Here's why you should keep a mood journal (and how to do it)
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what a mood journal is, including the different types and how they can benefit you. Plus, how to create a mood journal to support your mental health.
You may have heard that journaling is good for your mental health, but it turns out that you can use a journal for more than just recounting your experiences in daily life. If you find that your moods are unpredictable or affecting your interactions with those around you, a mood journal can come in handy.
Mood journals are a great tool for dealing with the day-to-day stresses you may encounter. It can also be useful for navigating low mood, or even mood swings. If you're looking to enhance your emotional intelligence and mental health, a mood journal might be the tool you've been looking for, as it can give you insights into the complexities of your feelings and spark ideas for ways to navigate them.
What is a mood journal?
A mood journal is a detailed diary that focuses specifically on tracking your emotions. You can use it to observe, record, and analyze the fluctuations in your mood over time. As you document your feelings over time—with their context, your reactions, and what you think might have influenced those emotions—it can help you understand your responses and the nuances of your mood.
Mood journaling can help you identify patterns, such as what triggers stress or happiness or how certain situations can affect your peace of mind. It can also provide insight into how external conditions—like weather, social settings, or significant life events—can impact your emotional state. And when you’ve got this knowledge, it can help you manage your emotions more effectively.
In short, a mood journal can prompt you to think critically about how you handle different emotional situations and see when there might be healthier ways to deal with them.
How to create a mood journal: 4 steps
Creating a mood journal only takes a few steps and can set you up to focus on your personal growth and emotional resilience. Plus, journaling daily may help you manage your feelings and help you feel better in the moment and long-term.
1. Choose your format
There are several types of mood journals, so choose one you'll enjoy using and can stick with regularly.
Paper-based journals: Traditional notebooks or journals where you manually write down your thoughts and emotions can be good for people who prefer handwriting or having physical copies of their journal entries on hand.
Digital tools: Mobile or computer apps specifically designed for mood tracking and journaling, often featuring analytics and reminders, can be helpful for people on the go who may not have time to sit down and write.
Printable mood trackers: These sheets, which have pre-made templates for daily mood tracking, are ideal if you like visual aids and need some inspiration on what to write about each day.
Interactive journals: Online platforms or apps that give you specific questions or tasks related to your mood can be great accountability tools for keeping up with your practice.
💙 Let the soothing sounds of music guide your journaling, no matter which format you choose, with the Peaceful Piano Classics playlist.
2. Determine what to track
Essential elements to make note of everyday include your emotional state, specific events or interactions that might have triggered a mood, and any coping strategies you practiced to make yourself feel better. You can also note the time of day and any other factors like weather, location, who you were with, or the stage of your hormone cycle—if you have one—as these can sometimes influence your mood.
💙 Learn to accept every feeling you feel, especially when your mood is lower, with the Care for Feeling Low guided meditation.
3. Set a routine
Decide on regular times each day or throughout the week to write your mood journal. This can help build the habit and ensure your journaling is as useful and informative as possible.
💙 Learn how to set time aside for journaling each day with the New Routines meditation.
4. Review your entries
Periodically, review what you’ve written — perhaps weekly, monthly, or quarterly, depending on your goals. Look for trends that emerge over time, like triggers that upset you or strategies that effectively improve your mood. Understanding these patterns can help you manage your emotional responses and plan better coping strategies in the future.
5 benefits of keeping a mood journal
Whether you're working through daily stresses or deeper emotional issues, keeping a mood journal can offer psychological and emotional benefits for your mental wellbeing and personal development.
1. Enhances self-awareness: When you regularly take note of your emotions and the circumstances surrounding them, you can develop a deeper understanding of yourself. This heightened self-awareness is often the first step toward emotional maturity and improved mental health.
2. Improves emotional regulation: As you become more aware of your emotional triggers and responses through mood journaling, you gain the ability to manage your emotions more effectively. You can start to anticipate and prepare for situations that might affect your mood negatively, which can then help you choose to respond in healthier, more constructive ways.
3. Promotes problem-solving: Identifying patterns can help you see issues that need attention. For example, if you notice that certain interactions consistently lead to stress or anxiety, you can explore new ways to approach or think about them. Being proactive about your emotions and moods can help improve your quality of life.
4. Supports mental health: Expressing your feelings can be therapeutic if you're dealing with mental health challenges such as anxiety, depression, or mood swings. Understanding your emotional patterns can inform treatment strategies and improve the effectiveness of therapy.
5. Promotes personal growth: Over time, your mood journal can record your emotional growth and resilience. Reviewing past entries can show you the progress you've made and reinforce the coping strategies that work best for you.
Mood journal FAQs
Can mood journaling help with anxiety and depression?
Mood journaling can be valuable in managing anxiety and depression. By consistently tracking your feelings and where they likely come from, you may identify the triggers and patterns, which can help you address them proactively. Writing down your emotions can provide a sense of relief and may help lessen the intensity of your feelings, too. Many therapists recommend mood journaling as part of a comprehensive treatment plan because it can offer insights that help make therapy more effective.
How often should I write in my mood journal?
Daily entries in your mood journal are usually recommended because they can provide the most detailed insight into your mood patterns and allow for timely recognition of triggers and reactions. However, if daily journaling is too demanding, aim to journal several times a week. The most important thing is to establish a routine that fits smoothly into your daily life, making it easier to maintain a regular practice.
What should I do if I notice a negative pattern in my mood journal?
Noticing a negative pattern in your mood journal can be an important first step in addressing any underlying issues. Once you identify a pattern, there are different strategies you can try to manage or change it. This might involve adjusting your daily routines, seeking professional help, or finding coping strategies that have been effective in the past.
Use the information in your mood journal to take proactive steps toward improving your emotional wellbeing, like discussing these patterns with a therapist or physician, as they can provide professional insights and suggest techniques you might not have thought of.
Are digital mood journals as effective as traditional paper ones?
Both digital and paper mood journals can be effective, depending on your personal preferences and how you use them. Digital journals might be more convenient for some, offering features such as reminders, trend analysis, and easy access across multiple devices. Paper journals might appeal more if you benefit from the physical act of writing, which can be therapeutic. Choose a type of mood journal that you’re most likely to use consistently.
How can I make mood journaling a habit?
To make mood journaling a habit, add it into your daily routine at a time that suits you best — many find it helpful to journal at the end of the day as they unwind and reflect on the day's events.
Keep your journal in a visible and accessible place to help remind you to make time for your entries. Set reminders on your phone or schedule your journaling time just like any other important appointment to increase your consistency. Over time, as you begin to see the benefits of mood journaling, it's likely to become a habit — and a habit you look forward to.
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