PROLOGUE The slowest way to re-examine yourself and your life

CHAPTER 1 Emotion Recognition and Self-Understanding

DAY 00 1 Five Attitudes toward Emotional Guests
DAY 002 Emotions are the mind's warning system
DAY 003 Living without knowing myself
DAY 004 Knowledge begins with ignorance
DAY 005 A world revealed only when felt
DAY 006: My Story, Told Through Emotions
DAY 007 Emotions that make life flow
DAY 008 A Life Guide Delivered by Emotions
DAY 009 'True courage' comes with fear
DAY 0 10 The inner truth that fear reveals
DAY 0 1 1 What made me believe so?
DAY 012 Letting Go of the Illusion of Control
DAY 0 13 I don't know, sadness knows
DAY 0 14 Be honest and confident about your desires
DAY 0 15 Stubbornness Hidden in Anger and the Need for Control
DAY 0 16 Words that can't be erased, feelings that can be erased
DAY 0 17 'Injustice' is the desire to take my side
DAY 0 18 How to avoid being caught up in emotions
DAY 0 19 Achieving Balance Between Inside and Outside
DAY 020 What am I, and what covers me?

CHAPTER 2 Emotion Interpretation and Self-Acceptance

DAY 02 1 Existence is not fixed, but revealed.
DAY 022 Dangerously or Greatly and Both
DAY 023 What Happens When You Lack Self-Confidence
DAY 024 Let go of the future you don't need to know
DAY 025: Embracing Regret More Humbly
DAY 026 Living Even When It Hurts, Even When It's Not Okay
DAY 027 Nothing is less beautiful
DAY 028 The Door That Wounds Open First
DAY 029 Between Oppression and Liberation
DAY 030 Liberation Begins with Self-Disclosure
DAY 03 1 What you can't know if you don't feel it
DAY 032 Becoming Friends with Imperfection
DAY 033 Wholeness includes lack
DAY 034 Quiet Surrender, the Path to Self-Liberation
DAY 035 Admittance, the process of learning to love
DAY 036 Don't limit your life
DAY 037 Self-esteem that makes you acknowledge your desires
DAY 038 The shame that makes you give up on what you want
DAY 039 Joy is the experience of 'being myself'
DAY 040 Don't try to be great

CHAPTER 3 Becoming the Master of My Life

DAY 04 1 Things that don't look right
DAY 042 How to live my life, little by little
DAY 043 The Boomerang of Suppressed Emotions
DAY 044 After losing your language, until you can speak it again
DAY 045 Self-expression is a testimony to self-existence.
DAY 046 Four Dimensions of Self-Authenticity
DAY 047 What you can only see by watching and observing
DAY 048 'Being yourself' is freedom
DAY 049 Little by little, towards me
DAY 050 Don't let others define you.
DAY 05 1 For me, now I
DAY 052 'Good' People, 'Bad' Patterns
DAY 053 What kind of people will we become?
DAY 054 If you live with a ‘good heart’ rather than ‘good ability’
DAY 055 The key is inner unity
DAY 056 How to Embrace the Past and Welcome the Future
DAY 057 Why We Are Attracted to Similar People
DAY 058 Awareness that changes reactions
DAY 059 Resisting Oppressive Beliefs
DAY 060 A trip to have fun and learn well

CHAPTER 4 Developing the Power to Live with Others

DAY 06 1 Coexistence of Imperfect Beings
DAY 062 Don't remain just a wounded being
DAY 063 The Meaning of Giving Your Heart
DAY 064 What I Know When I Love
DAY 065 Love Blocked by Fear
DAY 066 'Alone' is a choice, 'together' is a must
DAY 067 Companionship, Becoming a Good Friend
DAY 068 It must have been hard for you and me
DAY 069 The formula for a good day is good people
DAY 070 The Conditions of Good Friends and Good Conversations
DAY 07 1 Enduring the Silent Collapse Together
DAY 072 My heart is turned towards you, not me
DAY 073 Listening is completed by emptying myself.
DAY 074 There is someone who knows me
DAY 075 A World Where You Can't Survive Alone
DAY 076 Anger is another face of loneliness
DAY 077 Caution! I could be wrong.
DAY 078 From the 'I-them' structure to the 'I-you' relationship
DAY 079 Same rain, just less wet
DAY 080 Into the Circle of Intelligence and Morality

CHAPTER 5 Self-Forgiveness and Self-Care

DAY 08 1 Recovering My Center
DAY 082 You must be able to ask for something before you can refuse it.
DAY 083 Be on my side no matter what anyone says
DAY 084 The closest and most trustworthy person in the world
DAY 085 How to Stay with Your Hurts
DAY 086 The Essence of Passing: Endurance
DAY 087 Don't miss the 'now'
DAY 088 Living in the present while embracing the past
DAY 089 What you can do to me, what you can't do to me
DAY 090 Forgiveness and Self-Forgiveness: Distinguishing Between Action and Being
DAY 09 1 Resting is also a skill
DAY 092 Facing the Face of My Desire
DAY 093 That's okay, that's possible
DAY 094 Just like a flowing river
DAY 095 Quitting the Judge Role
DAY 096 The more you reveal your weakness, the stronger you become.
DAY 097 Shadow, Embracing Your Dark Companion
DAY 098 Writing that Saves Me
DAY 099 The most precious gift you give me
DAY 100 How to Play Life Differently

EPILOGUE Into the Light of Brighter Consciousness

An adult who maintains his dignity even when anxious feelings come rushing in.
100 days of effort to resemble that appearance

A bear who wanted to become human spent 100 days in a cave eating mugwort and garlic.
It takes time and patience to get what you want.
Even those we call adults have gone through a period of patience to get to where they are today.
In this book, the time for patience for a dignified adult is set at 100 days.

100 days holds a lot.
For some, it is a time to mend broken hearts, while for others, it is a sufficient period to seek change.
But it may sound abstract to say that you can master your invisible emotions and grow into a mature person.
How can we achieve our goals in three months, which is neither short nor long?

The author, who is the director of the 'Integrated Arts Psychology Counseling Research Institute' and has published numerous psychology books, organized the structure of 'recognizing emotions - accepting emotions - becoming the subject - living with others - self-care' into 'five stages' based on the information obtained while counseling numerous clients.
This structure has a 'circular' structure where I check my feelings, then understand your feelings, and then return to my feelings.
As you complete each chapter, your hazy inner thoughts will take on a clear outline, and when you finally complete a circle, a map of your heart known only to you will be completed.

No one changes overnight.
But as time piles up like grains of sand, it can change.
Let's open the first page of this book and imagine our future selves turning the last page.

Let everything happen to you: beauty and terror.
Just keep going.
No feeling is final.

Go through it all: the beauty and the fear.
Just keep going.
No emotion lasts forever.
-Rainer Maria Rilke

Philosophers, writers, actors, psychologists and others across generations have spoken
Read and write down quotes about emotions

As I read the book, there are passages that particularly stand out.
Among those sentences, there are some that are written in a way that allows you to deeply empathize with thoughts and feelings.
We call it a 'quote'.
People keep famous quotes in their own way, such as using them as mottos, uploading them on social media, or writing them in diaries.
And when life gets tough or I feel down, I take out a famous quote and read it over and over again.
As if reciting a spell to protect oneself.

There has been a recent craze for handwriting.
This has become a self-improvement hobby and trend that people are starting to pursue in order to become better adults.
The author of "Emotional Writing to Protect My Heart" is also encouraging this craze.
This is because the act of reading and writing down given sentences is a way to organize my thoughts and feelings and develop the power to think.

This book contains quotes from philosophers, psychologists, actors, and writers who have struggled deeply with the ups and downs of life and emotions.
You may have thought that the lives of wise and successful people were a different flower garden from yours, but that is not the case.
It was because there was a dark tunnel that they were able to shine a bright light.
Let's look at the famous quotes of people worthy of emulation and feel relieved that they are no different from us.
And let us feel the path and reason they took through the writing.

I've carefully collected a variety of quotes, each with its own distinct shape and color, so let's savor them one by one and give each emotion a name we know.

Feelings are just visitors, let them come and go.

Emotions are just passing guests, so let them come and go.
-ignorance

A journal of my emotions, kept like a diary
May the questions that penetrate the essence and the blunt answers become the roots that support a shaky life.

Some days I hate the diary I wrote and never want to look at it again.
That must mean that day was very difficult and challenging for me emotionally.
As the days pass by when we turn away from what we need to face, and our unexpressed feelings harden, we begin to suffer.

Heartache cleverly digs into the weak mind and turns it into a wide and deep swamp.
When you're struggling in a swamp, when you feel like you have nothing left to grab onto, ironically, you have to write things down.
The moment you see my crude but honest confession with your own eyes, your thoughts become clearer and your emotions become refined.
As these insignificant things pile up, my emotions become more and more grounded.
You don't know until you start.
Records are very powerful.

For those who find it difficult to write even a single line, we have included questions written directly by a psychologist.
One is to ask questions to check your emotional state today, and the other is to open the way for your heart.
Writing down answers to questions every day helps me deal with my emotions better than usual because it gives me more outlets for my uncomfortable feelings.

If you answer thoroughly and honestly without leaving anything out, 100 days will pass by in no time.
The moment you close the last chapter, you will understand a little of the emotions that were surging, and you will learn the skill of distancing yourself and accepting as many emotions as you can.
I sincerely hope that this book will become a record of emotions that will not be painful to look back on in the future.

We should write because writing is good for the soul.

We have to write.
Because writing is good for the soul.
-Julia Cameron