The Emotional Diary

Track your feelings. Notice your triggers.

Give your inner world a voice — without judgment.

It’s not about controlling emotions.

It’s about listening to them — and responding with care.

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For children, it can be adapted using drawings of faces or characters - happy, sad, angry - or even animals to represent emotions.

Why track emotions?

Because awareness creates control.

What we don't notice ends up controlling us.

Emotions don't appear out of nowhere.

Behind every emotion lies a thought, a need, or a belief.

If an emotion brings pain - work with the thought or belief behind it.

How to use the diary?

A paper notebook works best.

Writing by hand already helps release emotional tension.

You can draw a simple table or use our version. (Check bellow) Fill it in daily or after any strong emotional moment.

Example format:

• Trigger - What happened?
• Emotion - What did I feel?
• Thought - What went through my mind?
• Body - Where do I feel it physically?

After one month of regular journaling, you'll notice patterns.

You'll see your triggers and learn to respond differently.

Thanks for reading until the end 😊🙏