Mood tracker

Use the mood tracker to find links between specific situations or activities and how you feel.


Tracking your mood, or some other aspect of your experience such as pain or fatigue, is an essential component of CBT. The rationale for keeping track of how we feel or what we experience is that we can take more control over the activities we choose to do if we can see a clear link between those situations and activities and how they make us feel. It can also help us understand what helps us to cope in those situations.


Start by choosing the experience you want to track: this could be depressed mood, elevated (manic) mood, anxiety, irritability, pain, fatigue, loneliness etc. Then think about a time when this experience was especially bad for you, about as bad as you could imagine it being: use this situation as your anchor. For example, "I was most depressed the day my partner and I split up". Imagine on a scale of 0 to 10 that the experience you've just described was a 10, and 0 is the complete absence of that feeling. Whenever you rate your mood, or other experience, compare it to your personal "10".


Using an anchor makes our personal ratings more sensitive and more accurate. If you woke up this morning feeling down, depressed and hopeless, you will probably be tempted to call it a "10", and if it is as bad as your personal "10" then record it that way; if it is not quite as bad as that, you might find it helpful to give it a lower score.


Keep track of your scores for at least a week and then think about what you have learned from them. Look for patterns across the day or week: are mornings or evenings better or worse and what effect does that have on what you do? Are certain situations or activities more or less difficult to manage? The answers to these questions will help you to learn more about your triggers and sensitivities so that you can organise your life towards doing more of what helps and, ultimately, feeling better.


Show instructions
Mood or experience you are rating:
Early morning Late morning Early afternoon Late afternoon Evening
Intensity (0-10)
Day 2
Intensity (0-10)
Day 3
Intensity (0-10)
Day 4
Intensity (0-10)
Day 5
Intensity (0-10)
Day 6
Intensity (0-10)
Day 7
Intensity (0-10)


You can email the details of the form to yourself (or your CBT therapist, if appropriate), print it out, or download it as a pdf. If you want to save your entries so that you can work on them later, you can click "Save". You can delete your settings by clicking on "Cancel" when the page is reloaded and they will be deleted automatically. You can also click the "Clear" button at any time to reset the form and delete your saved data. Saving the data uses local storage, which means your data is never passed to us. Some browsers do not allow local storage. If you have a problem saving, check whether a different browser, or a different device, might work better. Your confidentiality is very important to us so your saved data will never be sent to us or shared. If you use a shared device, or think that another person might get access to it, please consider the risk of accidentally breaching your own privacy before choosing to save, email or download your use of these resources.