I spent a long time researching how to make a mood diary. But no matter how hard I searched, I couldn’t find anything. There were many theories, but I didn’t know how to start. There were no examples anywhere. So I decided to grab my own notebook and manage my emotions in my own way. The experience was so positive that I want to share it with you today.
You can keep a mood journal by recording your emotions exactly as you feel them. But emotions tend to be chaotic, and so can your journal turn into chaos. Personally, I am very visual and I benefit a lot from visual aids. This helps me to use just the right amount of words, to be concise and not to beat around the bush.
You can write down your emotions every day if you want. Or only if you feel the urge to. Most importantly, don’t just use your mood journal for negative emotions like anger, frustration, and fear.
It is also for positive emotions such as happiness, euphoria and pleasure. This will allow you to get to know yourself in a deeper way. It gives you a quick start in the wonderful process of acquiring emotional intelligence.
Steps for Creating a Mood Diary
To create a mood diary, you need a notebook that you use only for this purpose. That way you keep everything in one place and you don’t get a jumble of notes. When you have it all together, you can grab your mood journal whenever you want and analyze your moods from a different perspective.
If you have a notebook, you can start. When you are writing, you should feel calm, be alone, and not be in a rush. That way, it’s easier to recognize your emotions and listen to them.
One of the ways you can create a mood diary is as follows: Draw four columns with four titles. The titles should be situation, emotion, reaction and suggestions .
Let’s see what that looks like:
|Speaking in front of an audience||Fear
|To flee||Trust me more
This is an example of how someone might react to a particular situation. In this case, the situation is speaking to a large audience. The person explains step by step how he feels, what emotions he recognizes, how he reacts to them, and what suggestions he has to solve the situation. As you sit, this is an example of a simple, clear, and concise way to manage your feelings.
It’s good for you to manage your emotions
It will help you better understand yourself if you write often in your mood diary. You can learn to recognize problem areas and see which emotions you feel most often. Is it fear, or maybe uncertainty? Being aware of it will help you come up with suggestions for solving the problem and not leave them as words on paper.
If you’re someone with an obsessive thought pattern, a mood journal can help you break it down. You will realize that you feel better when you think about and analyze events. You will also feel healthier and your well-being will improve. You can manage the positive emotions, which you no doubt experience. Thus, you focus your attention on the positive things that are happening in your life.
Here’s another example:
|Promotion at work||Joy||Relaxation||Share with others|
Now you have the tools and examples to start a mood diary. Your journal can help you deal with your emotions. But there is no perfect way to do it. You can add other columns if you want, or omit one.
It’s your diary, make it what works best for you. Have fun!