Have you had this experience: certain periods inexplicably low mood, can't explain why.
I have. And often.
Later I started writing mood diary, persisted for three months, discovered some interesting patterns. Turns out my mood low has cyclical nature, turns out certain specific things trigger my anxiety. Knowing patterns, coping becomes much more calm.
What is Mood Diary?
Simply, it's a diary recording your emotional state.
Not stream of consciousness "what did today," but "how was mood today, why."
Mood diary's benefit is letting you step out of emotion to look at emotion. When writing you're the participant, after writing looking back, you become observer. Many things felt huge at the time, looking back after some time, actually not that serious.
What to Write in Mood Diary?
Three core questions:
How was mood today?
Describe with a number or a word. For example "7 points," "a bit low," "overall calm, anxious in evening."
What happened?
What event triggered this emotion. Sometimes big things, like exam didn't go well, argued with friend. Sometimes small things, like morning late, boss asked an extra question.
How did I cope?
Emotion came, what did you do? Were you led by emotion, or used some method to relieve? Walk, eat, find someone to talk, or just sleep?
These three questions look simple, persisting in recording has much harvest.
Useful Mood Diary Templates
CanJournals has a "Mood Tracking" template, designed quite practically.
Page upper part is today's mood, using five small icons representing five emotional states: very happy, happy, neutral, unhappy, very bad. Select one, then write a few sentences about today's thoughts.
Lower part is "Today's Little Joys"—three good things happened each day. This design is clever, because people easily remember bad things, ignore good things. Specifically writing them helps you see the lights actually existing in life.
There's also a "Tomorrow's Expectation" small box. After finishing today's review, conveniently think about what's worth looking forward to tomorrow. One sentence is fine. This small action very helpful for next morning's get-up motivation.
How to Start Writing Mood Diary?
Pick a fixed time.
I'm used to writing before bed at night. Day ended, heart relatively calmed, suitable for review and reflection. Others like writing morning summary of previous day, views vary by person.
Key is fixed. Fixed time forms habit, habit becomes nature.
Don't judge your emotions.
"Anxious today"—not shameful. Anxiety is a signal, reminding you there's something needing attention. Don't be more anxious because of anxiety, thinking "I shouldn't be anxious."
Emotions have no right or wrong, only existence. Record it, understand it, that's the real deal.
Start with one sentence.
If don't know what to write, start with simple simple one sentence: "Today mood average." That's enough. After writing much, naturally know what to write.
What Mood Diary Helped Me Understand
After persisting writing mood diary for three months, I discovered some of my patterns:
My mood low usually appears Sunday night and Wednesday afternoon. Sunday because weekend ending facing new week, Wednesday because first two days work tired, last two days not yet weekend.
Knowing this pattern, I arrange lighter tasks during these times, don't arrange important things.
Also discovered myself particularly easily irritable when sleep insufficient. Before didn't know why inexplicably lost temper, now first ask: slept enough last night?
This discovery improved my sleep schedule, mood stability increased much.
If You're Experiencing Emotional Difficulties
Writing mood diary is good self-understanding method, but it's not treatment.
If you're experiencing persistent emotional distress, suggest seeking professional help. Psychological counselors or psychiatrists can provide more professional support.
Mood diary can proceed simultaneously, it lets counselors understand your situation better, makes communication more effective.
Final Words
Emotion is like weather, will change, will flow.
We can't control weather, but can carry an umbrella. Writing mood diary is preparing that umbrella for yourself. Knowing in advance when easily low, preparing coping methods ahead, when really comes won't be so panicked.
If you want to try, start tonight. Open CanJournals, find a mood diary template you like, write down today's mood.
No writing style needed, no analysis needed, just record. Gradually you'll know a new self.