An emotion diary is becoming an increasingly popular tool for reducing stress and improving well-being. This method allows a person to better understand their feelings, reduce anxiety levels, and strengthen emotional resilience. This is reported by the Center for Public Health of the Ministry of Health, writes UNN.
Details
Scientists suggest that keeping a diary helps the brain process complex emotions. By "releasing" negative feelings, anxiety levels decrease, sleep improves, and immunity strengthens, as stress reduction positively affects the body. A person better understands themselves and finds ways to solve problems.
How keeping a diary affects health
As noted by the Center, regular diary keeping:
- reduces stress — by writing out emotions, we seem to “release” them, which brings relief;
For example: "Today I was worried before an important meeting. But when I expressed my thoughts, I felt relieved."
- increases self-awareness — by recording your emotions, you can better understand their causes;
For example: "This situation angered me because it's important for me to feel valued."
- improves mood — fixing pleasant moments helps to focus on the good;
For example: "My friend supported me today, and that was very valuable."
It is reported that keeping a diary is useful for everyone, especially for people who often experience stress or anxiety. Also for those who are undergoing psychotherapy and want to consolidate its results. This method is also suitable for people who have difficulty expressing emotions.
How to start keeping a diary
To start keeping an emotion diary, choose a format that is convenient for you — it can be a paper notebook, a mobile application, or a document on your computer. It is important that it is something you are comfortable using.
Then dedicate at least 10-15 minutes to it several times a week. Regularity will help you get used to the process and organize your thoughts.
Start small — describe your emotions for the day in a few simple sentences. You don't need to write long texts, it can be a short reflection.
Write everything you feel, without censorship. This is your personal space for honesty with yourself, so don't be afraid to pour out all your emotions.
Then analyze your feelings by asking yourself: "What did I feel in this situation?" or "Why did this cause such a reaction?". This will help you better understand yourself. And even if the day was difficult, end the entry on a positive note. Find something good, even if it's just "it was sunny today" or "the second coffee was especially delicious." This will allow you to maintain internal balance and an optimistic outlook on life.
Types of diaries:
- emotional diary — record what you felt during the day, what caused these emotions, and how you dealt with them;
- gratitude diary; — focus on positive moments, write down what you are grateful for.
- expressive writing — write about difficult experiences to understand them and find solutions;
- emotion diary — this is a simple and accessible way to better understand yourself, reduce stress, and improve your mood. By dedicating a little time to entries, you will strengthen your mental health and emotional resilience.
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