A practical EQ diary for understanding fear, anger, joy, self-awareness and emotional regulation over 28 days.
This material is for informational and educational purposes only and is not medical, psychological, or psychotherapeutic advice. If you are experiencing an acute psychological condition or need professional support, please contact a doctor, psychologist, psychotherapist, or crisis service.
Emotional Intelligence: Develop Your Most Critical Skill in 28 Days
In today's world, we train our bodies and our minds (IQ), but we often ignore what truly drives our decisions—our emotions. As stated in Dmytro Telushko's diary: "IQ is what you think, EQ is what you feel".
The "Emotional Intelligence" Diary by MriyaRun is not just a notebook. It is a 28-day journey of self-discovery designed to transform emotional chaos into a structured system.
Why Emotions Are Your Resource, Not Your Enemy
We are used to labeling emotions as "good" or "bad." But the diary's methodology argues otherwise: "Emotions are our internal compasses, reflecting the state of the soul, charging us with energy, and directing us to action".
The course is divided into 4 weeks, each dedicated to mastering a basic emotion.
Week 1: FEAR — Your Protector and Motivator
Fear is a basic emotion that arises in response to danger. But is it always the enemy?
- The Function of Fear: It is a natural rescue system that mobilizes the body (fight, flight, or freeze).
- Growth Zone: The diary teaches you not to avoid fear but to go where it is scary. As Seneca said: "Fear is the result of us not understanding what is happening".
- Flow State: It is often right behind the wall of fear where your potential for the "flow state" lies.
Week 2: ANGER — Energy for Achievement
Anger is often viewed as destructive, but Dmytro Telushko emphasizes: "Anger is fuel".
- A Signal of Boundaries: Anger arises when boundaries are crossed or injustice occurs.
- Healthy Aggression: This is energy directed at action and self-defense. Without healthy aggression, it is impossible to achieve goals or stand up for yourself.
- Constructive Use: You will learn to recognize triggers and defense mechanisms (like projection) to manage this powerful energy ecologically.
Week 3: SADNESS — The Art of Letting Go
Sadness is a natural reaction to loss.
- Why Do We Need Sadness? It helps us complete an important stage, let go of the old, and make room for the new.
- The Danger of Suppression: Suppressed sadness can turn into depression or apathy. The diary guides you to process this state through reflection, as it cleanses the psyche.
- Physiological Relief: Crying has a biological function—it removes excess cortisol (the stress hormone) from the body.
Week 4: JOY — Your Source of Strength
Joy is the energy of acquisition.
- Permission to be Happy: Many of us live with the mindset of "work first, play later," postponing life. The diary helps you remove the ban on joy.
- Inspiration: Joy is closely linked to inspiration. It provides the resource to create and move towards dreams.
- Happiness vs. Pleasure: You will learn the difference between short-term dopamine pleasure and true states of happiness and peace.
Tools That Will Change Your Life
The "Emotional Intelligence" Diary offers concrete tools for self-work:
- Wheel of Emotions: Helps you accurately identify exactly what you are feeling.
- The "7-Ps" Technique: A unique algorithm for stress management: Catch it (Pijmay), Breathe through it (Prodykhay), Drink water (Popyi), Stretch (Potyagnys), Think (Podumay), Put positive in your heart (Poklady), Thank (Podyakuy).
- Daily Tracker: Monitor your sleep, mood, gratitude, and plans. As the diary states: "Awareness is the first step to change".
Ready to Be the Hero of Your Own Story?
As written on the first pages of the diary: "Get ready, world, for a new hero on the horizon!". Invest 28 days in yourself, and watch how everything around you changes.
- MriyaRun: Journals, MAC Cards and Self-Reflection
- Psychologist Toolkit
- Emotional Intelligence Diary: Fear, Anger and Joy