How to create an emotional diary

For a long time I researched how to create an emotional journal, but no matter how hard I searched, I couldn’t find anything about it. There was a lot of theory, but I didn’t know where to start. Nowhere was it explained with examples. So, I dared to take a notebook and, in a schematic way, begin to manage my own emotions, in my own way.. The experience went so well for me that today I would like to share it with all of you.

An emotional diary can be done by writing down emotions as we feel them. However, the disorder we can generate can be a bit chaotic, something that will not help us. Personally, I like visual things, with just enough lyrics to force us to be concise and not ‘beat around the bush’.

We can write every day, if necessary, or whenever we need it. The important thing is that we keep in mind that Creating an emotional diary not only serves to record the negative emotions we may have (anger, anger, anxiety) but also the positive ones (joy, euphoria, happiness).. This will allow us to get to know ourselves on a deeper level and begin a beautiful process towards emotional intelligence.

When you record your emotions, you release them onto the paper and allow them to overflow as ink. This way, you gain a new perspective on what you feel and how you should act.

The first steps to create an emotional diary

To create an emotional diary it is important that we have a notebook just for that. This way, we will not have our notes lost on loose pages or in other notebooks and notebooks, and we will be able to return to our emotions when we need to to analyze them from a different perspective.

Once we have a notebook that we like and that inspires us, it is time to start. For it, It is important that we keep in mind that when we are writing we have to be calm, without rushing and in solitude.. This way, it will be easier to connect with our emotions and listen to what they want to tell us.

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One of the possible ways to create an emotional diary is the following: draw four columns that will have the words situation, emotion, response and suggestions as their titles. Let’s see it.

SituationEmotionAnswerSuggestions

Public speaking

Fear

Anxiety

Flight

Find self-confidence

Reaffirm self-confidence

This is an example of how, when faced with a situation such as speaking in public, a person explains step by step how they feel, what the emotion is that is stalking them, how they are reacting and what suggestions are given to resolve that situation. As we see, it is a schematic, clear and concise way to manage emotions.

Emotional management generates greater well-being for us

Write in our emotional journal constantly It will help us perceive in which area of our life we tend to have the most difficulties and which emotion is the most repeated.. Is it fear or perhaps insecurity? Being aware of this will allow us to review our suggestions to put them into practice and prevent them from only being written on paper.

Creating an emotional diary allows us to be aware of the emotions that affect us the most, those that we do not know how to manage and with which we always feel lost.

If you are a person who has a lot of obsessive or ruminative thoughts, creating an emotional journal will help you stop them.. Thanks to this powerful emotional management tool, you will realize that once you have analyzed and reflected on what happened, you will be overwhelmed by a pleasant feeling of well-being.

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

SituationEmotionAnswerSuggestions

Get a promotion at work

Happiness

Relaxation

Share it with other people

Now you have all the tools and even visual examples to create an emotional diary that helps you and allows you to manage your emotions. However, it is important that you keep in mind that there is no better or worse way to do it. You can add other columns if you consider it or remove some that do not convince you. It is your emotional diary and should adapt to you. Their forms of creation are very diverse.