Therapy resource
Daily Mood Journal
A quiet, private space to slow down a hard moment and look at it more clearly.
A quiet, private space to slow down a hard moment and look at it more clearly.
The goal usually isn't to feel nothing. Some worry before a hard conversation, or sadness after a loss, is honest and proportionate — it fits the situation.
A realistic goal is the point where the feeling stops running the show but still tells you the truth. Aiming for zero often just adds pressure to not feel.
Tap the feelings that fit — add your own if the word you need isn't here.
Take one thought at a time. Write it, notice how much you believe it, then look at the moves your mind might be making.
This tool is for personal reflection and is not a substitute for therapy, diagnosis, or crisis care. Your entries are never saved or transmitted — they live only in this browser and disappear when you close it. If you are in crisis, call or text 988.
Adapted from the Daily Mood Journal and Checklist of Cognitive Distortions, © David D. Burns, MD.