"It does not have to be so formulaic," Dark replied, sitting down on Alec's bed, "If you are upset, write it. When you are still in a hot moment if you can, it might help to just explain how upset you are, why you are upset, and just write until you have let it go."
"Or," Daizi suggested, "at the end of the night take some time to say how you felt that day: if you were angry, and then why, and what you did to cool off, but also if something was good, or upset you but didn't make you angry, or a disappointment..."
"And there is always bullet journaling, where you only write words, phrases, lists... Whatever comes naturally to you, and that may change over time." Dark said, "Even if it starts out as, 'Today I wanted to punch a kid because he was unkind,' but I would recommend being more specific about what was unkind and why you did not end up punching him, if you did not, and then if you do punch him, how you felt afterwards, if it helped.." He trailed off, trying to give ideas to help make it easier for Xander to see where to start. "If you are really struggling you can find SEL prompts to write about every day, but they can be irritating and mundane, so I would use them as a last resort."