There is also a systematic way to do emotional journal entries, from the cognitive-behavioral approach to clinical psychology (however this is more structured, versus freely writing thoughts down).

The technique is write down a specific upsetting events, describe the emotions you feel in response with percentages, point out any distortions in thinking (especially unhealthy thoughts) that may be exacerbating your mood, writing a healthier reframe, and writing your mood in percentages either. A simplified eversion would be to write down a specific upsetting event, identify any negative framing of the situation with writing, and reframing it in a healthier way (skipping the percentages).

The source material is in a PDF (low image quality): https://thrive.kaiserpermanente.org/care-near-you/northern-c... and a cleaner table for the approach can be found in this PDF as well: http://content.randomhouse.com/assets/9780767923897/pdfs/Dai...

When you are in a deep emotional state (like depressed or feeling guilty), emotional journal really helps. One time I feel really bad to myself for not checking the homework, then I opened my text editor and start ranting in it. It was one of the most relieving experience I have ever feel in a long time.

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how I feel about events helps track my emotional maturity (or lack there of).

“I’m so mad I didn’t get that promotion” reading that 10 years later shows how much entitlement I had.

now I’d write is more like “I feel sad that this happened, that’s okay, what can I do now”

additionally, I tend to rant in the journal in a way that’s just not acceptable to anyone as they may fear for my safety but in that ranting it shows kernels of truth of how I’m feeling.

it’s so hard to know how you feel because many? Most? Just cover up their own emotions.

you can also write something like “I hate X” then write out why. Then ask do I really hate x? Or is it and it almost always is a personal fault you have with yourself.