You can check out the demo of iFeelio[0] (app is currently obsolete because I got tired of coding and other reasons), which has a format for micro-journaling, basically answering "How do I feel?" with comma separated emotional words or phrases and "What is happening?" with 140 characters. Basically it helped me get better at identifying emotions (including mixed ones) and contexts.

You can check out both Emotional Self-Defense[1] and emōkō[2], for some theory and drills to practice dealing with emotional attacks. One of the main principles is what I call the three steps: 1) truth, 2) fair play, and 3) love. Or telling the truth about how I feel, telling the other person how I imagine they might feel, and saying one thing to connect to them with love.

The emōkō site has quite a few audio reflection drills I created to practice these three steps, with a variety of emotions and contexts.

Lastly, checking out my podcast, The Jim Kleiber Show[3], especially the segment the DailyJim, where I do 5-10 min reflections most weeks Mon-Thu about a lot of these topics.

I want to better organize these tips and tools I've built, as I have a lot more, but that's what I have for now.

If you want to talk more about this, please reach out to the email in my bio, id love to share more.

[0]: https://www.ifeelio.com

[1]: https://www.emotionalselfdefense.com

[2]: https://www.emoko.org

[3]: https://www.jimkleiber.com/show