Mood Diary

Track your emotions over time to spot patterns and understand what influences how you feel

Why Track Your Mood?

Awareness is the foundation of change. Writing down emotions — rather than just experiencing them — creates distance and insight. Patterns become visible over time that are impossible to see in the moment.

What to Record

Note the day and time, your emotion in one or two words, how intense it was (0–100%), and a brief note about what was happening — where you were, who you were with, and what was going through your mind.

What to Look For

After a week, look for patterns: does your mood dip at certain times of day? In certain situations? After certain thoughts? This information is invaluable for you and your therapist to work with.

Your Mood Diary — 7 Entries
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Saved Entries

Adapted from the Mood Diary by Carol Vivyan (2010) · www.getselfhelp.co.uk · www.get.gg