Journaling can be a gentle, effective way to manage intense emotions, especially if you’re living with borderline personality disorder (BPD). Putting your thoughts down on paper can give you space to pause, reflect and understand what you’re feeling without judgement. It doesn’t have to be complicated, and you don’t need to be a great writer to benefit. It’s simply about creating a safe space to explore your emotions in your own way.
In this article, we’ll explore different journaling practices that can support emotional regulation, help you spot patterns and provide moments of calm. Whether you’re new to journaling or looking to try something different, there’s no right or wrong way to begin.
Table of Contents:
How journaling supports emotional regulation
For many people with BPD, emotions can feel intense, fast-changing and overwhelming. It can be hard to know where the feelings are coming from, let alone how to manage them. Journaling offers a moment to slow down. It can give you a way to process what’s happening inside and find language for things that might feel confusing or painful.
Writing about your emotions can also help:
- Track patterns over time
- Identify triggers and warning signs
- Create distance between you and a strong feeling
- Build self-awareness
- Reduce rumination and racing thoughts
By expressing emotions on paper, you’re giving them a place to go. This can ease the intensity and help you respond to them in more balanced ways.
Starting your journaling journey
If journaling feels daunting, that’s okay. It’s common to worry about what to write or whether you’re doing it “right”. But the truth is, your journal is just for you. There’s no pressure, no rules and no need for perfect grammar or structure.
Here are a few tips to make it easier to begin:
- Pick a format that feels good – A notebook, loose paper or a digital document all work
- Find a quiet space – Somewhere you feel safe and won’t be interrupted
- Set a short timer – Try writing for just 5 or 10 minutes at first
- Be honest – Let your thoughts flow freely without editing
- Try not to judge what comes out – This is a space for truth, not perfection
You might write full sentences, bullet points or even draw. The key is to express, not to impress.
Daily check-ins and thought tracking
A simple and powerful way to use journaling for emotional regulation is through daily check-ins. These are short entries you can do once or twice a day to track your mood and get in touch with what you’re feeling.
What to include in a check-in
You can keep it really simple. Try including:
- Date and time
- Your current mood – You can use a word (anxious, sad, hopeful) or a scale (1–10)
- Any strong emotions – Name them if you can
- What happened today – Anything that might have influenced your mood
- What your body feels like – Tense, calm, tired, energetic
- One thing that helped or might help – A kind thought, a small win, a coping tool
Another option is thought and feeling journaling. This helps you dig a little deeper into your emotional responses and thought patterns.
A simple framework to try
- Describe what happened – What was the situation that triggered the emotion?
- Write down your thoughts – What were you thinking at the time?
- Name your feelings – Try to identify the emotions involved (there may be more than one)
- Check the facts – Is there any evidence that challenges your thoughts?
- Reflect on what you need – Is there something that might help or soothe you?
This kind of journaling supports emotional clarity and helps you respond to your feelings rather than react automatically.
Creative approaches to self-expression
Sometimes emotions are hard to put into words. That’s where creative journaling can help. It allows you to use colour, images or art to express what you’re feeling in a freer, more open-ended way.
Ideas for creative journaling
- Doodle your emotions – Use shapes or colours to represent what you feel
- Make a collage – Cut out images or words from magazines that match your mood
- Draw your safe place – Create an image of somewhere you feel calm and grounded
- Use colour coding – Choose colours to represent different emotions in your entries
- Create an emotional timeline – Map out your feelings across a day or week
There’s no need to be “good” at art. Creative journaling is about expression, not aesthetics. Sometimes, just getting an image or colour on the page can bring a sense of relief.
Journaling for calm and self-soothing
Not all journaling needs to focus on stress or pain. Writing can also be used to calm the nervous system and build emotional resilience. These practices are gentle and can help shift your mind into a more peaceful state.
Soothing journal ideas
- Gratitude journaling – Write down 3 things you’re grateful for each day
- Positive memory journaling – Describe a time when you felt safe, loved or proud
- Sensory journaling – List things you can see, hear, smell, taste and touch in the moment
- Self-soothing scripts – Write out kind, calming things you can say to yourself during hard times
- Future visioning – Imagine a peaceful day in your future and write about it in detail
These types of journal entries can remind you that safe, calm moments are possible – and even accessible through your own imagination.
Making it part of your routine
Journaling works best when it becomes part of your everyday life, but it doesn’t have to be a big commitment. Even five minutes a day can make a difference over time.
Tips for staying consistent
- Keep your journal somewhere visible – A reminder to use it
- Pair it with another habit – Like journaling after brushing your teeth or before bed
- Use prompts when you feel stuck – There are plenty online to spark ideas
- Celebrate small wins – Even writing a sentence is progress
- Be flexible – Some days you’ll write more than others. That’s completely normal
Here are some prompts to keep on hand:
- What am I feeling right now?
- What do I need most today?
- What would I say to a friend feeling like this?
- What’s one thing I did well this week?
- When did I last feel truly calm?
- What am I learning about myself lately?
Final thoughts: Journaling practices for emotional regulation
Journaling is not a magic fix, but it can be a gentle and powerful tool for emotional regulation. It gives you a space to slow down, understand yourself and care for your emotional world in a non-judgemental way. Whether you’re writing daily check-ins, exploring deep emotions or just scribbling a few thoughts, each entry is a step towards self-awareness and healing.
There’s no perfect way to do it. The best journaling practice is the one that feels right for you.
