Congratulations, you are now ready to move on to the second Emotional Fitness Training  Skill: Measuring Feelings. Go here for previous course sessions. 

Measuring happiness on a feeling thermometer

 You can get a free copy of this one by going here.

Why measure feelings? So you can spot when a bossy feeling is trying to take over and get you to do things you will regret.

Here is another feeling thermometer, this one measures stress leading to anger.

#emotionalintelligence blog post #anger management feeling thermometer

You can get a free copy of this one by going here.

To use either of these feeling thermometer’s, print the chosen one up, preferably in color and on card stock, but black and white and plain paper will do.  Post where you will see it most often during the day.  When you see it, take a quick calming breath, and note your feeling temperature.  Go on about your day.

What to do if your temperature is getting into the danger zone. Much more about that a bit later in the course.  For now, if anger is growing, slow down, take a break, breath calmly, use some positive self talk to stay calm, and do not do what anger suggests  instead think about how to act wisely.

If sadness is starting to take over, take action;  sadness is mostly a shut down emotion.  Doing  something productive defeats its efforts to pull you even further down; healthy action of any kind lifts your spirits.

Remember, if you are hurting yourself or others because a negative feeling keeps bossing you, get professional help, call 911 if you are thinking seriously of killing yourself or another. Otherwise call a professional crisis help line. Here is list of the many that are available on-line.


Next session: How to Create a Personal Feeling Thermometer. Why do you need to do that? Because all feelings are subjective and a general feeling thermometer like the two shown here, do not capture your feelings as well as a personal one.



I often use these prompts to spark my posts.  They can also be used to improve your critical thinking is the heart of emotional intelligence.

You can think about them as they are stated or use them to spark other thoughts which is what I usually do. Most can be related to Emotional Fitness. How? Well here is the prompt that connects to this post. I’ll answer it and tell you how I relate it to Emotional Fitness.

Ready, set, done – Our ten-minute free-write is back! Have no mercy on your keyboard as you give us your most unfiltered self (feel free to edit later, or just publish as-is).

How this relates to emotional fitness and today’s post.  It doesn’t except that I start all my writing efforts by just letting my fingers do the walking, then I edit lots and still do not get it right.

As I have noted before, I have dysgraphia and am not rich enough to hire an editor, so my posts and other products are not perfect.  That makes me cringe when I find an error.

There is, however, good news.  My dysgraphia has been a major reason for  my eventually learning “Good enough” is “Good enough.” That helped me defeat shame.  For me “Good enough”  means if one of you stumbles through my errors and finds a bit of wisdom that is perfection for me.


All the handouts for this course are being posted at the store so you can download them for free. You will find lots of other  offerings including inspirational quotes or more EFTI exercises. Go there and subscribe to be notified of new additions.


Please rate this material. Doing so helps me ratings.  This is what your stars will mean to me. No stars – Not helpful. One star – Reinforced my knowledge. Two  Stars –  New  information.   Three stars – New useful information; Four stars- Very good.   Five stars – Excellent.

Thank you and stay strong, I have to work at it constantly, but am grateful I have figured out how.


Agree or disagree, comments are always welcomed.

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