling in the map. When it comes to a fix, you can use something like meditation that helps in calming your whole system or go for an individual fix for each feeling.