Journaling is a good first step to emotional regulation. I’m assuming your question is about how to handle emotions in a way that builds lasting relationships rather than relationships that leave you feeling taken advantage of.
So the issue is, if I’m reading your question correctly, what to do with emotions once you become aware of them. Since you are accustomed to suppressing what you feel journaling is a good way to consistently pay attention to what you feel and what events may affect you in a certain way. You could set aside a time of day and write down how you felt that day and everything that happened. You may find that certain people rub you the wrong way or something someone said.
The next step would be to try to understand what you can learn from what you feel. For example if you find that you are often cranky after not sleeping well, then you take steps to ensure that you get enough sleep. If something someone said upset you, you try to understand why.
If you aren’t used to feeling your emotions, you may find that the feelings begin with a small event and then resentment builds overtime, possibly leading to overreactions or displaced anger. But you don’t need to always focus on negative emotions, it is equally important to understand what brings you consolation. Mother Teresa said that joy is like a magnet that draws you to your path in life, or something like that. In other words, when you pay attention to the things that bring you peace and joy, you know that is God’s invitation leading you in that direction.
You can take these questions to prayer or find a trusted friend and advisor.
