Why a Mood Journal is Your Secret Weapon Against Anxiety and Depression
Ever feel like your emotions are playing a never-ending game of ping-pong in your brain? One minute you’re fine, the next you’re spiraling into anxiety, sinking into depression, or riding the roller coaster of bipolar disorder. If this sounds familiar, a mood journal might just be your new best friend.
What is a Mood Journal?
A mood journal is a simple (but powerful) tool to track your emotions, energy levels, and daily habits. Think of it as a personal detective notebook—except instead of solving crimes, you’re solving the mystery of why you feel the way you do.
Being a therapist in Tampa, I work with those experiencing anxiety and depression almost every day. I’ve found journaling is a powerful tool for managing depression and anxiety because it helps you organize thoughts and process emotions rather than letting them spiral internally.
Writing things down can reduce rumination, provide perspective, and make problems feel more manageable. It also helps identify patterns—like triggers, mood shifts, or recurring worries—so you can respond with greater awareness. Over time, journaling fosters self-compassion and emotional regulation, helping you feel more grounded and in control.
Why Should You Track Your Moods?
Medication Insights – Is your antidepressant actually working? Or is it making you feel like a zombie? Tracking helps you give your doctor real data instead of vague "I dunno, I guess it’s okay?" responses.
Spot Patterns – Do Tuesdays suck because of work stress? Does skipping breakfast make your anxiety worse? A mood journal helps connect the dots.
Sleep & Nutrition Matters – Ever notice how a bad night’s sleep turns you into an emotional gremlin? Logging sleep, meals, and supplements can reveal hidden triggers.
Therapy Progress – If you’re working with a therapist (hi there!), a mood journal helps you both see trends over time.
How to Keep a Mood Journal
You can go old-school with a notebook or high-tech with an app. The key? Keep it simple. Rate your anxiety/depression (1-10) morning and night, jot down key events, and note sleep or diet changes.
Best Mood Journal Apps:
How We Feel (⭐ 4.9 on App Store) - A free, easy-to-use app that helps you track and understand the emotions you’re feeling. There is a handy journal as well, and a way to track body sensations.
Daylio (⭐ 4.8 on App Store) – A super user-friendly app where you log moods with emojis and track habits. Perfect for people who hate writing essays about their feelings.
Mood Notes (⭐ 4.7 on App Store) - A simple mood-tracking and journaling app designed to help you understand your emotions and improve your thinking habits. It lets you record your mood, recognize unhelpful thought patterns, and build perspectives that support greater happiness and well-being.
Free Mood Journal Template!
Want a done-for-you tracker? Download my free PDF mood journal template here (link to PDF).
Ready to Take Control of Your Mental Health?
If anxiety or depression is running the show, therapy can help. As a licensed mental health counselor (LMHC) and art therapist in Tampa, I combine talk therapy with creative techniques to help you feel more balanced.
📅 Schedule a free 15-minute consultation today—let’s figure this out together!
References:
National Institute of Mental Health. (2022). Tracking Your Moods. https://www.nimh.nih.gov
Daylio. (2023). Mood Tracking App. https://daylio.webflow.io
