Why Use the TICES Log?
• Serves as a healthy emotional release, reducing overwhelm
• Strengthens your self-awareness so you can recognize patterns and triggers clearly
• Builds your ability to pause, notice, and name what’s happening inside you
• Encourages curiosity and compassion toward your inner experience
• Supports the gradual expansion of your window of tolerance, helping you stay more present with challenging emotions over time
When to Use It ?
You can use the TICES Log any time you experience a moment that feels emotionally charged, whether it’s intense or subtle. This could be:
• After an upsetting interaction or conflict
• When a familiar, recurring emotional pattern surfaces
• When you notice strong physical sensations or unexpected emotional shifts
• In response to a memory, dream, or flashback
• When you’re unsure why you feel “off” and want to understand more
Use the log as often as needed, once a week or multiple times a day, depending on what arises. You can jot down immediately after an experience or a day or two later when you feel safe to revisit. You don’t need to complete it perfectly. Even jotting down a few elements can be helpful.
