journal.txt

Reflection prompts:
- What felt heavy today, and what felt light?
- Name one moment you’re glad happened, however small.
- If your mood were a weather report, what would it be?
- What drained your energy? What gave a little back?

Emotion wording:
- Try “I felt ___ when ___ because ___.”
- Mixed feelings are valid. You don’t need the perfect label.

Gentle validations:
- It makes sense you feel this way given what happened.
- You don’t have to fix everything tonight. One next step is enough.

Micro-break ideas:
- Box breathing 4-4-4-4 for 60–90 seconds.
- 5-4-3-2-1 grounding (5 see, 4 touch, 3 hear, 2 smell, 1 taste).
- Write one sentence you wish someone would tell you right now.

Boundaries:
- You can pause. You can say no. You can come back later.