The ObservatoryEmotion journal
Put words to what you feel, notice where it sits in the body, and ask what the feeling is actually trying to tell you.
How it works
- Put words to itChooseWrite
- Where it sitsChooseWrite
- Meet it without judgmentWrite
Naming a feeling loosens its grip. Start broad, then get more precise. There is often a feeling underneath the feeling.
Exercise in 3 steps, about 8 minutes. Doing it is part of Premium, which you try free for 7 days with no card. With Premium your answers are saved so you can pick up where you left off and look back at what you wrote.
Try PremiumThe rest of the text and the exercise are part of Premium. You try everything for 7 days with no card, and can cancel whenever you like. Sign in if you already have an account.
Why does it work?
Putting feelings into words ("affect labeling") dampens activity in the brain's alarm center (the amygdala) and can reduce the intensity of the feeling. Source: Lieberman et al., Psychological Science (2007); Pennebaker & Beall (1986).
Account, your first assessment with the hexagon and one new measurement every quarter are free. The rest is part of Premium: SEK 99 a month or SEK 699 a year, VAT included.
Read more
3 good things
Write down three things from the day that went well, and consider what made them possible. The brain is trained to notice what works.
Exercise10 minDo more of what works
Don't wait for the energy to come before the action. It is often the other way around.
Article2 minFeelings are weather, not climate
A hard feeling often feels like a verdict on who you are. Usually it is something much less dramatic: information passing through.