SM2: Mood Snapshots

Emotions rarely explode out of nowhere. Like a thermometer rising degree by degree, your mood usually gives early hints. If you’re paying attention. The Mood Thermometer teaches you to spot those subtle shifts, so you can intervene long before the frustration, sadness, or anxiety peaks.

Think of it as taking the emotional weather report three times a day. With just a week of data, patterns often leap off the page: low-energy mornings, post-lunch irritability, or evening spikes tied to social media scrolling. Once you see the curve, you can choose skills to flatten it.

The following self-monitoring exercise can help you to be aware of when an emotion may peak. We will learn what to do when this happens later.

Objective: Build emotional awareness by noticing mood shifts in real time. Track three times a day for one week.
Time per check-in: ~1 minute

Step 1: Pick a Rating Scale

Decide on a 0–10 scale where:

• 0 = “Can’t get out of bed”
• 10 = “Top of the world”

Pro-tip: Stick with the same scale format all week so you can compare days easily.

Step 2: Set Check-In Cues

Schedule three check-ins per day (e.g., morning, mid-afternoon, evening).
- Use phone alarms labeled “Mood Check”
- Or tie them to daily routines, like brushing your teeth or walking the dog.

Pro-tip: Pairing mood checks with habits makes them automatic.

Step 3: Rate How You Feel

When your cue goes off, pause and rate your mood with a single number from your scale.

Pro-tip: Don’t second-guess it. Your first instinct is usually accurate.

Step 4: Add a Quick Tag

Write a few words describing what’s happening or just happened:

• “Spilled coffee”
• “Finished workout”
• “Ignored text from friend”

Pro-tip: These quick notes help uncover what influences your mood over time.

Step 5: Map Your Mood

At the end of Day 7, take your data and create a simple line graph.
- X-axis: Days
- Y-axis: Mood ratings

Pro-tip: Visual trends can highlight emotional highs and lows you didn’t notice in the moment.

Step 6: Look for Patterns

Ask yourself:

• When do I consistently feel low?
• What seems to boost my mood?

What if I miss a check-in?

No problem. Just resume at the next one. This isn’t about perfection; it’s about noticing patterns over time. Even partial data is valuable.

How do I choose my mood number?

Use your gut instinct. Don’t try to calculate or justify it. Just pause, check in with how you feel, and write the number that comes to mind first.

My ratings jump around. Is that bad?

Spiky curves aren’t “bad”; they’re information. In later exercises you’ll test whether sleep, meals, or thought patterns drive the swings

Do I need to write a cue every time?

It’s recommended but not required. Cues like “argued with mom” or “went for a run” help identify what affects your mood. Even one or two words can make a big difference.

If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.