Mental Health
Mood &
Anxiety Journal
Check in daily with your mood, anxiety level, and energy. Tag what's affecting you, add a note, and watch your patterns emerge over time. Takes 60 seconds a day.
🔒 100% private — everything saves in your browser only, never uploaded anywhere
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📈 Your Trends — Last 14 Days
Mood · Anxiety · Energy · Sleep
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Anxiety
Energy
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📓 Recent Entries
📖 How to Use the Mood Journal
1
Do a daily check-in
Each morning or evening, move the sliders to rate your mood, anxiety, energy, and sleep quality on a scale of 1–10. It takes about 30 seconds. Consistency matters more than precision — even a rough rating daily is far more useful than occasional detailed entries.
2
Pick emotions and tags
Select an emotion emoji that best captures your overall feeling, then tag any factors affecting you — work stress, exercise, poor sleep, social connection, etc. These tags help you identify what's driving your mood patterns over time, which is often more valuable than the mood rating itself.
3
Write a note (optional)
The journal note is optional but powerful. Even a single sentence about what happened or how you're feeling gives future-you valuable context. Research shows that expressive writing for just 3–5 minutes reduces stress hormones and improves emotional processing. You don't need to write a lot — just write something.
4
Watch your patterns
After a week or two, the trend chart will show you patterns you couldn't see day-to-day. Many people discover that anxiety spikes on specific days, or that mood reliably dips after poor sleep, or that exercise-tagged days correlate with better energy. These insights can guide real changes in your life.
Research insight: Mood tracking for 2 weeks significantly increases emotional self-awareness and has been shown to reduce anxiety symptoms in people who track consistently. The act of rating your mood — called "affect labeling" — itself reduces the intensity of negative emotions. Simply naming "anxiety: 7" activates the prefrontal cortex and dampens the amygdala's stress response.
Frequently Asked Questions
Is my journal data private? ▾
Yes — completely. Your mood entries are saved in your browser's local storage and never leave your device. Nothing is uploaded to any server, there are no accounts, and no one else can access your data. If you clear your browser data, your entries will be deleted. This means your journal is as private as a notebook in your drawer, with no cloud backup. For additional privacy, you can use a private browsing window — though note that entries won't persist between sessions in that case.
What's the difference between mood tracking and a mood disorder? ▾
This tool is for personal wellness tracking and self-reflection — it is not a diagnostic tool and is not a substitute for professional mental health care. Normal mood variation is a healthy part of life. If you notice persistently low mood (below 4 for most days over two weeks), very high anxiety, or patterns that are interfering with daily life, those are signals worth discussing with a doctor or therapist. Mood tracking can actually be a helpful thing to share with a mental health professional as it gives them real data rather than recalled impressions.
What time of day should I do my check-in? ▾
Either morning or evening works, and consistency matters more than timing. Evening check-ins tend to capture the full day's experience. Morning check-ins are good for setting intentions and noting sleep quality while fresh. Some people do both — a quick morning check-in (mood + sleep) and a fuller evening entry with notes. The most important thing is picking a consistent time and anchoring it to an existing habit, like with your morning coffee or before bed.
Should I share this with my therapist? ▾
Yes, if you have one — mood tracking data is genuinely useful in therapy. Many therapists ask clients to track mood but don't have a good tool to recommend. The trend chart and tag patterns can reveal things that are hard to articulate in a weekly session. You can screenshot the chart or describe the patterns you're noticing. The journal notes can also prompt memories of specific situations worth discussing.
How to Use the Mood & Anxiety Journal
Track your daily mood, anxiety, energy, and sleep with trend charts to reveal your personal patterns.
01
Check in daily — same time each day
Morning check-ins capture your baseline. Evening check-ins reflect on the day. Pick one and stick to it — consistency is what makes the data meaningful.
02
Rate each dimension honestly
Mood, anxiety, energy, and sleep are rated 1–10. Don't aim for high scores — accurate scores. A day where you rate anxiety 8 is more useful than one where you minimise it.
03
Add a brief note
The note field is optional but valuable. Even one sentence ('stressful meeting, skipped lunch, didn't sleep well') dramatically increases the insight from your chart later.
04
Review weekly trends
After 7+ days, open the trend chart. Look for correlations: does poor sleep precede low mood? Does high stress on Mondays show up in your energy on Tuesdays?
05
Share with a therapist or doctor
If you're working with a mental health professional, this data is genuinely useful for them. The pattern chart is more informative than trying to recall how you felt last month.
💡 Don't use this as a diagnostic tool. Use it as a personal awareness tool. Patterns in your own data are insights. What scores mean clinically is for a professional to interpret.