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There is also a systematic way to do emotional journal entries, from the cognitive-behavioral approach to clinical psychology (however this is more structured, versus freely writing thoughts down).

The technique is write down a specific upsetting events, describe the emotions you feel in response with percentages, point out any distortions in thinking (especially unhealthy thoughts) that may be exacerbating your mood, writing a healthier reframe, and writing your mood in percentages either. A simplified eversion would be to write down a specific upsetting event, identify any negative framing of the situation with writing, and reframing it in a healthier way (skipping the percentages).

The source material is in a PDF (low image quality): https://thrive.kaiserpermanente.org/care-near-you/northern-c... and a cleaner table for the approach can be found in this PDF as well: http://content.randomhouse.com/assets/9780767923897/pdfs/Dai...

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Thank you!