Under the “feeling” column, write down how you’re feeling about the situation.Under the “case” column, note the situation you are currently in (e.g., broke up with partner).Create a journal page with five columns labeled: case, feeling, thinking, illusions, and reality.Here are some basic guidelines that can help you get started: The goal of keeping a thought diary is to increase your awareness of your thought patterns and how they change over time. This technique involves you writing down your thoughts and feelings, along with when and where you experienced these feelings. Thought diaryĪ popular cognitive behavioral therapy (CBT) exercise is keeping a thought diary. They also found people living with depression had a reduction in their symptoms after trying the practice.Įxperts find that expressive writing works because when you sit down and try to make sense of something, your thoughts settle down and you’re able to observe your feelings and experiences with new insights and perspectives. However, researchers found that expressive writers had a greater sense of meaning later on. Sitting with your feelings may not always be the most pleasant experience, and it may make you feel sad afterward. The goal is to gain insight into your feelings. This is where you write continuously for 20 minutes about your deepest thoughts and emotions surrounding your life. One of the most effective ways to work through an emotional challenge can be expressive writing. The purpose is to explore your thoughts and gain a better understanding of how you’re feeling. When the timer is up, reread what you wrote. Write whatever comes to your mind, without any worry about grammar or spelling. To begin, you can choose a time limit for yourself and try to write until the timer is up. You don’t have to write anything profound, just write what comes from your heart, without any judgment. Freewritingįreewriting simply involves jotting down your thoughts. Read about the different types of journaling below to see which one might suit you best. It can also help clear and calm your mind. Journaling provides an outlet for negative thoughts.
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