Expressing Emotions


How we express our emotions can be either helpful or harmful. Use journaling to give your negative experiences meaning and even find benefits in your suffering. You are the hero of your story.

I write because I don’t know what I think until I read what I say.

Flannery O‘Connor


Everyone wants to feel good about their negative experiences.

Journaling can help you find meaning in going through difficult times. It helps you create a meaningful story.

This technique can positively contribute to your health. Precisely, journaling can

  • reduce your anxiety levels,
  • strengthen your immune system,
  • improve your mood, and
  • make you more social.

Are you convinced? Let's learn how to journal effectively.

First, write only when you need to. If you worry about something too much, it is the right moment: Grab blank paper and a pen. Set aside 15–20 minutes on 3–4 consecutive days and follow the instructions.

  1. Choose a negative experience that keeps you worried—ideally, something that has affected you deeply or you haven't discussed with others.
  2. Express your deepest emotions about the experience. How did you feel? How do you feel about the experience now? Forget the grammar, spelling, and sentence structure. Yippee!
  3. Find a benefit in your suffering. Make a story where you are a good hero regardless of what has happened. Even good heroes go through struggles.

You might want to keep your journal, but ideally, you would tear it and throw it away. Journaling works in your mind.

Don't get discouraged if your anxiety increases at the beginning. A short spike in anxiety is entirely okay and is part of the process.

Write about something that is bothering you now. Do so for only two minutes on two consecutive days. Don't forget to set a reminder to journal tomorrow for another two minutes.

Be the good hero of your story!

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