trigger journal
Health,  Journaling,  Mindfulness,  self-care

How to Make and Use a Trigger Journal

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Being triggered is a phrase that is used in social media, news reports, and daily conversations. The phrase refers to the emotional reaction you may have to certain topics. You may become upset, violent, afraid, or a mixture of all emotions depending on the topic. The larger issue with being triggered is when you don’t know why you were triggered or how to deal with it.

That is where a trigger tracking journal comes in. The trigger journal is a tool to help people who have post-traumatic stress disorder, anxiety, or other mental health issues. It is also used by people who are struggling to cope with difficult life events.

If this sounds like something you are willing to try, here is some information on how to make and use a trigger tracking journal.

trigger journal

What’s In a Trigger Tracking Journal?

Trigger tracking journals are a bit different than other journals in the sense there is no real set-up. They are designed for you to pour out your thoughts as they come to you. They are meant to be an area to rant and rave about what has occurred and what has triggered you. You are also meant to write down how you are triggered. Let it all out including how you feel, why you feel that way, and anything at all that comes to mind. This is for your eyes only, so don’t hold back. Just say what you feel because it all connects back to the trigger itself.

When to Use a Trigger Tracking Journal

trigger journal

Trigger tracking journals are an immediate response journaling method. You don’t want to wait to write in the journals. You want to do it at the time you feel the emotion. This allows you to get your thoughts out without really thinking them over and without removing some of the thoughts you are having because you feel they are wrong or bad. If possible, use the journal at the moment or just following the moment. The longer you wait to use this type of journal, the less effective it is.

How Does It Help?

Trigger tracking journals work in several ways. The first is to give you an immediate outlet for the emotions you are feeling. The second way they are used is to give you something to reflect on. You should go back and look at the entries at least once a week and make one entry about your thoughts on the previous week’s entries. The third way this helps is by helping you see who or what is triggering you on a routine basis. This allows you to begin to remove that from your daily life and to lower your stress.



You can use nearly anything to keep track and journal. Keep in mind, you want to use a journaling method that is easy to grab, easy to write in, and easy to carry with you. You never know when you may feel triggered and having an option with you is the best way to combat it if journaling works for you.

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This article provides general information and discussion about health and related subjects. The information and other content provided in this article, or in any linked materials, are not intended and should not be construed as medical advice. Consult your own physician for any medical issues that you may be having.

How to Make and Use a Trigger Journal

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