Write an emotional journal

Who I am
Louise Hay


Write an emotional journal

Last update: 24 March, 2018

For a long time I have been trying to figure out how to write an emotional journal, but my research has always been fruitless. I had acquired a lot of theory, but I didn't know where to start. It was not explained with practical examples. So, I ventured out and took a notepad, schematically I started to manage my own emotions, in my own way. The experience was so beautiful that today I would like to share it with all of you.

An emotional diary can be made by writing down the emotions we feel. However, it may get a bit chaotic, and that won't help us. Personally, I like visual things, moderate writing that obliges you to be concise and not 'go long'.

We can write every day if necessary, or when we need it. The important thing is to keep in mind that writing an emotional diary is not only used to note the negative emotions we may feel (anger, anger, anxiety), but also the positive ones (joy, euphoria, happiness). This will allow us to get to know each other on a deeper level and to begin a beautiful path towards emotional intelligence.

The first steps to writing an emotional diary

To write an emotional diary, it is important that you have a notebook to devote entirely to this activity. In this way, we will not lose our notes due to loose sheets or because they have been written in other notebooks and notebooks, and we will be able to retrace our emotions when we need them, to analyze them from a different perspective.

After having equipped ourselves with a notepad that we find pleasant and that inspires us, it is time to start. First, however, let us remember that è It is important to be calm, not to rush and to be alone when writing. This way, it will be easier to connect with our emotions and hear what they want to tell us.

One of the ways we can write an emotional diary is the following: draw four columns whose title will be the words situation, emotion, response and suggestions. Let's see it together.

Situation Emotions Response Suggestions
Speaking in public




Seeking self-confidence

Reaffirm self-confidence

This is an example of how, when faced with a situation like that of public speaking, a person explains step by step how he feels, what emotion he feels, how he is reacting and what suggestions he gives to solve this situation. As we see, it is a schematic, clear and concise way of managing emotions.

Emotional management offers us greater well-being

Writing in our emotional diary will help us to understand in which area of ​​our life we ​​usually have more difficulties and which is the emotion that repeats itself the most. Is it fear or perhaps insecurity? Being aware of this will allow us to review our suggestions to put them into practice and avoid them being written only on the paper.

If you often have obsessive or ruminating thoughts, writing an emotional journal will help you curb them. Thanks to this powerful emotional management tool, you will realize that, after analyzing and reflecting on what happened, you will be flooded with a pleasant feeling of well-being.

We can also manage the positive emotions we feel. In this way, we will focus our attention on all the positive things that happen to us. Let's take another example.

Situation Emotions Response Suggestions
Get a promotion at work Allegria Relaxation Sharing with other people

Now that you have all the tools and even some visual examples, you can write an emotional journal that helps you and allows you to manage your emotions. However, it is important to take into account that there is no better or worse way to do this. You can add more columns if you wish, or remove any that don't convince you. And yours emotional diary and must adapt to you. The ways to create it can be the most disparate.

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