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Journal Your Feelings | Manage Your Emotions, Reduce Stress, Self-Care for HSPs, Journaling Tips
**TOP 2.5% GLOBALLY RANKED PODCAST FOR HSPs AND INTROVERTS**
☑️Do you feel like you’re drowning in your emotions?
☑️Walk around feeling emotionally numb- stuffing all your feelings or so overwhelmed you’re like a volcano about to explode?
☑️Ever wonder if you’re just too sensitive or too emotional?
If you answered yes to any of these questions, take a deep breath. I got you! This podcast is full of resources just for you!
First, I want you to know that there’s nothing wrong with you. Your sensitivity is a gift and strength NOT a defect! I’m here to help you learn how to handle your emotions and stop overthinking so you can stop running from your feelings long enough to deal with them.
As a highly sensitive introvert and certified life coach, I understand the unique challenges of dealing with overwhelming emotions, sensitivity and extreme introversion.
I’ve helped hundreds of women embrace their innate sensitivity and learn how to feel their feelings in a healthy way.
That’s why I created this podcast, to share my journey and all the tips, tools, and journaling techniques that have helped me learn how to identify, process, and manage my emotions.
That’s also why I’m passionate about helping other introverted and highly sensitive women to do the same.
Through this podcast, you’ll learn how to:
💜 Build emotional resilience so you can stop avoiding or suppressing your feelings.
💜 Stop overthinking and overanalyzing so you let go of painful emotions and move forward
💜 Cope with stress so you can reduce overwhelm and enjoy your life
💜 Understand how being an HSP or introvert affects the way you deal with stress and emotions, and anything else that I can think of that would help you.
You don’t have to stay feeling stuck and alone! Let me show you how to journal your feelings.
🎁Free gift: Journal Your Feelings Roadmap: 5 Steps to Process Your Emotions as an HSP or Introvert https://latoyaedwards.net/guide
⭐️Join the FB community: https://latoyaedwards.net/community
☕Work with LaToya: https://latoyaedwards.net/coaching
Journal Your Feelings | Manage Your Emotions, Reduce Stress, Self-Care for HSPs, Journaling Tips
40 | 5-Minute Journaling Technique to Calm Overwhelm (perfect for beginners)
In this episode, I share a simple yet powerful 5-minute journaling technique perfect for busy, highly sensitive introverts who need to manage overwhelming thoughts and emotions.
I walk you through my brain-dump method: find a quiet space, set a timer, and write everything on your mind without censoring. For those with extra time, I explain how to analyze your entries by marking emotions, recurring thoughts, and unresolved questions.
I'll show you how this quick practice can clear mental fog and create emotional clarity, even if you only have five minutes to spare.
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🎁Free gift: Journal Your Feelings Roadmap: https://latoyaedwards.net/guide
⭐️Join the FB community: https://latoyaedwards.net/community
☕️Work with LaToya:
Schedule an Emotional Check-In session: https://latoyaedwards.net/coaching
Ready to stop running away from your feelings or pushing them down because you don't know what to do with them? Break free from emotional overwhelm with step-by-step support to process your feelings in a way that actually works for you as an introverted HSP. Join the Journal Your Feelings small group program. ⤵️
Do you ever feel like your mind is running a mile a minute? Or maybe you're just feeling so many emotions that you don't exactly know where to start. You don't know what to do. You don't know how to feel better, you don't know how to calm down. Well, today I'm sharing a simple journaling technique that only takes five minutes, but it's really effective and it's gonna help you calm those thoughts, calm your emotions, so that you can be more in control as you try to figure out what your next steps are. If you're tired of feeling like you're drowning in your emotions and want to stop walking around feeling numb and overwhelmed, you're in the right place. What's up? I'm LaToya, an emotional resilience coach and fellow highly sensitive introvert, who learned how to manage all the feels with journaling, and I love helping women like you identify and work through your emotions, embrace your God given sensitivity so you can stop running away from your feelings in a way that feels authentic to you. Ready to dig in, grab your weighted blanket, get comfy and let's get it Really quick before we get started.
Speaker 1:I totally dropped the ball yesterday. I forgot to tell you about the brand new community, just for you guys. So I have created the Journal your Feelings Facebook community. It is a place where we are going to be talking all things highly sensitive, introverted emotions, journaling, all that stuff. So I want you to come over and join us LatoyaEdwardsnet slash community, because while we are running this series, I've actually got a little special giveaway going on. There's going to be lots of chances for you to share your ahas, ask your questions and really be involved and engaged in the group this week, and the person with the most engagement at the end of the week is actually going to win a free coaching session with me. But you got to be a part of the group. So head on over to latoyaedwardsnet slash community and sign up for the group, hop in there and start sharing your insights, asking your questions and just being really engaged so that you can be entered for a chance to win that coaching call with me. All right. So today I'm going to share a really quick exercise. That's perfect for busy ladies like you, right, highly sensitive, introverts, who need a way to unload your emotions and clear your mind, right? But you don't have a lot of time. So it is just a five minute quick journaling technique and I'm going to walk you through the technique, and I also want to explain why it works.
Speaker 1:Okay, so what you want to do is, number one find a place where you can actually focus. So for me, when I went to journal, I have to leave my house because I have four kids and it's a small, small space and it's usually too loud for me to focus. I also have found for me that I actually enjoy journaling outside. So any excuse to be outside, I'm game. So I usually get up in the morning and get outside right away. So I'm outside at 730, sitting in the back at a picnic table with my classical music going like classical piano, I get my journal out and I will journal for a little bit. So I want you to figure out what that looks like for you. Like, get your stuff, get your pen, get your journal, but where are you going to be? Because you do need to be able to focus and be uninterrupted for at least five minutes here, okay. So once you have that situated and you're all set and ready to go, I want you to set a timer for five minutes. Okay, just five minutes.
Speaker 1:Now the next step is to just start writing down everything on your mind. Okay, don't censor yourself, don't edit yourself, don't overthink it. Just, stream of consciousness, write down anything and everything on your mind. Whatever you're feeling, whatever you're worried about Even if you got things to do today, like whatever it is that pops into your head as you start to write, just get it on the page. And a little bonus tip here If you are a person that says I have no idea what I want to write about, I'm going to share a tip with you that I learned from reading this book called the Artist's Way, and it's to start writing I don't know what to write and just keep writing.
Speaker 1:I don't know what to write until you figure out what you want to write about. I know that sounds silly, I know it sounds weird, but I promise you it works. I have done this time and time again. Where I sat down, I was like you know what I don't really have anything to write about and I'll start writing. I don't have anything to write about. I don't know what I'm gonna write about today, and usually within about 1520 seconds, my pen is going, the words are flowing.
Speaker 1:Okay, so just give yourself five minutes to write anything and everything that is in your mind, that's on your heart. Okay, now, when the timer. Okay, so before we go there, so that can be it, right. When your timer goes off, if you're like, okay, I've got to get going, I've got things to do, you can stop right there. Okay, because just getting it out of your head is helpful and beneficial all on its own, okay, but if you have some extra minutes, you have some extra time, either right then or maybe later on in the day. I want to tell you this other step that's going to help you get a little bit more out of it. Okay, so, five minutes to just write down everything on your mind. Write down everything on your heart and then, when the timer goes off, either be done right, or, if you have a few extra minutes, here's step two Okay, go back to what you just wrote and you're going to reread it, looking for a couple of things, okay.
Speaker 1:So number one you're going to be looking for feelings and emotions. Okay. So if you said I feel really sad, I'm frustrated, right, I'm excited. So look for the things that are emotions or feelings, okay, and caveat, here there's no right and there's no wrong. Okay, like, I'm not going to come and tap you on the back of your hand if you mark something wrong? Okay, just figure it out for yourself, I promise. So you want to mark down emotions. The other thing that you want to look for are thoughts. Okay, so, if you keep saying the same thing over and over and over again, right, keep track of that. So, as an example, a while ago, I was journaling and I kept talking about how I felt like I couldn't breathe. I talked about how I felt like I was being suffocated right, I couldn't breathe, I was locked in a cage, I was trapped in a box, right. I kept saying things like that over and over again. So that would have been a thought that I kept repeating.
Speaker 1:The third thing to look for are like questions that you're asking yourself or things that feel unresolved. I'll give you an example. I have been really trying to figure out kind of like what do I want my life to look like? Right, like what is my big picture? Wave, a magic wand, like what does life look like? And so I'm constantly asking myself, right, what do I want? What do I want? What do I want? Right, what do look like? And so I'm constantly asking myself, right, what do I want? What do I want? What do I want? Right, what do I like. So those are things that you can pay attention to emotions, thoughts and questions.
Speaker 1:Now, I like to have people mark these in different ways because you want to be able to differentiate between them. Okay, so it can be whatever you want it to be. Maybe you circle the emotion, underline the thought and put a star next to the questions or what feels unresolved. Okay, I just get three different colored highlighter or pens. I like the little mid lighters, so they're like a pit on one side higher than the other, and I will highlight the emotions all in one color, highlight the thoughts in one color and highlight the questions and then resolve things in another color. Okay, because the goal is that you're going to be able to very clearly look at what you wrote and find your feelings right, or find your thoughts or find the questions All right. So that's the technique. Okay, set the timer for five minutes and you're just gonna dump everything in your head, everything in your heart. Right, it's a brain dump.
Speaker 1:Optional step number two is to go back and identify and mark emotions, thoughts and questions or things that feel unresolved. All right, optional step number two Okay, so, like I said, you can do the five minute brain dump and just be done, or, if you have more time, go back and mark things. Now I'm going to suggest very strongly that for the second optional step, you don't do it right away. Okay, you want to have some time away from what you've journaled, away from what you've written, because you want to come back with fresh eyes and kind of a clear perspective. Okay, because what you want to do then is you want to kind of organize the marks that you made. So I just like to find an empty space at the bottom of my journal entry and I'll have one column right where I start writing on emotions, another column where I start writing on thoughts, another column where I'll have one column right where I start writing out emotions, another column where I start writing out thoughts, another column where I'll mark questions or things that are feeling unresolved. Okay, and you don't really need to do anything else. Right? All of that is sufficient for, right, getting some calm, getting some peace. Right, unloading things. If you want to take those a step further, right?
Speaker 1:Optional step number three is to look at your emotions, look at your thoughts, look at things that are unresolved, and you can either pick one of those things to focus on to journal about more, okay. So maybe you notice that you're feeling tired and frustrated and bored and so maybe you're like, okay, why am I feeling bored? And you want to take some time another day to journal out why you're feeling bored and take a look at that. Maybe you've noticed your thoughts that you're having over and over again, like in my example when I was noticed that I was talking about I can't breathe, I feel strangled, I feel trapped. I was like, okay, latoya, what, the what, right, what gives? And I actually took some days actually to journal. Why do I feel like I'm being suffocated? Why do I feel like I'm stuck? Why do I feel trapped? What did I want to do about that? So you can use these as prompts for further exploration in your journaling.
Speaker 1:All right, and it's always a great idea, if you can, to have somebody to help you process these things a friend, a mentor, a therapist, a coach right, it's all good. So that is the technique. Now I know you're like that's more than five minutes, yeah, I know, but it doesn't have to be Okay, literally, you can take five minutes to do your brain dump and be done and just the simple act of getting it out of your head is going to be great. And here's why, when you are brain dumping and just writing down everything that's coming in your mind, it just clears the fog in your brain. Okay, it's going to clear the mental clutter. It's gonna clear the emotional clutter and get it out of the way so that it's not taking up space in your head, in your heart. You're not using energy thinking about it, right, because you've done something with it. It's out on the page and it's there and you can either deal with it later or not.
Speaker 1:Sometimes, for me, all I need to do is get it out of my head, get out of my heart, and I'm good. I don't have to go back and do anything with it, right? But if you do want to, or feel like you need to do something with it, that's where those extra steps are going to come in. Okay, because what we're trying to do here is take one baby step towards exploring your emotions more deeply. So you've got your brain dump. Next time you have time, you can go back and mark it up. Next time you have time, go back and journal some more, right? Sometimes I have just taken a week or two and just brain dumped and marked it up for a week or two and then I've gone back and organized it and you will be, like, amazed at the patterns that emerge Right, and sometimes I can actually see myself go from having like that thought of I feel suffocated, like I feel stuck to oh, my goodness, right, I feel great, I can breathe, I'm enjoying life again, I'm excited about such and such.
Speaker 1:Okay, so keep that in mind as you're working through this process. Okay, this is your permission from me, not that you need it, but to journal imperfectly and messy, right, scratch things out, draw lines through it, rip out the page if you don't like it, but just get your things on the paper. Okay, it's not about being perfect, it's not about being pretty, it's just about being really practical and effective, because even just a few minutes a day will make a big difference in how you feel. And you know how I know that Because I journaled every day, every morning, for about 10 days and then I got to day 11 and I thought you know what? I don't actually have anything that I need to sort through, I'm feeling great, I'm going to skip it. And you know what happened on the day that I skipped it my poor brain had so much in there that I could not focus. You know what I did the next day? I got my butt up and I got my journal out and I started writing okay, and I had more peace and I was able to focus better. So keep that in mind.
Speaker 1:So tomorrow we are going to take a look at some of the myths and mistakes that can hold you back as you're working on this process, because I know that today I gave you something quick and easy to do and it sounds simple, but sometimes we kind of sabotage ourselves on our way to building this emotional resilience and I want to give you some tips and tricks so that you don't do that. So I look forward to being back on the podcast tomorrow. Be sure to come back and listen. Did you learn something new or have an aha moment from today's episode? I would love to hear from you. The best way to do that is to leave a five-star rating and review in Apple Podcasts. This also helps other women like us find the show. Thank you so much for joining me today.
