Tool
Feelings journal
A feelings journal is a short daily writing practice that builds awareness and reveals patterns.
The three questions
- What did I feel most strongly today? (Use a precise word.)
- What triggered it, and where did I feel it in my body?
- What did I do with it — and what would I like to do next time?
Why it works
Pennebaker's research found that writing about emotional experiences was associated with better physical and psychological health.1 Over weeks, a journal also shows patterns: the same trigger, the same coping mechanism. That is where change begins. See Coping mechanisms.
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Pennebaker, J. W. (1997). Writing about emotional experiences as a therapeutic process. Psychological Science, 8(3), 162–166. doi:10.1111/j.1467-9280.1997.tb00403.x ↑
Put this into practice
Book
The 10P B.E.L.T. Participant Manual
The workbook behind the program — vocabulary, regulation tools, reflection pages and transition planning in one place.
Shop 10P books
See also
Cite this entry: Samual Nathaniel Brown. “Feelings journal.” The Emotional Literacy Encyclopedia, 10P Program, 2026-10-25. https://emotionalliteracy.org/tools/feelings-journal/
