Written by Anna · Chief of Therapy, Pleso Therapy
You finish work feeling irritable. When you try to explain what happened, all you can think is, “Everything annoyed me today.” Try recalling one moment. What was happening just before you noticed that feeling? Write down how you feel, what happened next and whether anything helped. Come back to compare your notes once you have a few entries.
The NHS lists irritability as a possible sign of stress. It also encourages you to notice how stress affects you and what might cause it. Avoid assuming, though, that stress explains how you feel. (NHS: stress)
What to write after work
Choose one recent moment. You do not need to go back over the whole day. Describe what happened in concrete terms: “Before my shift ended, I received two tasks with the same deadline.” You can also write down a thought such as “Nobody respects my time,” but keep it separate as your interpretation of the situation.
The worksheet below is a suggestion for everyday reflection. A short sentence in each field is enough. You can also write “I don’t know” or “I haven’t noticed anything yet.”
- Date and moment
Give the date and say which moment you are describing, such as the end of your shift.
- Situation
What happened? Describe one event without guessing anyone’s intentions.
- Emotion
How do you feel? If you cannot name the emotion, describe how you feel in your own words.
- Response
What did you do next? Write down a specific action, such as stopping a task or asking a question.
- What helped
Was anything helpful in this situation? If you don’t know, you can say so.
You do not need to describe everything in detail or fill in entries for days you missed. If you are struggling with the first sentence, try the guide to starting a journal when you don’t know what to write.
How to review a few entries
To start, you could choose three to five entries and decide when to read them again. This is just a suggestion to help you organise your notes. The number of entries does not measure the intensity of your emotions.
Read the descriptions and look for anything that repeats: several tasks at once, changed plans or an unclear deadline. Compare them with your other notes. Did a similar situation happen when you did not feel irritable? Have you already tried responding differently?
Summarise what the entries actually show: “In two situations I recorded, I felt irritable when I had several tasks at once.” That is not enough to establish what caused the feeling or conclude, “This is definitely the only cause.” Separately, write down what you still do not know.
- What repeats
What situation appears in several entries? Identify the specific notes and look for exceptions too.
- What I still don’t know
What can’t you tell from the notes? Which details are missing, or what might have been different?
- What I’ll try
What will you do in the next similar situation? Choose an action you can begin on your own.
- When I’ll review my notes
Set a date for your next review and write down what you will look for.
The NHS suggests choosing a specific solution, planning how to act on it, then reviewing what went well and anything else you noticed. The worksheets created for this article combine that guidance with short entries after work. (NHS: problem solving)
Fictional example: finding a question to ask about priorities
These entries are invented. They show how you might use the worksheet.
- Monday: “Before finishing work, I received two tasks due today. I feel irritable. I switched between them. I don’t know what helped.”
- Tuesday: “I had several tasks, but we agreed on which to do first. I feel calm. I finished the first before starting the second. Knowing which order to do them in helped.”
- Thursday: “An urgent task was added, but the deadline for the previous task stayed the same. I feel frustrated. I started the new task without discussing the earlier one. I haven’t noticed anything that helped.”
Summary: “Two entries describe tasks that needed doing at the same time, along with irritability or frustration. There were several tasks on Tuesday too, but we had agreed on which to do first.”
What I still don’t know: “I didn’t record what happened earlier on those days or whether the deadlines could be changed.”
What I’ll try: “The next time I get a task that needs doing at the same time as another, I’ll ask, ‘Which should I do first, and what can wait?’”
When I’ll review my notes: “Next Friday, I’ll check whether a similar situation came up, whether I asked the question, what answer I received and what I noticed afterwards.” If no similar situation comes up, simply write, “There was no chance to try it.” Do not add a result you do not yet have.
When to shorten the exercise or set it aside
If rereading an entry means replaying the same conversation, you can end the review with, “I haven’t noticed anything new today.” You can also put the worksheet aside without choosing an action.
Some issues need a manager’s decision, agreement to change a deadline or a discussion about sharing tasks. In that case, write down the specific point you want to raise. Do not expect yourself to resolve it alone through journaling. As you plan your next step, consider whether you need someone’s support; the NHS recommends including this in your plan. (NHS: making a plan)
If stress is affecting your daily life, speak to a doctor. You do not need to wait until you have collected more entries. (NHS: when to seek support)
Prepared with AI assistance. This article supports everyday reflection and does not replace individual advice or therapy.
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