My mood swung quite a bit today… It was mixture of events and the weather… Also, with lot of events coming up soon.

Mood Tracker

Tip: For Mood, do your best to label the emotion (despair, frustration, joy, anxiety, contentment, confusion, hope, etc.)

Morning

Mood: I was happy. I was with my love!

Mood Intensity (1-10): 8

Physical Sensations: Felt relaxed and energetic

Root Cause: My love was home!

Afternoon

Mood: Felt tired and exhausted

Mood Intensity (1-10): 8

Physical Sensations: Felt slow and wasn’t effective as I wanted myself to be

Root Cause: Feel like I exercised too hard and didn’t sleep well before

Night

Mood: Tired but happy, then went into guilty and back out

Mood Intensity (1-10): 7 and 8 for guilty

Physical Sensations: I was almost at the point of blaming or shifting blaming to my partner, because I felt guilty for picking the wrong time.

Root Cause: My own mistake.

Understanding Yourself

Tip: For thought patterns, try to see if there are any repeating or intrusive thoughts and write them down whether it’s positive, negative, or neutral.

Thought Patterns: There is definitely a pattern where I tend to blame others and hate others because of my own failure that resulted from doing things for others. If I feel like that, then I shouldn’t do things for others at all, cause that’s not what they would want of me. Instead, I should do better at owning up to myself and making sure I don’t rush and make the mistake to begin with.

Tip: Describe the mood you’ve felt throughout the day and try to understand where it’s coming from.

Emotional Description: Guilty feeling definitely came from my own failure. The inability to fully accept my mistakes. The lazy and tiredness came from being exhausted.

Tip: Try to write down your behaviors or actions that resulted from your mood.

Actions/Behaviors: I felt rushed and didn’t like the feeling of being a failure. Then I realized, accepting it isn’t so bad and is fine.

Tip: Write down any problems that you are facing right now that are unrelated to your mood.

External influences: The weather was gloomy. There was trip coming this weekend, where I’d have to leave my partner for 1.5 weeks.

Self-Compassion

Tip: Write down everything you can do short (within a week), medium (within 3 months), and long (3 months to years) term.

Short: I need to learn to accept my own failure, because that’s how I’ll grow.

Medium: After I learn how to effectively accept my own failure, make a progressive plan to address it.

Long: I want to be able to share my failure without any shame and openly talk about it.