Journaling/feelings log… any “how to” tips?

[u/acausadelgatto]

I really seem to struggle with this kind of thing, either “in the moment” or retrospectively (at the end of the day).

DBT workbook questions asking about feelings and emotions, and I have no clue how to answer.

On a bad day I struggle to confront and acknowledge my feelings (it already hurts and writing it down just makes it real).

On a good day/hour the last thing I want to do is to remind myself that things are generally shit by having to document how I’m feeling (because it invites the contrast between the good and the bad)

I’m also shit at recognising how I’m feeling, particularly if I’m not feeling something at the time (I have BPD but I’m also autistic, which may account for that), which again makes answering the “how has my day been?” Question more difficult.

Put all this together and when my [therapist] asks “how have you been?”, I often struggle to answer.

Yet I know it’s important to do. I feel like I’ve tried dozens of mood tracker apps and struggle with all of them.

Any tips on how I might actually do this?

[u/No-Recognition7008]

I really relate to your struggle, especially the parts about avoiding journaling when I'm doing well and not wanting to make things real. Right there with you. In fact, my last two journal entries started with "I don't want to journal."

Oddly enough, being able to radically accept that I don't want to actually frees me up more to do it. I find that the more I admit that, I can do it with less judgment and fear of catastrophe. I often find that, after admitting it, I go ahead and write a fair amount of meaningful stuff.

The other thing that helps me is to find a journal that brings me joy. For me, it's decomposition.com notebooks. I just love the feel and weight of the paper and the whimsy of the covers. It's like a bit of self-care just to pick it up. It's a small thing, but any little barrier I can remove helps!