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Describe the facts, emotions, and reflections.
E.g. f a conversation with a friend triggers you, write about it in your diary to understand your feelings, thoughts and how to respond next time.
Fact: I talked to a friend about [event]. She said [X].
Emotion/Thought: I felt triggered, angry, and wanted to shout.
Reflection: I realize this anger may stem from insecurity. Next time, I’ll take a break and respond calmly to protect my boundaries.
❗Any structure works, but be sure to reflect on any triggers, unhelpful thoughts, or emotions.
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