Charting the Maelstrom: Cognitive Behavioral Journaling as an Emotional Compass

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Emotions can surge like a tempest. At times, they seem irrational, absurd, and arise without any clear cause. Just another storm in a teacup. Conversely, they may strike with the force of a tsunami after a powerful tremor—swift and merciless. Yet those are merely metaphors that reflect negative thoughts and behaviors. As long as I am human, I know that this could be a product of imbalanced hormones. This means I can confront this ona a fully human and entirely manageable level – using a powerful tool called Cognitive Behavioral Journaling.

What is Cognative Behavioral Journaling

Cognitive Behavioral Journaling (CBJ) is a structured method of journaling that incorporates principles from Cognitive Behavioral Therapy (CBT) to help identify, analyze, and modify negative thought patterns and behaviors. It is often used for managing stress, anxiety, depression, and other mental health concerns.

How It Works

CBJ typically involves:

  1. Identifying Thoughts & Feelings – Writing down situations and associated emotions.
  2. Recognizing Cognitive Distortions – Noting irrational or unhelpful thinking patterns (e.g., catastrophizing, black-and-white thinking).
  3. Challenging Negative Thoughts – Analyzing evidence for and against these thoughts.
  4. Reframing & Replacing – Developing more balanced, constructive perspectives.
  5. Tracking Progress – Observing changes in thoughts, emotions, and behaviors over time.

Let me give you an example:

Example Situation

I made a mistake at work while giving a presentation, and now I feel like everyone thinks I’m incompetent.

ID The Thoughts & Feelings:

  • Emotion: Anxiety, embarrassment, self-doubt (Intensity: 8/10)
  • Automatic Thought: “I messed up. Everyone must think I’m terrible at my job.”

Recognise the Cognitive Distortion:

  • Mind Reading: Assuming others think negatively about me.
  • Catastrophizing: Believing that one mistake defines my competence.

Challenging the Thought:

  • What’s the evidence for this thought?
    • I did stumble over my words a few times.
    • I saw a couple of people looking at me with neutral expressions.
  • What’s the evidence against this thought?
    • I prepared well and delivered most of the presentation smoothly.
    • No one actually said I did a bad job.
    • Everyone makes small mistakes; it doesn’t mean I’m incompetent.

Reframing the Thought:

  • “I made a small mistake, but that doesn’t mean I did a terrible job overall. Most people likely didn’t notice or don’t care as much as I do. I can learn from this and improve next time.”

replace with New Feelings & Response:

  • Emotion: Relief, self-compassion (Intensity: 4/10)
  • Action: I will focus on what went well and prepare a bit more for the next presentation instead of dwelling on this mistake.

Here’s a template if you want to give it a try for whatever’s troubling you.

Cognitive Behavioral Journaling Template

1. Situation:

Describe what happened. Be specific.

  • Where were you?
  • Who was involved?
  • What triggered your emotions?

2. Thoughts & Feelings:

Write down your automatic thoughts and emotions.

  • Primary emotion(s): (e.g., anxiety, sadness, frustration) – Rate intensity (1-10)
  • Automatic thought: What was your initial reaction or belief?

3. Cognitive Distortions (if any):

Identify any unhelpful thinking patterns. Common ones include:

  • All-or-Nothing Thinking (black-and-white thinking)
  • Catastrophizing (assuming the worst)
  • Mind Reading (assuming others’ thoughts)
  • Overgeneralization (making broad assumptions from one event)

4. Challenging the Thought:

Ask yourself:

  • What evidence supports this thought?
  • What evidence contradicts it?
  • If a friend had this thought, what would I tell them?

5. Reframing & Alternative Thought:

Rewrite your thought in a more balanced, rational way.

  • Example: “I made a mistake, but that doesn’t mean I’m a failure. Everyone makes mistakes, and I can learn from this.”

6. New Feelings & Response:

  • Action plan: What can you do differently next time?
  • New emotion(s): Rate intensity (1-10)

Resources:

Knaus, William J. The Cognitive Behavioral Workbook for Anxiety : A Step-By-Step Program. Oakland, Ca, New Harbinger Publications, Inc, 2014.

Rego, Simon A, et al. The CBT Workbook for Mental Health. Callisto, June 2022.

Sutton, Jeremy. “What Is a Thought Diary in CBT? 5 Templates and Examples.”  PositivePsychology.com, 17 Jan. 2021.

Telford, Olivia. Cognitive Behavioral Therapy. 27 Apr. 2020.

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