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Activities: The app recommends and provides activities such as mindfulness meditation and therapeutic videos and lets you record your mood before and after to discover which activities help improve your moods. There are tons of different kinds of mood journals, but the one we will be using here is custom made to reflect the concepts of “Cognitive Behavioral Therapy” or CBT for short. The underlying principals of CBT include identifying how thoughts, behaviors, and feelings tie together to identify patterns of negative thoughts creating negative behaviors and feelings and counteracting them. Step 0: Create the Feeling Journal Breathe2Relax is an app that provides exercises based on mindfulness techniques, breathing techniques, and stress management. The next app on our list, this tool can help you regain your positive mood by reducing stress. If you’re new to meditation, this app can be useful. Relaxation techniques: The app features visualization and breathing exercises, tips for better sleeping habits, and muscle relaxation techniques.
Experiencing depression can make it hard to find the energy to look after yourself. But taking steps to look after your physical health can make a difference to how you feel: Journal: The journaling tool lets you create, save, and export written notes (you can even add your own emojis!) about your moods, activities, or observations. With activities from mindfulness to healthy eating, from describing events to recording reactions to those events, from advice to setting goals, MoodKit provides it all. Following evidence-based techniques, this app is best suited for people with anxiety, stress, and those looking to improve their overall mental wellness.
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From this, we can deduce that maintaining a positive mood ensures a balanced outlook and notably influences our wellbeing. On the other hand, being in a constant state of nervousness, where our feelings go up and down as a result of external stimuli, creates an imbalance that leads to ill-being (Desmet, Vastenburg, & Romero, 2016). Had a bad week? Shred your mood journal in a blaze of cathartic glory to rid yourself of the bad feelings! To help me better sort and understand my emotional processing, I also created my own emotion wheel. If you’ve gotten this far and feel psyched to decipher your personal emotional code, you might give this exercise a try! Here’s how to do it. 1. Identify your most frequent emotions in a negative/positive category If you react to your triggers fairly immediately, perhaps on a scale that doesn’t align with the trigger (like a delay during your commute sending you into a rage that ruins your entire day), it can help to practice self-care in the moment. Instead of rushing to react to an emotion (which can generate more guilt down the road), I slow down, take deep breaths, and assess the situation.
A mood journal is similar, but since it’s focused on your emotions, it’ll bring clarity to how to improve your mental health. Take a moment to get honest and write down the real cause of what you’re feeling. Behaviors or actions this emotion caused me to take To understand the relationship between your mood and activities that may affect it like sleep and exercise, and practices like gratitude and mindfulness. For example, does keeping a gratitude journal or going to bed early improve your mood?
If you’d like to start using the Mood Diary app, speak to your healthcare professional. Digital Transformation Reminders: Set reminders, so you never forget to create a memory or note an interesting observation. This chart, offered by the Gateway Psychiatric Services provides a space to review Actions; Sleep (by looking at the time went to bed and time got out of bed, and total hours of sleep); Energy levels, that cause intensity or impulsivity, as well as, Slow moments of Dullness/Obsessing. As always there is a room for Events, or memory cues, for that day. 4. Mood/Sleep Chart When it comes to personal wellbeing, one’s mood plays an important role in determining energy levels, where attention is focused, and what actions are taken. One study suggested that:
We saw this template on Tumblr and thought it might be an excellent fit for lovers of abstract lines and shapes. It is specially designed for the Leuchtturm1917 journal, but you can always print and use it in your journal. You can keep a mood journal by writing your emotions down exactly as you feel them. However, emotions tend to be disorganized and doing it like this can be chaotic, which isn’t helpful. Personally, I am a visual person and I like visual aids. This helps me use just the right amount of words, to be concise, and not beat around the bush.
What is a Mood Journal?
Had a good week? Admire the pretty colors and good vibes you get from your mood journal for a while! Give thanks that you felt so good this week, and identify what kept it a good week so you can make next week a good one, too! How Do I Make a Mood Journal? Consider what healthy coping mechanisms you have at your disposal (better self-care, perhaps, or time with good friends), and take care to implement them. If you need help discerning a thought that goes hand in hand with your feeling, you might find it beneficial to talk to someone about your thoughts and feelings, or use a tool like MARCo’s journaling feature to better understand how your emotions tie into your feelings. Finally, if you're working with a therapist, you can share with them your mood data that occurs between appointments. Such data can help them help you. Equipped with this information, individuals can have concrete data to spark change and improve their habits, through the introduction of more productive coping techniques.
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