Emotional Wellness Journal Guide For Mental Health

Purple background with image of the Emotional Wellness Journal by Rayna Piazza

The Emotional Wellness Journal is a personal growth journal that helps you focus on a particular situation and the negative thoughts, triggers, and emotions that follow. This is accomplished by writing journal entries for each challenging situation. You will go deeper by writing the associated negative thoughts, feelings, and triggers particular to each challenging situation you face. This creates an opportunity for you to identify patterns and recurring emotions, and ultimately uncover the root of those emotions. 

Table of Contents

Why Is Emotional Wellness Journaling Important?

Emotional wellness journaling is important because it is the gateway to your healing. When you can identify your triggers you create a window into your emotional pain. Emotional pain eventually leads to emotional health because the pain is a guide to where healing is needed.

The degree to which you can grow is in direct relationship to the amount of truth you can accept about yourself. Being transparent with yourself is critical to your emotional health and emotional healing is imminent when you face your fears, accept your weaknesses, and become humble about your faults. 

I want to encourage you to set aside journaling time in your daily routine as part of your wellness journey. Journaling your feelings is a great way to understand your negative emotions because it makes you stop and assess the challenging situations you are currently facing. Setting aside time to reflect on the situation will help tremendously. This is a great way to lower stress in your daily life and cultivate inner peace. 

The Benefits Of Emotional Wellness Journaling

Before opening your phone each day commit to a few minutes with your Emotional Wellness Journal to set the tone for the day. Expressive writing is a powerful tool for wellness and it has incredible emotional benefits including reduced stress, improved physical wellbeing, and living each day with a more positive mindset. You can’t put a price on peace as it is one of the best things you can experience. 

I believe you will see positive changes as you track your progress, document your growth, and get your feelings down on paper. The simple task of journaling each day has been known to be one of the most effective techniques for reducing feelings of fear and anxiety. Creating a journaling habit creates a safe space for you to prioritize yourself and your needs. You are of no help to anyone else if you don’t take care of yourself. The type of journaling will help lead you to inner peace. 

The Emotional Wellness Journal serves as a daily wellness journal for going deeper into reflection about every challenging situation you face in your life today.  It is a simple and effective tool you can use to identify negative thoughts, feelings, and triggers around each anxiety-inducing situation you are dealing with. Remember this. You were not created to worry or have a pit in your stomach constantly. Release your private fears and negative thoughts with the Emotional Wellness Journal.

Why I Created This Journal

I created the Emotional Wellness Journal to help you focus on each situation in your life that causes you stress on an emotional level. We hear so much about our physical health concerning living a fulfilled life but emotional health is equally as important. This journal is primarily focused on journaling about your negative thoughts, your feelings, and your triggers surrounding situations that cause you stress, fear, and anxiety. Once those are identified you can go down the path of uncovering the source of your emotional pain. 

The main goal of emotional healing is to uncover the root causes of where the pain started. This is the root of your pain. We want to deal with the root, not the symptoms. 

For example, if you experience social anxiety every time you attend a work party you may think the anxiety is your problem. But, the anxiety is just a symptom of the root. The root of your pain is the place where the anxiety started. It could be a negative experience at a birthday party as a child or during an event at school. That negative experience changed your belief system and changed your perspective on social gatherings. If you can go back to the root of your emotional pain and bring truth to each negative thought, then you will be able to overcome the anxiety you feel at social events. 

Again, the anxiety is not your problem. It’s the root of the anxiety that you want to uncover. Press into the uncomfortable feelings of fear and anxiety and ask yourself the hard questions. Where did this start? When was the first time I felt this way? Then take the answers to those questions and journal about your triggers.

When I say press into your feelings I mean for you to feel your feelings. Don’t run away or implement your latest unhealthy coping mechanism (we all have them) but feel the uncomfortableness of it all. It’s time to get comfortable feeling uncomfortable. 

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How To Use the Emotional Wellness Journal

You will start by articulating your current challenging situation. Then, you’ll go deeper to explore your negative thoughts, triggers, and feelings surrounding the situation. There is so much healing in realizing the root of painful triggers and the emotions that follow. Uncovering these roots leads to a new level of emotional well-being. I have used this journaling technique for myself for years with a positive outcome. I am sharing this form of emotional expression with you with the anticipation of you having the same positive experience. 

As you express your emotions good things will happen. You are opening yourself up to positive thinking and positive self-talk. Many of us do not realize how negative we are with ourselves.

Setting aside dedicated writing time helps to uncover all of these intricacies floating around in your mind. I like to think of journaling like an anchor to a boat. Once each thought or feeling is written down it can be explored and dealt with but when it is just floating around it seems unmanageable. One of the many positive effects of journaling is being able to silo the problem you are dealing with and create healthy solutions. 

Example Emotional Wellness Journal Entry

I have put together an example Emotional Wellness Journal entry to help you see this type of expressive writing in action. This is a great tool to get you started in your journey of mental wellbeing. By writing your negative thoughts and feelings on paper you will be able to see your thought patterns and level of emotional wellbeing right in front of you.

If you find out that you are too hard on yourself then look at it as an opportunity to course correct. The beauty of journaling and setting wellness goals is that it’s all about balance and resetting your daily habits. Let’s take a look at this example to get you moving forward on your writing journey. 

Challenging Situation

Here’s an example of something you could journal in your Challenging Situation section.

  • Every time I go to my family event for Christmas (with my extended family) I cannot wait to leave. I get anxious a few days before we go then when I’m there I can’t enjoy myself because I’m so worried about everyone else. But I also look forward to going because I love my family. I wish I could just enjoy myself. 

My Thoughts

Did you know that you cannot have a feeling without first having a thought? Our thoughts determine our emotional responses. This is why I put the My Thoughts section first in the Emotional Wellness Journal. Here’s an example journal entry for the My Thoughts section.

  • My thoughts are: (1) I can’t wait to leave (2) I am uncomfortable (3) Why can’t I enjoy myself? (4) I just need a cocktail (5) I know my thoughts are off but I don’t know why (6) I have been looking forward to seeing everyone and now I can’t relax

My Triggers

Triggers are trauma responses to prior traumatic events. It happens when something in your life triggers your brain to remember the trauma from the past and then your body responds the same way it did when the original trauma occurred. I have an entire blog post dedicated to learning what a trigger is if you want to go deeper. Here’s an example journal entry for the My Triggers section.

  • My triggers about this situation are (1) it reminds me of when my parents divorced and everything was changed forever (2) it triggers me to try to be a peacemaker and make everyone happy like I used to do when I was a young child when my parents had just divorced; I thought I could fix it and when I didn’t it triggers all the same feelings I felt when my parents divorced…sadness, helplessness, defeat, embarrassed to tell my friends and family

My Feelings

Feelings are a result of your thought life. At any given time you have subconscious and conscious thoughts going on in your brain. These thoughts trigger your feelings. I have an entire post dedicated to exploring the connection of your thought life and emotional pain if you want to learn more. When we can change our thought life we can change our emotions and how we respond to situations. Here’s an example journal entry for the My Feelings section.

  • My feelings about this situation are: I feel like a helpless child who can’t change the decision of her parents to divorce. I also feel like nothing I do matters; like I’m insignificant. Based on everything I wrote above I can see that my parents’ divorce is still affecting me today. I choose to forgive both of my parents for divorcing and I forgive myself for thinking I could fix it. I realize that ever since my parents divorced I have felt responsible for social situations feeling uncomfortable and I took on the job of fixing it and making everyone feel comfortable. But, I can’t fix it. I choose to give up trying to fix it and I accept where I am with all of its problems. I choose to give up the job of fixing everyone and making things perfect. Nothing is perfect and that’s okay.

As you can see from the example journal entry above you are writing to get to the root of the problem. I want to encourage you to be authentic and honest with yourself as you journal your thoughts and feelings.

Emotional Wellness Journal Reviews

The Emotional Wellness Journal has received several positive reviews. Here’s what those who journal for mental health are saying:

  • “This is a great outlet for me to journal my feelings. Sometimes it’s hard to understand what’s really going on in a situation, but with a daily way to track it, and my feelings with it, I have found so much revelation through this wonderful journal!”
  • “This journal was so helpful and very clear with helping with anxiety. I felt it really helped define some things I needed to write down which helped alleviate some stress!! Plus it’s such a pretty journal!”
  • “This is one of the most important aspects of life! I have done quite a bit of emotional healing and now I work with other people to see their emotions healed!! I highly recommend this journal to help people write out their thoughts on paper and process.”

Positive Habits On Your Emotional Wellness Journey

Journaling is one of the many positive habits you can incorporate into your emotional wellness journey. I hope that the Emotional Wellness Journal will be a helpful tool on your path to emotional healing. To go deeper and learn more about emotional wellness and personal growth be sure to check out these posts:

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Thank You To My Subscribers

The greatest compliment you can give me is to leave a review on my Emotional Wellness Journal Amazon listing here. Thank you in advance for all of your support! It means the world to me. The Emotional Wellness Journal also makes the perfect gift for those you love! Think birthday gift, bridesmaid gift, Christmas gift, or just a “thank you for being you” gift. There are four journals in my personal growth journal collection.

Rayna Piazza

With over 15 years of emotional healing ministry experience, Rayna Piazza blogs about emotional wellness and personal growth for Christian women. She created four personal growth journals that help her readers walk in their God-given destiny by healing their emotions. Rayna believes that the same power that raised Jesus from the dead lives in her (Romans 8:11) and that you too can experience His power if only you believe. Take a journey with Rayna to explore the ins and outs of emotional healing, learn your purpose, and fulfill your calling. The Seeking Him Today blog is named in the Top 100 Best Christian Women Blogs and Websites by Feedspot.

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