Journaling: A Path to Emotional Regulation

Haven't we all had those days when our emotions hijack everything and run the show? It usually starts with you waking up feeling a bit "meh," and as the day progresses, you find that even the smallest hiccup gets under your skin. The next thing you know, you're reacting to the most ridiculous trigger, and it sends you spiraling—like you're the emotional equivalent of water swirling down a toilet. Call it stress, frustration, or anxiety—whatever it is, emotions can build up quickly, leaving you holding a bag of tangled Christmas lights: messy, overwhelming, and impossible to sort out! I’ve been there more times than I can count. That’s why I turn to journaling. 

As many of you know, I’ve recently started sharing more about journaling on social media to introduce my soon-to-launch journal, Empower You: A Journal for Empowering Self-Reflection. You read that right, I finally published my own journal, yaaay!

Journaling has been a huge part of my life since my teens so, talking about my journal comes naturally. It has been a significant and exciting part of my journey, and (if you're not journaling yet) I can’t wait for you to experience it! 

How I Created A Journaling Routine

When I first started, I addressed my thoughts to God, beginning each entry with "Dear God." Doing so gave me a sense of safety, like my thoughts and feelings were secure in God's hands. In my young mind, I thought if there was one person I knew I could trust completely with my secrets and innermost thoughts—someone who could handle my whining and complaining—that would be God. Addressing my journal entries to Him provided the comfort and guidance I needed at that moment because... well, He's God. He'll never give me bad advice or lead me astray.

Over time, though, I shifted my approach and began journaling as if I were having a conversation with myself. Writing down my thoughts in this way allowed me to work through them more directly, like my own conscience speaking back to me. These days, I write in my journal the same way I would speak to a friend or to anyone who might read my entries long after I'm gone.

What’s always mattered to me—and still does to this day—is that journaling makes me feel like I’m actually talking to someone. The idea of having someone to turn to is comforting, even if, in reality, it's just me and a piece of paper. It’s like my private venting session where I can share all the thoughts and emotions I’d never say out loud. You know how they say you shouldn’t bottle up your emotions? Well, journaling is how I’ve kept the cap off all these years!

I usually write about the things that happened, how they made me feel, and how I handled those feelings—sometimes I handled them pretty well, and other times, not so gracefully. I also reflect on how I could’ve handled things better (with a few facepalm moments along the way). And while I still mention God a lot in my journal because my faith is such a big part of who I am, the whole process has evolved into something like a memoir. It’s a place where I share my memories and reflections, all while giving my soul a much-needed heart-to-heart.

Over the years, I’ve come to see journaling as an act of self-love. It creates a safe space where I can pour out my feelings, reflect on my day, and recognize my emotional triggers. It’s where I psyche myself up when I’m about to embark on—or am already facing—a tough situation. This practice has helped me understand myself better, identify patterns in my emotional responses, and navigate my challenges. It’s not always easy, but facing my emotions head-on has been incredibly healing.

A Space to Breathe and Simply Observe

When emotions feel too big, or I’m unsure what’s happening inside me, journaling gives me the space to just... breathe. It’s like sitting down with myself and giving myself permission to pause and ask, "What’s really going on here?" Instead of reacting to those emotions, I get to unpack them and make sense of them. Writing it down makes it real—and that’s so important.

Putting my feelings into words allows me to step back and see situations more clearly because everything is laid out on paper. Reading my written words is like hearing myself speak them out loud, which helps me process my emotions and understand what’s truly happening beneath the surface. It’s like giving myself space to reflect and, honestly, sometimes even call myself out on my own BS. I’ll ask myself questions like, "Why am I really upset? What triggered me? Could I have responded differently?" Once I see it all written down, it’s so much easier to understand what’s going on in my heart and mind.

And you know what’s amazing? Journaling helps me recognize patterns. Sometimes I have those light bulb moments where I think, "Wait, I’ve felt this way before—what was happening then?" It’s crazy how often the same triggers keep sneaking back into our lives. But with journaling, I can flip through the pages and go, "Aha... I knew I’d been down this road before!" It’s like having a cheat sheet to my emotional landscape that helps me recognize repetitive tendencies and patterns in my behavior, making it easier to cope in a healthier way since I’ve got a record of what worked (or didn’t) in the past.

Another thing I love about journaling is that it gives me a place to release my feelings without worrying about anyone else’s opinions. It’s like my personal, unfiltered therapy session—only cheaper and way more effective! Haha.

To be raw and honest with myself without judgment is incredibly healing.

Over time, this daily routine builds emotional resilience. When I read old entries, I’m reminded of my growth and how I overcame challenges that once seemed impossible. “Wow, I made it through that tough time, and I’m stronger now.” It’s a powerful reminder that whatever emotional storm I’m facing right now, I have what it takes to make it through.

For me, journaling is more than just an outlet; it’s a tool for emotional balance and mental health. The more I do it, the more grounded I feel. Instead of bottling up feelings only to have them explode later, journaling gives me the space to process them in real-time. It’s a form of emotional self-care that has truly changed how I handle life’s ups and downs.

Conclusion

If you’ve been feeling overwhelmed or struggling with your emotions lately, I wholeheartedly encourage you to give journaling a try. Even if it’s just jotting down a few lines each day, it truly makes a world of difference. You don’t need to be a perfect writer or fill up pages—what matters is that you consistently show up for yourself. Think of it as a simple yet profound act of self-care, a way to carve out time in your busy life to pause, reflect, and breathe.

At the end of the day, you deserve the time to understand your feelings, gain clarity, and heal. You, more than anyone, deserve your own tender loving care.

Journaling isn’t about crafting the perfect literary composition...

• It’s about nurturing an intimate relationship with yourself, one that's built on honesty, vulnerability and trust.
• It’s about giving yourself permission to express whatever is on your mind and in your heart.
• It's about reminding yourself every day that your voice matters.

This practice is a pathway to emotional regulation, allowing you to navigate the ups and downs of life with a little more grace.

As I prepare to launch Empower You, I want you to know that this journal is designed to be your companion on this journey of self-discovery. Each page is a gentle nudge toward understanding your emotions and embracing your true self. Through consistent journaling, you’ll find not only clarity but also a deeper connection with yourself.

So, as we step into this new chapter together, remember that the journey of self-exploration is ongoing. You don’t have to be perfect; you just need to be willing to engage with yourself authentically. I can’t wait for you to experience all that Empower You has to offer. Stay tuned for its release, and let’s embark on this transformative journey of healing and growth together!

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