This workbook is for you if:
- You often find yourself overwhelmed by intense emotions and struggle to manage them effectively.
- Criticism or negative feedback hits you hard, resulting in feelings of insecurity and self-doubt.
- You feel emotionally drained from absorbing the emotions of those around you, leaving you exhausted and depleted.
- Stressful situations feel hard to manage, usually causing anxiety and a sense of being overwhelmed.
- You are good at self-reflection helpful but are unsure how to translate your insights into tangible growth and healing.
- You are looking for a practical way to help you navigate your feelings.
What's included:
1) A Step-by-Step Guide : Each journaling session is divided into 5 steps. At the beginning of the workbook, I share in detail what to consider for each step. For example, step 1 asks you to identify what you are feeling and its root cause. This can be difficult because a lot of the time we confuse our emotion into thought, such as "I am feeling like they don't like me" but "they don't like me is not a feeling". This is a thought and the feeling associated with it could be sad, lonely, unwanted, unworthy and so on. It is important to name the emotion before moving on to the next step, so in the guide at the beginning of the workbook, I walk you through this.
2) Tools and Resources: In the step-by-step guide, I also share resources to aid in the mood journaling process, such as an emotions wheel, common stress responses to consider, different types of cognitive distortions to look out for, and ways to regulate based on what you are feeling.
3) Worksheets: A bulk of Regulate workbook is the actual worksheets you will be journaling on. These worksheets are neatly laid out in steps with guided question prompts and sample answers to ensure you are on the right track. I tested out this workbook multiple times to ensure the journaling process is as clear and seamless as possible for you. If you are new to mood journaling, I highly encourage you to frequently refer back to the step-by-step guide initially until the process becomes seamless for you.
4) Blank Notes: At the very end of the workbook are blank pages to write notes and reflections on. I often use this space to identify any patterns I have noticed in my behavior, beliefs and decision-making. It can be a helpful way to track your growth overtime and become more in tune with yourself and your emotions, leading to growth and self-improvement.
I hope you love this workbook and find it to be a useful resource. I encourage you to use it regularly, especially to work through difficult feelings. However, this workbook can also help you to acknowledge and appreciate positive emotions, instilling gratitude.
If you use an iPad or tablet, Regulate is compatible with all pdf. annotating apps, such as Notability, Goodnotes, Xodo, Noteshelf, and Drawboard. I personally use Notability and the tablet I use is an iPad.
If you prefer to journal on physical pen and paper, I encourage you to print this workbook out. My recommendation is to just print out the worksheet part and read the step-by-step guide digitally.
PS. if you have already purchased the 2024 Productivity Planner, this workbook is a more thorough version of the cognitive mood journal embedded in the planner.