Cognitive Behavioral Therapy

You can do this by tracking thought and behavoirs. Here’s some ideas how to do that:

• Identify a triggering event: Describe the situation or event that caused you emotional distress.
• Record your thoughts: Write down your automatic thoughts and beliefs about the event.
• Challenge your thoughts: Question the validity of your thoughts and consider alternative perspectives.
• Identify emotions: Note the emotions you experienced as a result of the event and your thoughts.
• Develop coping strategies: Brainstorm ways to manage your emotions and change your behavior if necessary.
• Reflect on the experience: Review your journal entries regularly to gain insights into your cognitive patterns and identify areas for growth.

 

A great place to do this is in Take Note section of the journal where you have space to write and reflect and then write out the lesson or conclusion you come to in the One Lesson Of My Day section.

Emotional Release

The goal of this type of journaling is to allow yourself to process emotions that are the results of traumatic events. Processing emotions is an important aspect of healing.

 

While this kind of writing doesn’t usually have prompts, here are some ideas of where to start:

• Write someone who hurt you a letter (eg: a parent, a friend, an ex-partner, a current partner) you will never send it and you can win every argument you like, let them have all your unfiltered emotion, don’t censor anything.
• Imagine you’re sat in front of the person that hurt you, but they’re not able to respond, they can only listen to you (your writing or your voice if you want to do this out loud). Let them have it.
• Write a list of things you wish others knew about you.
• Write a list of your secrets.
• Make a list of everything you’d like to say no to.
• Make a list of everything you’d like to say yes to.
• Make a list of things that you fear.

Targeted Reflection

This type of journaling uses structured, repetitive prompts to address specfic goals. This type of journaling, using a library of thoughtfully crafted prompts and an intuitive design, can be particularly effective at motivating consistent reflection and emotional processing.

 

This is reason behind the prompts in the Run My Life journal- consistent reflection and emotional processing to to develop greater self-awareness, improve emotional regulation, foster personal growth by allowing individuals to understand and work through their emotions, leading to better decision-making and healthier relationships with themselves and others.

 

This is a great place to start, because the prompts guide you. All you need to do is use it in its entirety- every daily prompt and weekly/monthly reflection is there for a reason!

 

XoXo, 

Tess