Emotion Tracking & Journaling
Tracking your emotions can feel like adding one more thing to your plate but it’s a small habit that can make a huge difference. When you understand your emotional patterns, you can respond to feelings instead of being controlled by them. Journaling gives you a safe space to process your emotions without judgment, and it can help you notice growth over time.
Why Track Your Emotions?
Emotion tracking is especially helpful for people living with BPD, trauma, or emotional dysregulation. Here’s why it matters:
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Identify patterns and triggers that you might not notice day-to-day
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See what coping skills are working and which ones you might need to adjust
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Improve communication with therapists, partners, or trusted friends
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Build emotional awareness so you can respond thoughtfully instead of reacting impulsively
Tracking emotions doesn’t erase hard days but it gives you a map of your emotional world so you’re not wandering in the dark.
Methods of Emotion Tracking
Mood Journals
Keep a small notebook or note in your phone where you jot down:
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Your overall mood for the day (or moments throughout the day)
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Emotional intensity from 1–10
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Any triggers or events that influenced your mood
Even one or two lines a day can help you start seeing patterns.
DBT Diary Cards
These are a core tool in Dialectical Behaviour Therapy (DBT). A diary card lets you:
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Record your emotions and urges
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Note which DBT skills you used (or didn’t use)
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Track progress over time with clear, simple data
If you’re in therapy, bringing a completed diary card can give your therapist a snapshot of your week and highlight where support is needed.
Mood Tracking Apps (Optional)
Apps can be great if you prefer a visual or digital approach. Many offer:
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Mood graphs or charts
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Journaling prompts
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Reminders to check in with your emotions
Pick whatever method feels sustainable. You don’t need a perfect system, just a consistent one.
Journaling for Emotional Clarity
Journaling can feel intimidating, but it doesn’t have to be pages of writing. Try:
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Free Writing: Set a timer for 5 minutes and write whatever comes to mind without editing yourself.
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Prompted Journaling: Use specific questions to guide reflection.
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Reflection Notes: At the end of the day, write the strongest emotions you felt and how you coped.
Journal Prompts for Emotional Awareness
If you’re not sure where to start, try one of these:
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“Today, I felt ___ when ___ happened.”
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“A trigger I noticed today was ___, and I responded by ___.”
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“One thing I did well in handling my emotions was ___.”
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“Right now, I need ___ to feel supported.”
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“If I could talk to myself kindly today, I would say ___.”
Answering even one of these prompts a day builds self-awareness over time.
Tips for Making It a Habit
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Keep it short: 2–3 minutes a day is enough to start
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Pair it with a daily habit like coffee, bedtime, or lunch break
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Focus on consistency, not perfection
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Use colour-coding, stickers, or symbols to make it engaging
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Review once a week to notice any patterns or progress
This page is for informational purposes only and is not a substitute for professional mental health support. If you are struggling, please reach out to a qualified professional.