SITUATION (where, what did partner say or do?):
THOUGHTS (self-talk about your partner, yourself and why this happened?):
FEELINGS (anxious, guilty, angry, fearful?)
ACTIONS (what you did or said in response?):
OUTCOME (how did you end up feeling?, was the outcome positive or negative?):
YOUR PLAN IF THIS HAPPENS AGAIN?:
From Overcoming Anger in Your Relationship by W. Robert Nay. Copyright 2010 by The Guilford Press.