There are many experiences in life that can affect our ability to experience emotions. Traumatic experiences can result in the unconscious repression of emotions while we are focusing on surviving horrible circumstances. Sudden change and loss can also bring on a grief response, where initially we are numb and in shock. Social and cultural expectations can also cause us to consciously suppress emotions that have been deemed “unacceptable” by family or other groups, including emotions of sadness for men and anger for women.

There are many strategies for reconnecting with the full spectrum of human emotions, including journaling. Writing about your emotional experiences can help you develop emotional literacy, which is the ability to recognize, label, and navigate emotions effectively. In this post, I will describe 8 journal prompts that can help you connect with the five core emotions — fear, anger, sadness, excitement, and disgust. You can also explore Plutchik’s Wheel of Emotions for additional descriptors and labels for the variety of neurophysiological states that we call emotions.

Journal Prompts
(1) Imagine that you are walking your dog in an unfamiliar neighborhood at night, when suddenly your dog begins barking loudly at a shadowy figure walking toward you in the distance. As you try peering into the dark to see who it might be, you hear the sound of dog growling behind you. You spin around to see that a large stray dog has left his yard and is now charging at you. As you imagine the sights and sounds of this scene, do you notice any changes in your body? Do you notice changes in your heart rate or breathing? How comfortable are you with these sensations in your body? What words would you use to describe how you feel? What automatic thoughts arise in your mind? How would you react in this scenario?

(2) Imagine you are present at a rally where there are many people protesting potential changes in legislation. There are many people who are voicing their discontent, raising their voices and waving signs and banners of protest. Suddenly, a small group of people separate from the crowd and begin shouting and screaming insults and throwing rocks at people and cars passing by. As you imagine this scene, how does your body feel? What words would you use to describe how you feel? What automatic thoughts arise in your mind? How comfortable are you with this feeling? How would you react in this situation?

(3) Imagine you are taking a walk on a summer evening while the sun is setting. Flowers are blooming in early July, and you delight in the sight of sunflowers in the neighborhood growing intense with color in the waning light. You hear the sounds of children laughing in the distance, and smell delicious foods grilling for families who have gathered to celebrate on a holiday weekend. A neighbor sees you and invites you over for dinner, “Come enjoy some food before the fireworks start!” You spend the rest of the evening talking and laughing with friends, enjoying the taste of barbeque and apple pie while the sky lights up in a brilliant display of sparkles against the night. As you imagine being in this scene, what sensations do you notice in your body? What words would you use to describe how you feel? What automatic thoughts arise in your mind? How comfortable are you with this feeling? How would you react in this situation?

(4) Imagine you arrive home to discover that your child’s beloved pet, a brown and white hamster named “Teddy,” is unresponsive and lying motionless in his cage. The hamster has passed away suddenly from old age, and you wonder how your son will react to this tragic news. You wrap Teddy’s’ body in a cloth and place him in a shoebox. When your son returns from school you explain to him what happened. He bursts into tears, water streaming from his eyes. “No! Not Teddy! He was my best friend! He can’t be dead! I don’t believe you!” His face becomes red, he covers his face with his hands, and he runs off to his room and slams the door closed. You can hear him sobbing loudly. As you imagine this scene, what sensations do you notice in your body? Do you notice any stinging in your chest, stomach, or eyes? What automatic thoughts arise in your mind? What words would you use to describe how you feel? How comfortable are you with this feeling? How would you react in this situation?

(5) Imagine you are attending a retirement party for your father. Your father is dressed in his best suit, smiling and talking with friends and colleagues whom he has worked with for many years. After everyone has mingled for a while, the President of your father’s company picks up a microphone to praise your father for his accomplishments and dedication, sharing examples when your father applied impressive skills and ingenuity to help the organization survive a near shut-down. Your father receives a personalized gift from his team, and everyone cheers in celebration of him. As you imagine this scene, what sensations do you notice in your body? What words would you use to describe how you feel? What thoughts arise in your mind? How comfortable are you with this feeling? How would you react in this situation?

(6) Imagine you are working as a correctional officer at a prison. You learn that the facility will receive a new inmate today whose crimes have been reported widely on media across the nation. The individual has been convicted of several counts of homicide and hate crimes after a mass shooting where he killed dozens of people, including children. You remember hearing his testimony on TV when he denied any remorse for killing those “deplorables,” and admitted he would do it again if he could. You see other guards bringing the inmate into the facility, and the killer is grinning at you. As you imagine this scene, what sensations do you notice in your body? What words would you use to describe how you feel? What thoughts arise in your mind? How comfortable are you with this feeling? How would you react in this situation?

(7) Imagine you are working for a sales department and your manager has explained that he will award a generous bonus to the team member who secures the most client contracts this quarter. You think of all the ways you could potentially enjoy the bonus, including traveling internationally with your spouse, starting a college fund for your teenager, or trading in your old car for a newer and more reliable vehicle. You could even use the bonus for home improvement projects like buying new appliances for the kitchen or building the big screen media room you always wanted. As you imagine this scene, do you notice any sensations in your body? What words would you use to describe how you feel? what thoughts arise in your mind? How comfortable are you with this feeling? How would you react in this situation?

(8) Imagine you are arriving home after dark. You just finished a 12 hour shift after covering for a co-worker. Your body is heavy and ready to collapse on the couch. You turn the key to unlock the front door and step inside. You close the door behind you and lock it. You slip off your shoes and take a few steps to flip on the light. Before your eyes can adjust to the brightness, you hear a dozen voices shout out, “SURPRISE!! HAPPY BIRTHDAY!!” Then a bunch of balloons start popping and party horns start honking loudly! Your living room is filled with people who are all smiling and staring at you! As you imagine this scene, what sensations do you notice in your body? What words would you use to describe how you feel? What thoughts arise in your mind? How comfortable are you with this feeling? How would you react in this situation?