Triggers/ Grattitudes Journal

[NotAChevy]

Hello! One of the things I learned, and am currently trying, is something called a Triggers/Emotions Journal. It's a journal where you write down all the things that struck a strong emotion during the day and how you reacted. Then, the idea is to later go back and reread what you’ve written and add how you think you should have reacted. So, you're basically going back and trying to teach yourself how to react to certain things that happen during a day. Once we're calm, and objective, we look at situations differently and we can see where we can grow. Also, if wanted, you can include how others responded to the same situations, and why their response has a different outcome. The goal is to increase our Emotional Intelligence and learn how to act appropriately no matter the situation.

I've only been doing it for a week now but it's made me a lot more aware of my emotions, and the things that trigger me, so I feel that's a win. I also am trying to watch how others react to see who gets the desired result- me or them.

Anyone else ever tried anything like this?

[LoveFeelsBest]

yes. My art does this for me and I find it very beneficial. My main art project actually centers around provoking people to adopt a practice like this. It beckons you to consider the fact that if you choose love instead of anger or fear as your default reaction as we are pushed to rush to work and such you will end up happier.

[Mamamichl]

this sounds quite similar to what my DBT counselor is having me do with my diaries on do online that we go over.

[STEM_Dad in reply to Mamamichl]

I was thinking that it does sound like DBT (or at least what I've read about it, since I haven't done DBT, only CBT).

[Mamamichl in reply to STEM_Dad]

It is really beneficial for my ADHD brain. My counselor gives me 1-2 strategies each week and we discuss how I am coming on using them.

[Lilwonder]

oh, I love this idea. Will try it. My emotions and my reactions are super challenged right now as I am the oldest and my mom is actively dying. As my sister and I have been with her during th nights it has been 4 days since either one of us has slept well, normal routines have vanished and exercise and fresh air are at a minimum. Perfect recipe for me to be monstrous. But need to be super kind and patient even with the “well meaning” friends and relatives all around.

Yes, good sleep and good diet and exercise are necessities, but are not always available to us. Thanks for the tips when going for a run or a nap are not options.

[STEM_Dad]

This sounds like a good practice to take up.

How do you make sure to remember to write things down, then to go back to read & reflect on what you've written?

[NotAChevy]

good afternoon! I write down, in my to-do list, and then I check that numerous times throughout the day. That way, I shouldn't forget!! Not saying that I don't forget from time to time.

[STEM_Dad in reply to NotAChevy]

If only I was in a good habit of checking my to-do list throughout the day. 😂

I just tend to "wing it", just reacting to communications all day at work (email, messenger, phone, or in person requests). Any day can alternate from being dull to being extremely hectic.

A few weeks ago, I journaling app with a mood tracker...and only used it a couple of times.

What I would need is some way to make it quick and easy to make a note about a trigger and how it made me feel.

(I'm sure I'll figure it out, in time.)

[CloudsAreLovely]

I used to journal a lot. Then I was worried about anyone finding them and thinking differently of me because they didn't or dont believe in adhd they only believed it was retardation back in my day. So I burned them. With computers or cell phone you have more options like apps or programs but do you have more privacy as they have the rights to read your journals. What do you use to safeguard your journals?

[CloudsAreLovely in reply to CloudsAreLovely]

I was actually just thinking about my adhd journey from as soon as I knew I was different....when I was two years old....memories just flooded my head.... made me think I should write a book. Why hide my thoughts and feelings and events.... they were important part of the whole journey. Maybe others can benefit from it. And I can pass that knowledge to my kids. I hid alot of my symptoms from them and stayed so busy working or playing ....it worked pretty good.

[NotAChevy in reply to CloudsAreLovely]

Personally, I keep them in my room, so I'm the only one to see them. Also, in my almost 55 years, I've decided I really don't care what others think of me. I am who I am, and there's always going to be those who like me and those who find fault in what I do- so, they can “lump it” (aka kick rocks barefoot for all I care).

[CloudsAreLovely in reply to NotAChevy]

Oh I don't care about what anyone else thinks either ...But it took me til my mid 20 to figure that out. So my journals were from when I was in my teens and early 20's.

[NotAChevy in reply to CloudsAreLovely]

I think that's a hard thing for someone w/ADHD to learn- not to care what others think; Congrats.