Disentangling Present Emotion from Past Narrative
Sometimes our strongest emotional reactions have less to do with what’s happening now and more to do with what has happened before. This tool is designed to help you slow down and notice when an old story is shaping your current emotional experience. Through journaling prompts, body-based tracking, and integration practices, you’ll begin to recognize the difference between present-day emotion and past-based reactivity, so you can respond, not just react.
Reflection Prompts
When did I feel a big emotional wave this week? Was it proportionate to the moment?
What “old story” or emotional truth might that wave be trying to protect me from?
Can I describe the part of me that got triggered: what age, what beliefs, what fears?
What would I say to that part now, from a wiser, grounded place?
Experiments to Try
Timeline Tracking: After a trigger, journal what happened now vs. what it reminded you of then. Write two timelines side-by-side: one present, one past.
Sensory Bookmarking: During the week, pause when emotion arises and take note of the first bodily cue (heat, tension, collapse). Track if that cue links to past events.
Voice of the Observer: Record a short voice memo (or journal entry) from your “observer” self after a trigger. Let it name the old story without collapsing into it.
Mismatch Practice: Choose one old memory that still stings. Imagine what the younger version of you needed in that moment. Visualize giving it to her now.
Integration Suggestions
Practice naming the old story as it’s happening: “This is the old anger wave. I see you.”
Consider a somatic ritual to separate past from present (e.g., tapping, breath reset, cool water on hands)
Feeling moved by this exercise?
This is the kind of inner work that leads to real change—not just insight, but momentum. If you’re exploring personal development or seeking guidance through a transition, I offer one-on-one work that blends deep awareness with actionable clarity.
Awareness is about naming what matters.
Alignment is living in a way that honors it.
Action is choosing again and again to stay in integrity with yourself.
If this exercise stirred something and you’d like support in moving forward, you’re not alone.
Learn more about my approach to life consulting and relationship coaching here or get in touch for your free 30-minute consultation here!
