How does journaling improve one's rational behavior towards external events?

Journaling improves one's rational behavior towards external events by providing a structured process for analyzing one's emotional responses and identifying irrational judgments that might be influencing those responses. Through journaling, individuals can objectively examine their reactions to external events, identify triggers for negative emotions, and challenge the underlying beliefs that contribute to those emotions. This process facilitates a shift from reactive to reflective behavior, allowing one to respond to external events with greater reason and self-control. It enables individuals to recognize the difference between what is within their control (their thoughts and actions) and what is not (external events themselves), promoting acceptance and reducing the tendency to react impulsively or emotionally. For instance, after experiencing frustration due to a project delay, journaling would involve examining the reasons for the frustration, identifying any irrational beliefs ('This delay is a personal failure'), and reframing those beliefs with more rational ones ('Delays are a normal part of projects, and I can focus on what I can control: my response and my future actions'). This process gradually cultivates a more rational and balanced approach to dealing with external events.