Your Cart


woman sitting on stairs thinking

A simple 4 step journal prompt exercise to work through difficult emotions.

Journaling is recognized as a powerful tool for self-reflection and is an excellent way to process emotions. It can offer you a private space where you can express thoughts and feelings without judgment or interruption.


I like to use this simple four-prompt journaling exercise to work with uncomfortable and upsetting emotions: 1) Describe the event. 2) Describe your feelings. 3) Write down what you believe + 4) Write down what is probably the truth.


This approach can effectively provide clarity and insight into your emotional experiences.


You can use this simple exercise to explore any emotions that come up in or after a situation. Although I recommend that you sit down and write (for a bigger therapeutic effect) it’s so simple that you can actually just run through the questions in your head, if you can’t get to sit down to write in the moment.


1. Describe the event.


Start your journal entry by objectively describing the event that triggered your emotions. This might be a specific incident, a conversation, or even a thought that crossed your mind. The key here is to be as factual as possible, avoiding any interpretation or judgment at this stage. This prompt helps you to externalize the event, making it something you can observe and examine rather than something that completely encompasses you.


For example: "Today at work, my boss didn’t say good morning to me like she used to."


2. Describe your feelings.


After describing the event, the next step is to identify and write down the feelings you experienced in response to it. It's important to be honest and allow yourself to acknowledge every emotion, whether it's anger, sadness, frustration, or something else. Try to name your feelings as precisely as possible. This part of the process is crucial for emotional awareness and understanding.


For example: "I felt unsure, maybe she was mad at me? Maybe she didn’t like my proposal yesterday?”


3. What I believe.


This prompt encourages you to explore the beliefs or thoughts linked to your emotions. Often, your feelings are influenced by your perceptions and your own personal interpretations of events, which are shaped by your beliefs (conscious or unconscious). By identifying your beliefs, you can begin to understand how they contribute to your emotional reactions.


For example: "I believe that she might think I’m incompetent. I feel like I always mess things up."


4. The truth.


The final prompt, "The truth," is about challenging and reframing your current beliefs that you have identified in the previous step. This involves looking at the situation from a different, more objective perspective and allowing a more balanced and realistic way of thinking about it to come to light. The goal is to be able to differentiate between what you believe and what is more likely the truth, which can help alleviate any distressing emotions.


For example: "The truth is, she has praised my work in the past, and her not saying good morning probably has nothing to do with me, she might just be stressed at the moment.”


By using these simple four journal prompts, you can gain deeper insight into your emotional world. This process not only helps in identifying and understanding what triggered your emotions but also in challenging and changing unhelpful thought patterns.


Remember, the goal of journaling isn't to eliminate emotions but to manage them in a healthy and constructive way. With practice, this technique can become a valuable part of your emotional well-being toolkit.


Happy journaling!


READ MORE: 10 ways a journaling practice can help you

READ MORE: 10 journaling actions to spark creativity



Want guidance and support journaling?

Check out the Wisdom Whisper Journaling Membership here.

woman journaling

Featured Blog Posts

20 easy ways to get in touch with your inner self by drawing.
As adults, we're often afraid to make mistakes or to be judged for our creative expressions. But drawing can reconnect us with the fearless artists we once were as children. Remember, when expressing yourself through art there are no mistakes, j...
Read More
color pencils
10 quick journaling actions to spark creativity.
Journaling, with its unhurried and reflective nature, encourages a mindset of openness, curiosity, and playfulness that is essential for nurturing the seeds of creativity and imagination. With journaling, you have the opportunity to capture fleeting ...
Read More
young woman sitting on the floor in front of a couch meditating
Easy fundamental meditations techniques.
If you're new to meditating and have tried it but can't really get it to work. Then here are a few good ways in which you can ensure a greater degree of success when trying to meditate for the first time. Meditation is about opening up and ...
Read More
small buddha figure candleholder holding a tealight
A few practical facts about online coaching with me.
Here I’ve just gathered a few practical facts to questions that often pop up as you start on this journey of personal transformation. The sessions. Sessions are normally 60 minutes. They can be with me in my studio or online using the ...
Read More
woman dressed in yoga clothes sitting in yoga pose
How I teach yoga.
I teach a unique form of Vinyasa yoga, where I weave elements from the dynamic and strengthening Astanga and Vinyasa yoga with the healing and restorative Yin yoga. In this way, I create a varied and playful yoga form that challenges you on several l...
Read More
woman sitting in mediation on a couch
Why personal yoga 1-1 with me?
Here is a bit about why I believe strongly that personal yoga is the cornerstone in making true emotional and physical progress and eliciting actual long-lasting changes. Personal training is effective and targeted training. You and your needs decide...
Read More
10 Ways a journaling practice can help you.
Have you ever thought about keeping a journal? It's not just for those really good at writing - anyone can do it. Your journal is like your personal stash of thoughts, you do not need to share it with anyone unless you want to spill the beans.But jou...
Read More
woman sitting on stairs thinking
A simple 4 step journal prompt exercise to work through difficult emotions.
Journaling is recognized as a powerful tool for self-reflection and is an excellent way to process emotions. It can offer you a private space where you can express thoughts and feelings without judgment or interruption.I like to use this simple four-...
Read More
mala beads laying on a wooden surface
How to use mālā beads.
As you dive into mindfulness and yoga, you might encounter this thing called mālā beads. It’s a very useful tool within mindfulness and the yogic tradition. If you’re curious to learn more about mālā beads and their proper use, read on to find out ho...
Read More
woman doing yoga and a pilates gym
What is the difference between Yoga & Pilates?
If you have ever taken a yoga class and a pilates class, you might be wondering what the difference is between Pilates and yoga, since a lot of the poses seem quite similar. So what differentiates the two different practices?Pilates and yoga are both...
Read More
woman in childs pose on yoga mat
3 reasons why you need yoga Now!
I definitely know how it feels when I leave the yoga mat with ease, and I'm sure you also love the feeling in your body after a good yoga class but have you ever thought about why it feels so good?In a world that often feels like a relentless sprint,...
Read More
Hands kneeing dough
What you do today affects your tomorrow.
To be honest, I wasn't quite ready to think the big philosophical thoughts, the day I stood in my kitchen with my hands deep in a bun of dough and read the above on a bag of organic wheat flour, that was on the table in front of me. But it still stru...
Read More
sun set seen through a silhouette of a cornfield
3 good ways to start your day
Getting the day off to a good start doesn't have to be an unmanageable task.Taking a few moments at the beginning of the day for yourself makes all the difference. Instead of starting a spiral straight into stress, you can face the day with ease and ...
Read More
close up of a woman sitting with bent legs and toes tucked under on a yoga mat
Stretch the soles of the feet and your toes for better flexibility.
The feet are often an overlooked part of the body and one of the places I focus on with my clients. A lot of people are not used to using their feet as intensely as we do in yoga, and suddenly they become aware of their own limitations as a result of...
Read More
a group of women doing yoga on the beach
10 reasons why you should practice Yoga.
Yoga as a form of exercise is constantly increasing in popularity. The growing interest in yoga is proof that more and more people are opening their eyes to the many health and wellness benefits of this ancient and yet relevant practice.But yoga is n...
Read More
close up of a bare foot cradled by two hands
Plantar Fasciitis: How Yoga Can Help
Sharp and painful sensations at the heel of the foot can be a sign of plantar fasciitis.Heel pain is one of the things that my clients complain about most often when they start yoga.It appears quickly and affects the movement of the body to a far gre...
Read More
illustration woman sitting crossed legged in meditation on a yoga mat
Meditation and the effect on your sleep.
Regardless of the time of day, the benefits of meditation are many and range from physical and mental to health and emotional. From improved focus to lower stress levels, meditation is an incredibly effective practice that can transform your life.Sle...
Read More
woman with long red hair shaking her head
Here is the tool to lift your spirits.
The tool to lift your mood, relieve depression, and increase your energy level is at your fingertips.Want to know what it is?None of us go through life without, from time to time, experiencing periods where we feel out of balance, down, or just gener...
Read More
close up of the legs of women running in the woods
Sports injuries and yoga.
The blog post below is about running and yoga, but applies to all forms of exercise that include an element of endurance and repetitive monotonous movement patterns, such as football, handball, tennis, basketball, swimming, and volleyball, to name a ...
Read More
sunset a woman doing yoga and a woman running in silhouette
5 things that Yoga and Running have in common.
Within the fitness industry, yoga and running are promoted in different ways, each with its own focus and each with its own specific customer segment in mind. This often makes the two training methods appear to be direct opposites, which then can mak...
Read More
illustration woman sleeping in bed
Do you get enough sleep?
If you feel tired in the morning when you wake up, it is usually due to one of two things; you have not slept long enough or the quality of your sleep has not been good enough.Sleep plays a huge role in your overall well-being, and as adults, we need...
Read More
woman seen from behind sitting in yoga pose, hands in prayer position on her back
Try yoga for 20 minutes and you get....
As with all other physical training, it requires regularity and fixed routines for us to make progress. But in yoga, there are no times or distances you have to reach, there is no visible finish line you have to cross, and no competitions you need to...
Read More
a yin yang symbol cut into into the grass
Yin and Yang
In the West, knowledge of the concept of yin and yang, and yin and yang energies may not be so widespread.Yin, the moon energy, the passive, calm, and nourishing energy, and Yang, the solar energy, the active, moving, and uplifting energy. Many do no...
Read More
woman smiling seated in yoga pose Sukhasana
3 easy yoga poses that supplement running.
The blog post below is about running and yoga, but applies to all forms of exercise that include an element of endurance and repetitive monotonous movement patterns, such as football, handball, tennis, basketball, cycling, and swimming, to name a few...
Read More
split image female runner at a start up and woman in yoga pose
Yoga and running, the prefect mix?
The ultra-short answer is: YESSee, this could be my shortest blog post to date, there are so many good arguments and reasons why running and yoga go so well together, that my biggest problem here is to limit myself and focus on the most important one...
Read More

Be sure to sign up for the Newsletter!

For tips and tricks for holistic living and a FREE Guide on balanced breathing.

    Disclaimer

    The information found in this blog post is for general informational and educational purposes only and should not be considered a substitute for a health professional's advice. If you are struggling with health issues please seek professional help. The use of any information provided in this blog post is solely at your own risk.