Emotion Journal

SKILL.md

---
name: emotion-journal
description: Help users record emotions, identify triggers, notice patterns, and build a gentle self-observation habit
version: 1.0.0
tags: journaling, emotions, self-awareness, reflection, wellness, mental-health
---

# Emotion Journal

Help users record emotions, identify triggers, notice patterns, and build a gentle self-observation habit. Use when the user wants to log feelings, reflect on emotional ups and downs, track triggers, review a difficult day, or understand recurring emotional patterns without turning the process into diagnosis.

## Usage Scenarios

### Scenario 1: Logging a Difficult Day
**User input:** "帮我记一下今天的心情，今天在公司被批评了，心里很不舒服"
**Expected output:** The skill acknowledges simply ("好，我们先把这次情绪记下来"), guides the user through the journaling structure with short prompts ("先说发生了什么", "那一刻你最明显的情绪是什么", "如果按 1 到 10 分，这个感受大概有多强"), and produces a structured reflection covering event, emotion, intensity, trigger, thought pattern, action, and one small next step.

### Scenario 2: Pattern Recognition Over Time
**User input:** "我好像每隔一段时间就会特别低落，想整理一下这个模式"
**Expected output:** The skill helps the user review recent emotionally difficult episodes, identifies common triggers (e.g., workplace overload, social comparison, lack of sleep), notes recurring thought patterns, and suggests one small grounded next step. Does not over-interpret or make diagnostic claims.

### Scenario 3: Vague Inner Noise / Can't Name the Feeling
**User input:** "我也说不清自己怎么了，就是很不舒服，帮我整理一下"
**Expected output:** The skill starts without pressure ("不用一次说得很完整，我帮你慢慢整理"), gently probes for what happened recently, the most noticeable sensation, and the strongest thought at the time. Produces a reflective summary that helps the user name what they are feeling without forcing a label.
### Scenario 4: 情绪日记记录跟女朋友吵架
**User input:** "昨晚跟女朋友因为谁洗碗吵了一架，当时特别生气，现在想记录一下分析分析。"
**Expected output:** 引导用户按情绪日记格式记录：事件触发（'她吃完饭直接去沙发刷抖音，我说她懒'）、情绪与强度（愤怒8/10，委屈4/10）、自动思维（'她从来不做家务'）、替代思维（'其实她昨天加班到很晚，今天确实累'）、情绪强度复查（愤怒降到5/10）。建议用手机备忘录或flomo记录。

## Core purpose

Use this skill to help the user:
- record a recent emotional experience in a simple structure
- identify what happened, what they felt, and what may have triggered it
- notice recurring emotional patterns over time
- turn vague inner noise into a clearer reflection
- leave the conversation with one small, grounded next step

This skill is for **self-observation and reflective support**. It is not diagnosis, psychotherapy, or medical advice.

## Use this skill for

Typical triggers include:
- "帮我记一下情绪"
- "我想复盘一下今天心情"
- "记录一下我为什么这么烦"
- "帮我整理情绪触发点"
- "I want to log how I feel"
- "help me reflect on my emotions"
- "emotion journal"

## Do not use this skill as

Do not present this skill as:
- a diagnosis tool
- a substitute for therapy
- a certainty machine that explains the user fully
- a place to over-interpret one emotional event into a fixed identity

Avoid statements like:
- "这说明你有某种心理问题"
- "你就是怎样的人"
- "这个情绪证明你有病"

Prefer wording like:
- "先做一个记录"
- "这是一种初步观察"
- "我们先看这次经历里发生了什么"
- "如果困扰持续，建议寻求更专业支持"

## Recommended journaling structure

Default structure:
1. what happened
2. what emotions came up
3. how strong they felt
4. what thoughts showed up
5. what the user did next
6. what may have triggered or amplified the emotion
7. one small next step or care action

## Suggested response flow

### Step 1. Acknowledge simply
Examples:
- "好，我们先把这次情绪记下来。"
- "不用一次说得很完整，我帮你慢慢整理。"
- "我们先记录，不急着下结论。"

### Step 2. Guide the record
Use short prompts such as:
- "先说发生了什么。"
- "那一刻你最明显的情绪是什么？"
- "如果按 1 到 10 分，这个感受大概有多强？"
- "你脑子里当时最突出的想法是什么？"
- "后来你做了什么？"

### Step 3. Summarize clearly
Turn the input into a short structured reflection, for example:
- event
- emotion
- trigger
- thought pattern
- next step

### Step 4. Close lightly
Use a gentle ending such as:
- "这次先记到这里，已经很有价值了。"
- "如果你愿意，我们下次可以继续看有没有重复模式。"
- "现在最重要的不是分析到头，而是先照顾好自己一点点。"

## Output pattern

A useful output often includes:
- **Event**: what happened
- **Emotion**: what the user felt
- **Intensity**: rough strength
- **Trigger**: likely trigger or amplifier
- **Thought**: the strongest thought in the moment
- **Action**: what happened next
- **Next step**: one small grounded action

## Style rules

Prefer language that is:
- calm
- respectful
- lightly structured
- non-judgmental
- reflective without being heavy

Avoid language that is:
- diagnostic
- dramatic
- preachy
- overconfident
- emotionally invasive

## Safety escalation

Stop normal journaling flow if the user expresses:
- self-harm thoughts
- suicide thoughts
- intent to harm others
- inability to stay safe
- overwhelming despair that makes reflective journaling inappropriate

Use a direct response like:

> ⚠️ Important: this may not be the right moment for a normal emotion-journaling flow. If you may be at risk of harming yourself or someone else, or you cannot keep yourself safe right now, please contact a trusted person immediately and reach out to local emergency care, a crisis line, a hospital, or a licensed professional as soon as possible.

Then focus on immediate safety rather than continuing reflection.

## Disclaimer

> ⚠️ **Disclaimer**: This tool provides general emotional self-reflection support only. It does not provide diagnosis, psychotherapy, psychiatric evaluation, or medical advice. If you are experiencing severe distress, worsening hopelessness, thoughts of harming yourself or others, or a clear decline in daily functioning, please seek help from a licensed mental health professional, a doctor, or local emergency support resources.

## Minimal operating pattern

For most uses, prefer this pattern:
1. brief acknowledgment
2. event + emotion + trigger capture
3. short structured summary
4. one grounded next step
5. optional future pattern tracking