Why Track Your Mood?
Research consistently shows that patients who track their symptoms between appointments get better faster.
Spot Patterns You Would Otherwise Miss
Day-to-day changes feel invisible in the moment. A written record reveals trends over weeks and months—like how sleep quality affects your anxiety two days later.
Make Appointments More Productive
Instead of trying to remember how you felt three weeks ago, you can show Dr. Shapiro exactly what happened. This leads to faster, more accurate treatment decisions.
Measure Whether Treatment Is Working
When you start a new medication or therapy approach, a mood log gives you objective evidence of improvement—or lets you and your doctor know it is time to try something different.
Build Self-Awareness
The simple act of checking in with yourself once a day strengthens your ability to recognize early warning signs and take action before things escalate.
Identify Triggers
When you can look back at a rough week and see that it coincided with poor sleep or a missed medication, you gain concrete knowledge about what to watch for.
Feel More in Control
Tracking creates a sense of agency. You are not passively waiting for the next appointment—you are actively participating in your own recovery.
What a Mood Journal Looks Like
Here is an example of what a week of mood tracking might look like. This is illustrative only—not real patient data.
| Day | Mood | Sleep | Anxiety | Energy | Meds | Notes |
|---|---|---|---|---|---|---|
| Mon | 😄7/10 | 7.5h | Low | Good | Yes | Walked 30 min |
| Tue | 🙂5/10 | 6h | Moderate | Low | Yes | Stressful meeting |
| Wed | 🙂6/10 | 7h | Low | Good | Yes | — |
| Thu | 😕4/10 | 5h | High | Low | No | Forgot medication |
| Fri | 🙂6/10 | 8h | Low | Good | Yes | Good therapy session |
| Sat | 😄8/10 | 8.5h | Low | High | Yes | Family outing |
| Sun | 😄7/10 | 7h | Low | Good | Yes | Relaxed day |
This is a fictional example. No actual patient data is collected or stored on this website.
What to Track Each Day
You do not need to track everything. Pick the items that matter most to your situation. Even tracking just mood and sleep is valuable.
Overall Mood
Rate 1–10, or use words like “great,” “okay,” “terrible.”
Sleep
Hours slept. Note if you woke frequently or had trouble falling asleep.
Anxiety Level
Low, moderate, or high. Note any panic attacks or specific worries.
Energy Level
How much physical and mental energy did you have throughout the day?
Medication
Did you take your medication? Note any side effects you noticed.
Notes & Triggers
Anything significant: stressors, exercise, social activity, major events.
How to Keep a Mood Journal
The best mood tracker is the one you actually use. Choose whatever method feels easiest for you.
Pen and Paper
A simple notebook works beautifully. Many patients find that handwriting helps them reflect more deeply.
- Keep it on your nightstand
- Spend 2 minutes before bed filling it in
- Bring the notebook to your appointments
Smartphone Apps
There are many free mood-tracking apps available. Look for one that is simple and lets you export or show your data to your doctor.
- Daylio, Bearable, and eMoods are popular choices
- Set a daily reminder so you do not forget
- Show the charts to Dr. Shapiro during your visit
Tips for Consistency
- Pick the same time each day—right before bed works well for most people.
- Do not worry about being perfect. A quick 1–10 rating is better than skipping a day.
- If you miss a day, just pick up where you left off. Do not try to fill in from memory.
- Review your entries once a week to notice patterns emerging.
- Bring your journal or phone to every appointment so we can review it together.
Download a Printable Mood Tracker
Prefer pen and paper? Download our free daily mood tracking sheet. Print it out, keep it by your bedside, and bring it to your next appointment.
Ready to Discuss Your Patterns with Dr. Shapiro?
Whether you have been tracking for a week or a month, bring your mood journal to your next appointment. Together we will look for patterns and adjust your treatment plan accordingly.
If you're experiencing a psychiatric emergency, call 911 or go to your nearest emergency room.