How monitoring your mood can help your mental health
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Regularly tracking your emotions is a powerful way to take care of your mental health. We share the benefits of monitoring your mood and tips to make it easy.
It’s completely normal to find yourself feeling great one day, then completely down the next and sometimes you just have no idea why. As a human living on planet Earth, our moods can shift like the weather, which makes it challenging to maintain a consistent emotional state. However, there are ways to decode these mood swings to improve your mental wellness. One of the best ways is to monitor your mood.
Mood monitoring is a simple yet powerful tool that can help you understand the highs and lows of your emotional landscape. By keeping tabs on how you feel, you can gain insights into mood patterns, triggers, and even solutions, which will help you feel better, inside and out.
How does mood monitoring help? 5 benefits of tracking your mood
It might seem a bit frustrating to take the time to write down how you’re feeling every day but the truth is that keeping track of how you’re feeling can be an empowering way to navigate your emotional life. Here are some of the upsides:
1. Mood monitoring can create space to feel your feelings
It can be easy to become so focused on your to-do lists and responsibilities that you go all day without noticing how you feel. While you may not be aware of your feelings, they often impact what you say and do. That’s why it’s important to tune in and acknowledge how you’re doing so that you can respond to those feelings appropriately. If you struggle to put words to emotions, try using The Feelings Wheel to identify and communicate your experience.
It’s also helpful to notice if you tend to avoid feelings or numb yourself. At some point in your life, you may have been shamed for feeling a particular way, and so adapted by learning to push your emotions away. The trouble is that numbing the difficult emotions also dampens the good ones. So it’s essential that you practice feeling all of your feelings.
Leaning into positive feelings may be surprisingly challenging at first. Many people start to worry about good feelings going away before they even get the chance to experience positive emotions. Keep practicing! Savoring good feelings, like joy, gratitude, and love, can rewire your brain to experience more good feelings.
2. Mood monitoring can help you take better care of yourself
When you recognize how you’re feeling, you can better understand what’s needed to take care of your wellbeing in any given moment. You’re actively taking the driver’s seat instead of letting your emotions steer unconsciously.
Feeling happy? That’s a gift. Take some time to soak in the sweetness of joy.
Feeling sad? You may need space and to give yourself permission to cry. Reaching out to a friend might also be helpful.
Feeling anxious? Do you have enough support to manage the stressors in your life? Are you doing too much? Perhaps you’d benefit from a short meditation or some physical exercise. If your stressors are beyond your control, maybe you need to meet the moment with some acceptance and shower yourself with compassion.
What you need is unique to you and may change daily. Paying attention to your feelings will help you figure out what you need so that you can respond intentionally rather than reacting automatically.
3. Mood monitoring can help you recognize patterns and triggers
Investigating what makes you tick is vital for self-awareness. Your feelings may be tied to different internal and external factors, including:
the amount of sleep you had last night
the weather
your relationships
the food you eat
how much you exercise
your work/home environments
interactions you have with others
your health
your hormones
It’s valuable to reflect on your feelings to understand if something specific contributes to your mood or if a pattern is playing out. You may be able to make a few simple changes in your life to do more of what helps you feel good and less of what’s causing extra stress or challenging feelings. Taking a step back like this is a big part of mental fitness.
4. Mood monitoring can help you communicate more clearly with others
Being attuned to your feelings can help you recognize how other people impact you. If you notice that you’re feeling joy when you’re with someone, you may want to express your gratitude or create opportunities to spend more time together. If you’re angry because someone is continually taking advantage of your generosity, you may want to create a healthier boundary for yourself and let them know what you can and can’t give.
5. Mood monitoring can help you get the mental health support you need
If you’re struggling to manage your emotions or feeling stuck in despair or anger, you may want to seek out the help of a therapist, doctor, or counselor. Tracking your mood will be an invaluable resource to share with your mental healthcare provider so they can more easily assess what’s going on and help you.
💙 Try making time for mindfulness-based self-care, especially when you’re having a tough day. Guided meditations like Breathe into Relaxation can help you re-center with the breath.
How to monitor your mood: 6 types of mood trackers
One size doesn't fit all when it comes to tracking your mood. Fortunately, there are a range of options to suit every lifestyle, habit, and preference. Here are six versatile ways to start your mood-tracking journey.Each method has its benefits, so feel free to mix, match, or combine them until you find what works best for you.
A mood journal
It might feel like an old-school technique, but a feelings journal can help you track your moods successfully. This practice can be as simple as writing down your mood each day. Or you can get as complex as jotting down your emotional state, what triggered it, and how you coped. It's a personal and introspective method that allows for deep reflection.
The feelings wheel
Sometimes our moods are directly related to our feelings, but sometimes it’s hard to pinpoint exactly what feeling is contributing to our moods. This is when The Felings Wheel comes in handy. This is a quick and easy way to track your emotional fluctuations without delving into detailed writing.
💙 When emotions are mixed, down load The Feelings Wheel to help you get clear on exactly what’s going on inside.
Mood-tracking apps
If you're tech-savvy, a mood-tracking app might be right up your alley. These apps often come with added features like reminders, analytics, and even tips for mood improvement. They're perfect for on-the-go tracking and offer a possible modern solution to an age-old problem.
💙 You can use the Check-in feature on the Calm app to receive support catered to your specific moods.
Wearable mood trackers
Wearable devices aren't just for counting steps or monitoring sleep. Some wearables come equipped with mood-tracking features, often using biometric data like heart rate and skin temperature. It's a hands-free and high-tech option for those who love data and convenience.
Photo mood tracking
If you're more of a visual thinker, why not try tracking your mood with photos? Snap a selfie that captures how you're feeling, or take a picture of something that represents your mood. It's a creative and engaging way to capture your emotional state.
Voice memos
Some people find it easier to talk through their feelings. If that's you, consider using voice memos to record your feelings. Speak freely, then listen back later. It's like having a conversation with yourself–it can be enlightening to hear your voice talk through your moods.
Tips to track and monitor your mood
So, you've decided to take the plunge into mood tracking. To make the most of whatever tool you're using, here are some top tips:
Track low and happy moods
Don't just focus on the days you're feeling down. Make sure to record your good days, too. It's uplifting and helps provide a fuller picture of your emotional landscape.
Be 100% honest about how you’re feeling
If you are tracking your moods, remember that no one will see it but you. so feel free to be. Sugarcoating your emotions defeats the purpose of tracking your mood so try to be completely honest about how you're feeling.
Consistency is key
Make a habit of tracking your mood at the same time each day. Whether it's right after you wake up or just before bed, a consistent time helps you stick with the practice. You can set mindfulness reminders directly in Calm to help you stay on track.
Add context to why you might be feeling the way you’re feeling
Include any external factors that could be affecting your mood. Weather, food, social interactions, or lack of sleep can all play a role.
Review and reflect your moods regularly
At the end of each week or month, take some time to look back at your mood records. You'll start to notice trends and triggers, which can be valuable information for self-care.
5 ways to improve a low mood
We all have down days, and that's okay. But there are some effective strategies to boost your mood when you're feeling low:
1. Reduce your stress
When you’re feeling overwhelmed, taking even five minutes to relax with a meditation practice or stress-reducing techniques can help to shift your mindset. By taking time away from a stressful situation you can improve your mood and restore yourself to a place of calm.
💙 Try this short two-minute meditation practice to help with spiraling negative thoughts. Check out Slow the Swirl in Your Mind with Jay Shetty.
2. Do things you enjoy
It may sound simple, but doing activities that make you happy can instantly lift your mood. Whether reading a book, listening to music, cooking, or watching your favorite show, give yourself to enjoy these simple pleasures.
3. Rest and recharge when you can
Sometimes a bad mood is nothing more than just being tired. When we’ve had a poor night’s sleep it’s normal for it to affect our mood. Don't underestimate the power of sleep to put you in a better headspace.
💙 If you’ve been struggling to get a good night’s rest, try incorporating an ambient soundscape like White Noise Ocean Surf to help you fall asleep and stay asleep.
4. Move your body
Exercise can release brain chemicals that naturally lift the mood. If you’re in a tough mental space, you don't have to do a full workout—just a quick walk or light stretching can make a huge difference.
💙 Try incorporating mindfulness into your movement. Especially if you’re using movement to lift your mood, try Moving for Fun with Mel Mah.
5. Reach out to loved ones
You don’t need to suffer through tough times alone. Talk to friends or family, or consider speaking to a professional. Sometimes, just voicing what you're feeling and connecting with another person can be incredibly liberating.
💙 Your relationships with others are vital and important, but don’t forget to keep nurturing your relationship with yourself. Check out our Meaningful Practice for Meaningful Friendship series.
By following these tips and suggestions, you'll get better results from tracking your moods and find easier ways to lift your spirits when you're down.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
