The emotion diary would be a type of self-recording that would provide us with information about how we feel, the cause of those feelings, and our behavior when we feel a certain way - explained specialists from https://www.wowessays.com/. In some cases, we can also write down the different thoughts we have, since they can be the reason for a person's discomfort.
These types of self-records are useful for anyone, as they help us know ourselves. Above all, the emotion diary has many benefits for people with self-esteem problems, lack of emotional control, and negativity. Writing an emotion diary is a great exercise for children to learn to identify their emotions.
Now that we have seen what the emotional diary is, let's see how to make an emotional diary. I hope this method will come in handy for you as well as my wowessays promo codes. Check the link. It's really good service. So, let's start.
How to make an emotion diary?
It would be to take a piece of paper and draw up a table with three or four columns.
In the first column we will put "situation".
In the second column (optional) we could put "thought".
In the third column we could put "emotion".
And in the fourth column "behavior".
How to start an emotion diary?
You should find a time during the day when you can be calm to fill it in. It could be before going to sleep, for example. At that time, you should review the different events of the day and proceed to fill in the table. Another option is to write it down as it happens. To do this, you can carry a notebook with you or write it down on your cell phone. Whichever is more practical for you. You can use templates like the one below or you can use an application on your cell phone.
In the situation column, you should write down the context. Examples could be: "I argued with my partner", "I was in a traffic jam"....
In the second column, you would write down what you think at that moment: "here we go again", "they are going to throw me out for being late", "I am useless"...
In the third column you should try to put a name to what you feel. Do you feel angry? Frustrated? Sad? You can help yourself with a list of emotions with their respective definitions.
In the last column, we would put what we do as a reaction to what has happened and what we feel. Maybe you start honking your car or slam the door. Maybe you try to do a relaxation or go for a walk.
After this, if you don't go to therapy with your therapist or on your own, you should reflect and analyze what you have written and find possible solutions. For these solutions you have to elaborate an action plan. For example, instead of accumulating what I feel and avoid talking about it with my partner, I will calmly tell him/her so that I don't end up exploding.
What is an emotion diary for?
The emotion journaling technique helps you understand how situations affect you, why, and what you do to manage your emotions.
Identify and record the emotions you feel. It also provides self-knowledge about your feelings.
Become aware of your emotion management strategies. It would be about observing if this emotion management is being effective or if you have to look for alternative behaviors to relax. Maybe beeping is not the best way to calm down and, instead, you should perhaps play specific music in the car that helps you to escape.
Relate emotions to situations. With the emotion diary, you may realize that you are often angry, even when the situation may not be worth being angry about.
Become aware of your inner language. If you decide to write down your thoughts in the thought column, it can also help you to understand the language you use with yourself. Surely, if you have low self-esteem, you are feeding it by calling yourself worthless, for example.
Identify people who influence your emotions. Another aspect that you can discover by making an emotional diary is that you may realize that you react differently and more calmly with some people.
In short, the technique of the emotional diary is a handy tool to know ourselves, understand ourselves, respect ourselves, and improve our attitude with ourselves and with others.
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