KEEPING A JOURNAL

Keeping a journal may help to explore your feelings. Some people write regularly while others just write when thoughts come into their head or when a situation confronts them. Here are some 'starter hints' to get you going. To get a journal started sometimes it's good to use some form of template as a guide. Here are a few topics to chose from:

Daily journal on your thoughts and feelings:

• At the moment I am feeling (eg - lonely, abandoned, needy, anxious, ashamed)
• Why I think I am feeling like this……………………………
• What I am going to do constructively right now to make this better………………………….

After doing the task you set yourself come back and complete your journal

• What I have learnt from this to help me overcome a similar feeling next time…………………

On-going 'life' journal

• What three things about my life that are on my mind right now?
• Which of these three things do I want to explore in writing right now?
• I want to write about this part of my life because.…………………….
• This part of my life makes me feel.…………………….....
• This part of my life has an important effect on me because.…………………….
• I wonder if I can ever change this aspect of my life because.…………………….
• This part of my life frightens me because.…………………….
• Writing about this makes me feel.……………………
• Now I need to.…………………….
• Right now, I feel.…………………….
• What can I do right now to make me feel better about my thoughts……………………………….
• Next time I feel like this I can……………………………….

CHANGING THOUGHTS

1. How am I feeling right now?

2. How strong is this emotion right now? 0 -100% ______%

3. What event or thoughts triggered this emotion?

4. What thinking errors can I identify (if any)?

5. What logical or realistic response might I have to these thoughts?

6. What is my belief in logical response? 0-100% ______ %

Take a 15 minute break - go for a walk, ring a friend to say hello, read something

7. How strong is the emotion now? 0-100% _______ %

8. What is my plan for dealing with this situation next time?