Keep track of what works for you and what doesn't when it comes to your moods, or help your significant other learn how to deal with you

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I've come to accept the fact that my boyfriend can't read my mind and that we'd both be better off if I help him learn how to deal with me. ;) I haven't actually given him a collection of these templates to help him keep track of what works and doesn't work when I'm in a particular mood, but I'm thinking about it. <grin> After all, he needs to know what to do when I'm depressed, happy, lonely, or excited.

This template is also for personal use. For example, I need to figure out what to do when I'm homesick, as I'll be spending next year away from family and friends. Keeping track of what works and what doesn't gives me ways to prevent, deal with, or recover from things like that.

How do you deal with your moods?

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I always needed this

I always needed this, I just didn't know it. Emotionally deficient men, or simply 'men,' everywhere will thank you:)

Steve Sharam

I love it. How about pms and

I love it. How about pms and pregnancy mood swings?

Oh goodness:S

You'd need a whole planner for that;)

Steve Sharam


Guess what? Women don't have a whole planner or manual for that either. We have to take the ups and downs as they come and the variables vary too.
That was a very uneducated comment.

One Form Does it For Me

I use a blank monthly calandar labeled with cycle days when it is time to check up on things. I go though three months and note symptoms. Works well enough, but it is best done by the "owner operator". It helps that the major symtom that I worry about is migranes.

You just need one page to

You just need one page to remind you: "Keep your head down; Everything you do is wrong."

Keep your head down

You think you have it tough? Imagine what it's like for us! You can leave the room, go out etc. Women don't have an escape route from their own Biology. Probably the only thing wrong with what you do is not be able to put yourself in another person's place!!

The woman who came up with the mood log and how to handle them makes an effort at communicating to those she cares about how to understand her and should be commended highly for this hard work at strengthening her relationships with others.

You read my mind ;)

Sacha you are a genius. I wish I had had this years ago. Just one question. How do I distinguish the 'your turn to cook' from 'my hair is now shade lighter and you failed to comment' scowl?

Relationships take work

I commend you immensely for your insightful work on communicating yourself to others. I think your mood log is a fantastic idea for a woman or a man. Relationships are work and communication is so very crucial. No one can read another's mind and you are a very considerate individual for comming up with this strategy. I love it, not just to communicate to others but to remind myself what works for me when I'm having an unpleasant emotion. Good going!!!!

Just what I needed

This is exactly what I needed... I wish I had found it in time to help save my relationship that ended last week. :( Boyfriend didn't know how to handle my moods.


This is perfect for the DBT behavioral therapy I am currently trying to do on my own (*don't have tons of money for therapist) for my BPD. It will help me so much and I can use it instead of stopping to write it down all day - thank you, thank you!


DBT and planner pages


Planner pages are great tools for DBT. When I did DBT group skills training, I made my own planner pages. It was extremely helpful in completing DBT homework assignments, in affirming my commitment to integrating DBT practices into my lifestyle, and in keeping focused on treatment issues. I didn't use them consistently, and only for several months, but it was still worth it. I made an A5 daily planner page to fill in every day. Apparently, I was not the only one with this idea. I combined elements of the PowerPlanner system for folks with ADHD, the DBT diary card, mood charting, and a family organizer.

Across the top of each page, I hand wrote the day and date. Below that were spots to enter a mood/lability score (ex. 0/**, +1/***, -1/*) and an anxiety score (0-4 in increments of .5) for the entire day.

Then I had a 3 column table. 1st column listed activities/events common to almost every day that seemed to have significant physiological effects on my mood/behavior/sense of well being. It included wake time, dosage of meds, supplements, self-care routines, water, exercise, caffeine, OTC use, pack a lunch, tidy bedroom, etc. There was a smidge of room to mark each item.

2nd column was blank cells for writing in the day's schedule (ex. 9a------>5p work, 6:30p-8p DBT group, 12p lunch with x person). 3rd column was also blank cells for writing in reminders about other people's schedules (ex. Mom back in town 8pm, Joe work or day off, C eye surgery 10 a).

About the middle of the page, I put a boxed section for the DBT skills I wanted to practice most. I listed Build Mastery, Attending to Relationships, Build Positive Experiences, and Opposite to Emotion Action, with enough space to write in a few words for each if I did anything on those that day. This section also had a spot to jot a few words to log observations about physical wellness and energy level that day.

Next was a boxed section listing 5 categories of DBT skills or strategies. I listed Mindfulness: Taking Hold of Your Mind, Interpersonal Effectiveness, Distress Tolerance Strategies, Accepting Reality Strategies, and Emotion Regulation Exercises, with enough space to write in a few words for each if I did anything on those that day. This was really helpful as I moved through practice of each area of DBT skills training.

Lastly, I had a boxed section of tasks, with enough room to check off, note, or otherwise mark each item as needed. I listed things like laundry, groceries, outdoor activity, recreation, and recess.

My life was very focused around treatment for bipolar disorder at that time, so my planner pages didn't need to be very flexible. This format also gave me the structure I needed for tracking and evaluation of treatment related practices. Another things you may find helpful is carrying in your planner the worksheets or handouts for the DBT skill you're currently practicing. I always preferred them printed on letter size and folded almost in half. It fit in my A5 planner, but wasn't readily visible to others.

Here's hoping you continue to find great tips and tricks for your personal growth and development.


(Dialectical Behavioral Therapy (DBT) is a treatment modality for complex, difficult to treat mental disorders like Borderline Personality Disorder, Bipolar Disorder, and self-injury and suicidal behaviors.)

Thank You

I have been dealing with depression most of my life and think something like this will help me keep track of what I can do to help myself moderate my own moods. Having a record of things that work, simply knowing that there ARE things that work will be of great help.

I never thought to write this down before!