Emotions are a part of us and naming our emotions is important because it gives us clarity, control, and connection - three things that are especially valuable during emotionally intense experiences like volunteering abroad. This color and emotion log helps you to visually track your emotional state over time and identify emotion triggers and what helps to regulate them.
What you will need:
- A printed emotion - colour log sheet (or a notebook page set up in the same format)
- Coloured pens, pencils, or markers
- A regular pen or pencil for writing notes
- If doing it digitally - a phone, tablet, or computer (a notes app, spreadsheet, or digital template that allows colour marking).
Instructions:
- For 7 days, use a small log sheet.
- Each day, choose the colour to represent the main emotion of the day.
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Weekly reflection questions:
- Which colours appeared most often? What does that tell me about my week?
- Did I notice certain triggers repeating?
- What strategies helped me regulate or feel better?
- What surprised me about my emotional patterns?
- How might I support myself differently next week?
Guidance for mentors/facilitators
- Explain that emotions are a natural part of volunteering, especially in new environments. Emphasize that the goal is not to judge emotions as good or bad, but to notice and understand them.
- Suggest that volunteers fill in their log briefly at the same time each day - for example, in the evening. Remind them that this is a tool for self-awareness, not for reporting or evaluation.
- Facilitate gentle weekly reflection. At the end of the week, guide volunteers through the reflection questions. If done in a group, focus on patterns and coping strategies rather than personal details. Use prompts like:
- What colour showed up most often?
- What helped you balance difficult emotions?
- What moments brought positive energy?
- Connect to the bigger picture - empathy and solidarity. Encourage volunteers to notice how emotions affect their connection with others. Highlight that understanding one’s emotions supports empathy, teamwork, and resilience - essential for living and working together.