Want to Manage Your Emotions More Effectively? Find Time to Journal About Challenging Experiences

by Michael Miller

Daily journaling to reframe unpleasant events can significantly reduce depressive symptoms, lessen stress, and increase life satisfaction, according to new research published by the American Psychological Association. After only 2 weeks of daily journaling, participants experienced these positive mental health changes, which persisted for at least a month after the journaling exercises concluded. This strongly suggests that the practice of actively managing emotions has enduring effects on emotional well-being.

Key takeaway: It takes practice to manage emotions

“The best way to improve at managing emotions is to do it more often,” says renowned organizational psychologist and bestselling author Adam Grant, in reference to this study’s findings. “Emotion regulation is like other skills: it takes practice.”

How much practice? It’s hard to say exactly. But this study suggests that it doesn’t take that much practice to see a big difference. Small, bite sized steps to managing emotions can result in big changes to our overall well-being.

Moving against the current: how to manage emotions in a global emotional recession

The ability to manage one’s emotions is more important than ever – but unfortunately, it’s also a skill that’s declining worldwide.

According to the world’s largest study of emotional intelligence, Six Seconds’ State of the Heart report, we’ve entered a global emotional recession, characterized by high levels of burnout and low levels of wellbeing. Emotional intelligence scores have declined for four consecutive years worldwide, and the emotional intelligence skill of Navigating Emotions alone has dropped 5.67% globally since 2019. “On average,” coauthor of the study and Six Seconds CEO Joshua Freedman says, “people are more volatile; less likely to be able to navigate emotions.”

On a related note, mental health challenges are on the rise. The World Health Organization reports that depression is the leading cause of disability worldwide, affecting over 264 million people. Anxiety disorders are similarly prevalent, impacting an estimated 284 million individuals. Traditional approaches to mental health, such as therapy and medication, are essential, but they are not always accessible or affordable for everyone. The practice of re-appraisal offers a complementary, low-cost, and accessible strategy that individuals can incorporate into their daily lives. By committing to daily practices that foster emotion regulation, we can build resilience, enhance our wellbeing, and navigate the challenges of our world with greater ease and positivity.

How to manage emotions more effectively

The Six Seconds Model of Emotional Intelligence offers an actionable guide to manage emotions more effectively. It’s a 3-step model.

The first step of the model, called Know Yourself, is about clearly seeing what you feel and do. Emotions are data, and these competencies allow you to accurately collect that information. A key task in this area is accepting your emotions as they are and trying to listen to what they’re trying to tell you. “The biggest obstacle to practicing emotional intelligence,” Freedman says, “is vilifying your own feelings.”

The second step of the model, Choose Yourself, is about doing what you mean to do. Instead of reacting “on autopilot,” these competencies allow you to proactively respond. This is about seeing all the options that exist and navigating emotions effectively to make optimal choices. Making the intentional choice to do daily journaling activities to process challenging events falls primarily in this bucket.

The final step, Give Yourself, is about the why, or doing it all for a reason. These competencies help you put your vision and mission into action so you lead on purpose and with full integrity.

Start small and build emotional skills

The findings of this recent study highlight the transformative power of re-appraisal in managing emotions and improving mental health. In an era marked by rising rates of depression and anxiety, the ability to reframe negative experiences offers a beacon of hope. For those looking to make a positive change in their lives, the message is clear: start small, practice regularly, and watch as the benefits unfold. The journey towards better emotional health is within reach, and it can begin with the simple act of re-appraisal.

For training on navigating emotions and other emotional intelligence skills, heck out our emotional intelligence certification courses.