Emotional literacy is the ability to recognize the emotion we are feeling, name it, and describe what is happening to us emotionally in order to move through an experience.

The Emotions Journal integrates techniques and knowledge, like Affect Labeling and Opposite Action, to improve individuals’ emotional literacy.

Emotions affect the brain, but also the long-term and short-term physiology of the body. Emotional responses are often embodied in the form of increased heart rate, rapid breathing, and sweating, which can feed back into the emotional response.

The Emotions Journal helps readers to identify and self-monitor these embodied emotional responses and implement strategies to address them.

The Window of Tolerance describes the optimal zone for individuals to experience and regulate their emotions, without experiencing hypoarousal or hyperarousal.

The Emotions Journal teaches readers how to identify the boundaries of their Window of Tolerance and strategies for both widening and staying within their Window of Tolerance.

The ability to regulate emotions is tightly linked to whether our needs are being met. Maslow’s Hierarchy of Needs describes the five types of needs that human beings must achieve to feel contentment.

The Emotions Journal uses this hierarchy as a framework to guide readers through identifying and addressing their current needs so they can optimally regulate their emotions.

Being psychologically flexible means being able to adapt our thoughts and behavior to situations so that we can avoid hurting ourselves or others and continue to represent our values and pursue our goals.

The Emotions Journal integrates skills and techniques, such as the Laws of Emotional Mastery, to teach readers how to improve their psychological flexibility.