There was a rough downward emotion that overcame me today…

Mood Tracker

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

Morning

Mood: I slept well, so I was feeling energetic

Mood Intensity (1-10): 8

Physical Sensations: Strong

Root Cause: Sleep!

Afternoon

Mood: Focused and loved

Mood Intensity (1-10): 9

Physical Sensations: I was really focused at work and at texting my partner.

Root Cause: Having a good night and morning with my lover.

Night

Mood: A bit down and emotional

Mood Intensity (1-10): 8

Physical Sensations: exhausted and sleepy

Root Cause: Discussion about my partner moving away, discussion about our plan failing or being poor

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 are so many instances when we think about bad stuff, we go down in the spiral. I wish there was a way to bounce back strong. Me being patient helps my partner a lot!

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

Emotional Description: the emotional feeling of being down came from the fact that I couldn’t take care of my partner better. I wish I can do more. I would love her to be happy! But I know we have ups and downs and sometimes she needs space to feel “bad” sometimes. I just need to support and be there for her.

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

Actions/Behaviors: I felt a slight jolt of me wanting to solve the problem when my partner brought up a planning concern. However, I tried to stay patient and let her know, we can work it out.

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

External influences: I was a bit tired.

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 want to try more self compassion, so I can recharge myself and be more emotionally ready and energetic.

Medium: Time management is needed to continue practicing self compassion. This is a common issue and I want a good habit to address this.

Long: Building resilience together. I’d love to work together with my partner to have a stronger relationship. I want us to manage the stress of major changes with greater ease.