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13/03/19 I had trouble sleeping at 1. ¡I am waking up very 1. Anxiety (65%) 1. I moved around in
night early today; I need to 2. Resignation bed trying to find a
go to sleep now! (60%) comfortable
I should have Calm (30%) position to fall
exercised in order to asleep.
be tired and fall asleep 2. Two hours
more easily. approximately.
2. At least I was able to 3. I ended up turning
advance on my duties. my computer on
I manage to avoid and started doing
wasting my time this task.
pushing myself to
sleep when I couldn’t.
13/03/19 A friend of mine invited me 1. He is so cute. 1. At the very 1. I told him I would
to lunch and insisted on He loves me and really first worry accept with the
seeing me although I told cares about me. (30%) condition that he
him I had many things to do. It is important to Then happy let me study a bit
dedicate time to (94%) with him.
people who are special 2. 10 minutes
to you. 2. Happy (100%) 3. I ended up meeting
2. If you organize him and had a
yourself, you are able blast.
to do everything.
I had a great time and
enjoyed the food, it
was worth it.
13/03/19 I had a capillary treatment 1. It hurts a lot but I need 1. Pain (80%) 1. I tried to regulate
which is really painfull. to do it if I do not Discomfort the emotion.
want to lose anymore (85%) 2. 20 minutes.
hair. Tiredness 3. I felt actualized
2. The treatment is (84%) because I almost
showing results, the 2. Relief (85%) thought of
pain was worth it. Feeling of cancelling the
achievement appointment but
(100%) ended up showing
up.
14/03/19 I was very nervous for a final 1. Should I have studied 1. Nervousness 1. I breathed and
exam. more? (68%) tried to take a
Fear (80%)
I want to get the best 2. Happy (90%) distance from my
grade possible. Excited (90%) thoughts.
2. I nailed it! I´m sure 2. 20 minutes
I´m going to have 3. I managed to solve
excellent results the exam and I felt
I did a good job.
Actually the
teacher ask me to
be her monitor.
14/03/19 I did not want to go to tennis 1. I am a shame at it. 1. Anxious (50%) 1. I tried to
class because I suck at it and But I should go Fear (60%) concentrate on
my classmates are great. because I made a what I was doing
commitment and I´m 2. Tired (60%) at the moment,
paying for it. Feeling of taking the decision
I don’t want to be the achievement to go beyond my
type of person that (100%) fear and attend the
avoids what is difficult class.
for her. 2. 1 hour.
2. I did it! This builds up 3. I went and played
my will and with my
discipline! classmates. I felt
like I did what I
had to do.
14/03/19 I had to do a task I did not 1. I hate having to do 1. Laziness 1. I went to a calm
want to do: organize some that. It is going to get (85%) place and starting
clips for a video. me anxious. Feeling of organizing the
2. I don’t really want to “must” (90%) clips.
have that video, let´s 2. Relief (100%) 2. 20 minutes
stop and be happy. 3. I found out they
weren’t that
interesting and
understood I
didn´´t actually
want this video. I
realized I can
change my mind
and it is okay.
It is important to have an emotional inventory because it makes you be more aware of the thoughts and feelings that arise when you
have an experience. It makes you realize that they are somehow connected and helps you take a distance away from them in order to
observe everything that happened, realizing that there were maybe other alternatives to behave but as we live in autopilot, it is difficult
to make other behavioral choices. It has to do with emotional intelligence because, adding to what was said before, it helps you take
better decisions that will serve to your wellbeing and the wellbeing of your relationships. By recording situations that made you think,
feel and behave in a certain way you are able to analyze the causes and consequences that preceded and arose in a situation, thus,
being aware of their influence and the relationship between them and allowing you to have a better understanding of yourself and the
how and why you behave the way you do and which thoughts and emotions were beneath your reaction.