Emotion Journal
Track your emotions, learn your patterns, Move forward
Lock Eck, Scotland
I had an absolutely stupendous week! Thank you! Exploring the West Coast of Scotland with you was the perfect escape :) I am still in awe of the hills and lochs, truly humbled by the beauty of this country. Swimming underneath the fluctuating Scottish weather was a riot, the memory fills me with warmth and enthusiasm! Our evenings made me feel at peace - I was so content and relaxed cooking and just being in your company. Although, I am still flabbergasted how you beat me at Speed Scrabble - goofery! Oooh, and when the midges came out, that was full-on annoying - aaah well :( Thank you again, I am grateful - just so fortunate to be here. Eager for our next adventure!
Hi Reader,
Look at the above excerpt. Notice the emotions (bolded). Can you see how they are part of every experience? They are part of all your experiences as well!
Before I began to actively learn about Emotional Intelligence (EI), I barely understood what emotions I was feeling and I definitely didn’t know how to express them. Therefore, when I set out to improve my EI, I diligently carved out 10 minutes every day to reflect on the key emotions I had experienced. I journaled. I journaled to improve my skills in emotional awareness and emotional expression.
What is an Emotional Journal?
An Emotional Journal is a log book of our emotions. It is a space to reflect on our experiences; understanding what and why we feel certain emotions. It is data for improvement and a record of our story.
Why Start an emotional Journal?
Personally, an Emotional Journal allows me to build my emotional awareness, express my emotions and prompt me to use emotions more effectively.
Emotional Awareness: Reflecting on my day allows me to become aware of what I am feeling. It helps me parse out the nuances of who I am - what pushes my buttons, what lifts me up, what fills me with energy.
Emotional Expression: Writing down my emotions gives me a release. It is an opportunity to understand why I am feeling a certain way. It helps me release the pressure of an underlying or unexplored worry.
Effective Use of Emotion: Knowing my emotions puts me in the driver’s seat. Being aware of how I am feeling means I can decide how I wish to react. It helps me build a more effective life!
How to Emotional Journal?
Emotional Journal - Excerpt
This is the process I use for Emotional Journaling (see example excerpt):
Carve out 10 Minutes at the end of the day.
Option: 30 Day Challenge - I started out by doing a 30 day emotional journal challenge to get in the habit and build my skill. This means that I have this strategy in my toolkit to use whenever I want.
Select Emotion(s)
What emotion(s) was most relevant for you today? If you don’t have a specific one from the day, then choose an emotion that you are curious to learn more about in yourself.
Context
Describe the situation (Who, What, Where, Why, When, How);
What was the lead up to having this emotion?
Who was involved?
Is this a recurring experience or a once-off?
Why did you get the emotion?
Outcomes
Describe the consequences of having the emotion;
What happened as a result of the emotion?
What did it make you do?
What did it make you think?
Physiological Reactions
What did you feel in your body when you had this emotion?
For example; raised heartbeat, bouncy steps, sweaty palms, slumped shoulders, etc.
Action
Is there anything you would like to do differently next time?
There doesn’t have to be. This element is about recognizing the opportunity to improve yourself, the situation, or re-craft the experience ;)
Excellent, well done!! You have wrapped up the instructions for the Emotion Journal and it is in your hands to give it a go now!
Happy Improving!
Helping Young Professionals & Postgraduate Students Improve