Journaling for RSD
8 min read
Journaling is one of the most powerful tools for understanding your RSD patterns. By tracking your experiences, you can identify triggers, notice patterns, and develop more effective coping strategies over time.
Why Journaling Works for RSD
Creates Distance
Writing about an experience creates psychological distance, helping you see it more objectively.
Reveals Patterns
Over time, you'll notice which situations, people, or times of day trigger more episodes.
Processes Emotions
Putting feelings into words activates different brain areas and can reduce emotional intensity.
Tracks Progress
Looking back at old entries shows you how much you've grown and learned.
The RSD Episode Log
After an RSD episode, once you're calmer, use this template to log what happened:
📅 Date & Time
When did it happen? Note the day of week and time - you may discover patterns.
🎯 Trigger
What set it off? Be specific: the exact words, situation, or event.
💭 Thoughts
What did your inner critic say? What did you believe in the moment?
😢 Feelings
What emotions did you experience? Rate intensity 1-10.
🏃 Response
What did you do? Did you withdraw, lash out, freeze, seek reassurance?
🔄 Reality Check
Now that you're calmer, what's a more balanced view of what happened?
📚 Learning
What would you do differently? What helped? What made it worse?
Daily Check-In Template
A quick daily check-in (2-3 minutes) can help you stay aware of your emotional state and catch potential triggers early.
Overall emotional temperature today (1-10):
Any RSD triggers or close calls?
One thing I handled well today:
One thing I'm learning about my RSD:
Something kind I can say to myself:
Counter the Negativity Bias
RSD makes us hyper-focused on perceived negatives. Deliberately recording positives helps build a more balanced view over time.
Daily Wins Journal
Each evening, record 3 small wins from your day:
- A moment where you managed an emotion well
- A positive interaction, however small
- Something you completed or accomplished
- A time you were kind to yourself
- A boundary you maintained
Evidence Log
Collect evidence against common RSD thoughts:
If your critic says: "Nobody really likes me"
Log evidence of genuine connection...
If your critic says: "I always mess things up"
Log evidence of things you've done well...
Journaling Tips for RSD
Write Freely
Don't worry about grammar or making sense. This is for you.
Be Honest
The journal is a safe space to admit what you really felt and thought.
Time It
Set a timer for 5-10 minutes. You don't have to write forever.
Review Monthly
Look back at the past month to spot patterns you might miss day-to-day.
Digital or Paper
Choose whatever feels most private and accessible to you.
Be Compassionate
Write as if you were writing to a friend going through this.
Start Small
You don't have to journal every day or write pages at a time. Even a few sentences after a difficult moment can build powerful self-awareness over time. The best journal is one you'll actually use.