Emotion Awareness Journal
Emotions are visitors that come to see you — first recognise them, then hear what they want to say. Spend 5 minutes a day answering the questions below.
Today's emotion
1. What was the strongest emotion today? (e.g. joy, anger, anxiety, hurt, numbness...)
Signals in the body
2. Where is this emotion in your body? (e.g. tight chest, lump in the throat, headache, upset stomach...)
The trigger
3. What triggered this emotion? (a word, a person, an image, a thought...)
The need behind it
4. What might this emotion be telling me I need? (e.g. I need respect, rest, safety, to be understood...)
One gentle action
5. What is one gentle thing I can do for myself today?
Reminder: emotions are neither right nor wrong — do not rush to "solve" them. Today is just practice in "seeing" them — an emotion that is seen will gradually soften on its own.