Diary of emotions — exercise

The distance traditionally begins with the exercises “I remove netki”, “Emotion diary”, “Success diary”, “I go to bed on time” and “Order on the table”. Start Your Distance!

I have a smooth and positive emotional background, I perfectly track all my emotions, I always understand where they come from and why.

What is your mood during the day? Do you notice what causes the change in mood? Do your decisions often depend on your moods? Our emotions and moods are an element, and if we do not subjugate this element to ourselves, it will subdue us. The Emotion Diary exercise, in which you start an Emotion Diary and track in detail the changes in your emotions, moods and states, lays the foundation for managing emotions.

This exercise will help you:

• Pay close attention to your emotions and moods.
• Learn to solve at least simple puzzles with your mood.
• Make a list of the reasons for the appearance of your emotions and thereby create a basis for more serious work with them.

Girls are likely to find that they are not all as terrible as they think, and men, on the contrary, will be able to set themselves some tasks. For almost everyone, the emotional background will become smoother and higher. Keeping an emotional diary is the key to emotional stability and a positive attitude.

What is an Emotion Diary?

The diary of emotions is a graph with a digital scale, where above 0 are all good emotions and states for you, and below are all bad ones. Quite primitively, it’s like this:

â € ‹â €‹ â € ‹â €‹ â € ‹â €‹ â € ‹

Draw and start keeping a diary, marking your condition on the chart every half hour.

• For low emotional people — every hour. For highly emotional people — every 15 minutes. In any case, your task is to make at least 7 measurements of your emotional state every day.

Even if not immediately, but in the process of working with the diary, come up with an understandable and clear scale suitable for you personally, by which you evaluate your emotions. Here are examples of scales that other distance athletes have done:

• Horror — darkness — bad — normal — good — super — delight — ecstasy.
• Catastrophe — problem — sour — ok — not bad — good — excellent.
• “Insanely good”, “Excellent”, “Very good”, “Good”, “Normal”, “Average”, “So-so”, “Bad”, “Very bad”, “Couldn’t get worse”.
• Powerlessness and longing — acute pain — cold rage — dull calmness — warm comfort — joyful lightness.
• World sorrow — aggression and irritability — calm absence and sadness — calm presence — working condition — joy — Sunshine.

Perhaps your scale in Excel will look like this:

Here you can download this version of the scale of emotions:

• Scale of emotions.xlsx
• Scale of emotions.pdf

Another version of the accounting table:

How to monitor and record?