Disclaimer: The Temperance Toolbox is an educational self-improvement resource and should never replace licensed medical or mental health care. It is not intended for emergency situations.

Emotional Compass

Map your emotions. Navigate with intention.

"Search me, O God, and know my heart; Try me, and know my anxieties; And see if there is any wicked way in me, And lead me in the way everlasting."

Psalm 139:23-24

The psalmist asks to be examined rather than assuming he already knows what is in him. Naming the emotion accurately is the first part of that, and it is harder than it sounds.

Quick Check-in

Log your current emotional state, triggers, and physical sensations.

Explore Emotions

Unsure what you are feeling? Browse the map to identify the exact emotion.

Scripture Focus

"Heal me, O Lord, and I shall be healed; Save me, and I shall be saved, For You are my praise."

Jeremiah 17:14

Emotional Compass

Select a core emotion to see what it usually feels like in the body and what tends to help.

Emotional Check-in

Nothing saved yet. Fill in what applies, then press Save Check-in.

Where do you feel this in your body?

Context & Thoughts (CBT)

Response Plan

Select an emotion above to see your recommended response plan.

Emotion History

Review your past entries to identify patterns and progress.

Settings & Preferences

Accessibility

Light and dark theme is set with the moon button in the site header.

Scripture

Each emotion carries a passage from the New King James Version, set in its own block with the reference attached. This switch controls whether those blocks are shown.

Data Management

All your data is saved locally in this browser. Clearing your browser data will delete these records.