124 U12 Negative Emotion – Upset



Feeling anxious, uneasiness,trouble or grief.

Practical Tips

  1. Identify the trigger that made you upset, now look beyond that, to the deeper reason, which of your Values does it conflict with?
  2. Sometimes sharing your problem can help.
  3. Work out how to turn the situation around.
  4. See the upset as an opportunity for your own personal growth.

Beliefs and Affirmations

I am able to stay calm when I need to work out what to do when I am Upset.


(How to make it very HARD to feel the negative emotion)

The only time I will allow myself to feel……………Upset, is when I haven’t thought of a way of turning things around.

Example Challenges

My Mum misunderstood me when I asked her if I could borrow some money, she thought I wanted her to give it to me and now she’s taken the huff!   (DC005)

DC111 When my husband is disciplining the children, I get drawn in and end up falling out with everyone!

DC113 I get drawn into my children’s squabbles and end up being the baddie!


“People don’t just get upset. They contribute to their upsetness.”

– Albert Ellis