I do keep one... and it does help. I'm terribly forgetful from day to day what I was feeling and what might be considered triggers for me, so writing my thoughts (both good & nasty) seems to jog my memory. Also, it appears to be a bit "releasing" as those thoughts are no longer inside me, but outside of me.

Initially, I let my T read what I wrote, but now I just verbally tell her as I skim my journal.

Salmacis