JOURNAL PROMPTS TO BETTER UNDERSTAND YOUR FEELINGS
Journaling Strategies
Understanding our feelings is key to living with more clarity and intention. When we know what we're feeling and why, we’re better equipped to make decisions that align with our true needs and values.
Here’s why it’s so important:
It builds emotional resilience: When we can identify and process our emotions, we respond to challenges with more calm and adaptability.
It helps us make better decisions: Knowing our emotions means we’re less likely to act out of fear or frustration, and more likely to act from a place of clarity.
It deepens our connections: Understanding ourselves makes it easier to communicate our needs and build stronger, more meaningful relationships.
It reduces overwhelm: Being lost in your emotions can feel exhausting. Understanding them brings clarity and a sense of control.
When we take the time to truly understand our feelings, they provide us with the insight we need to live a more authentic and fulfilling life.
Journal Prompts to Help You Better Understand Your Feelings
What am I feeling right now? Describe the emotions you are currently experiencing and try to name them, if you're having trouble use the Feelings Finder Quiz (link)
What triggered or caused these emotions? Did something happen earlier today, yesterday, or within this week that might be contributing to this feeling? Identify the specific event, situation, or thought that led to the emergence of these emotions.
How do these emotions manifest in my body? Pay attention to any physical sensations or bodily changes associated with these emotions (e.g., tension, rapid heartbeat, clenched fists).
What thoughts or beliefs are connected to these emotions? Explore any underlying thoughts, beliefs, or self-talk that may be influencing your emotional experience.
Have I felt similar emotions in the past? Reflect on any past experiences or patterns where you have experienced similar emotions and consider any similarities or differences.
Is this situation similar to something that happened in your childhood? How did it feel?
What is the intensity of these emotions on a scale from 1 to 10? Assess the intensity level to gain a better understanding of their strength
What is the story you’re telling yourself right now about your current situation? What feelings does it bring up? Is it true? Is it serving you?
Do you feel like this emotion comes up often, or was it a one-off thing? If it’s often, do you see a pattern between this experience and previous experiences that have brought on this emotion?
How have you been reacting to this experience? Is this reaction serving you? Why or why not? What did it bring up for you? Is there anything you wish you had done differently during this experience? Why or why not?