wikiHow Thoughts Journal Entry Template Date: [Insert Date] What's on my mind: [Write down any thoughts, concerns, or worries that are occupying your mind at the moment.] Emotions I'm feeling: [Describe any emotions you're experiencing in response to your thoughts, such as anxiety, sadness, anger, or joy.] Why I'm feeling this way: [Reflect on the reasons behind your emotions and thoughts. Is there a specific trigger or situation that's causing you to feel this way?] Alternative perspectives: [Consider alternative ways of thinking about the situation or problem. Can you reframe your thoughts in a more positive or productive way?] Action steps: [Write down any steps you can take to address the issue or problem. What can you do to help yourself feel better or resolve the situation?] Self-care plan: [Write down any self-care activities you can engage in to help yourself feel better, such as taking a walk, practicing meditation or yoga, or spending time with friends and family.] Example: Date: February 20, 2023 What's on my mind: I'm worried about my upcoming exam and whether I'll be able to do well. Emotions I'm feeling: I'm feeling anxious and stressed. Why I'm feeling this way: I'm feeling this way because I've been struggling with the material and feel unprepared for the exam. Alternative perspectives: Instead of focusing on my fear of failure, I can reframe my thoughts to focus on my efforts to prepare for the exam. I can also remind myself that my worth as a person is not tied to my grades or performance. Action steps: I can make a study schedule and plan out specific study goals to help me feel more prepared and confident. I can also reach out to my teacher or classmates for help if I need it. Self-care plan: I can take a break from studying and engage in some self-care activities, such as practicing yoga, spending time with friends, or watching a movie. Remember, the goal of the thoughts journal is to help you reflect on your thoughts, emotions, and behaviors, and to develop positive and productive ways of coping with stress and anxiety. By practicing these techniques regularly, you can start to build a stronger foundation of emotional resilience and self-awareness. Page