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The Magic of Marking down Your Mood Every Day

The Magic of Marking down Your Mood Every Day

Let me ask you a question: what emotions did you experience today? Were you happy? Sad? Frustrated or anxious? Recalling your emotions from the last 24 hours is pretty easy but what about yesterday? Or last Friday? It starts to be a bit hard. What if I’m asking you about last month?

Emotions affect us every minute and every second. When you feel anxious at work, you’re more likely to make mistakes and it’s harder to come up with great ideas. When you’re frustrated for unknown reasons, you lose motivation and would just like to lie on your bed doing nothing. When you’re angry with someone, you unconsciously treat others angrily too. Losing track of emotions means losing track of all these. You’ll never know the reasons and patterns and hence never be to solve the issues and improve the situation.

Emotions should be approached like money

People treat money with so much importance yet they can be so dismissive of their emotions and how they affect them. When we have less money than we’d like, we’ll automatically tune our spending and keep track of where it’s going and how much we have – adapting our spending habits accordingly. In other words, if one doesn’t keep track then there’s no way to tune and improve it.

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This is how emotions should be approached. By putting the same importance on how we feel, acknowledging why we feel a certain way and what’s caused it, we’re able to tune better into identifying and handling emotions in a more positive way.

3 things to mark down every day

Throughout any given day, write down the following:

  1. Your general emotion of the day
  2. The events of the day
  3. The link between your emotion and what happened

You’ll notice your emotions fluctuate on different days. This is completely normal. After all, we’re human and it can be difficult to control what happens to us and how we respond to them so it’s important to give yourself a bit of understanding.

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      Because of this, it’s impossible to always maintain a happy mood so don’t put pressure on yourself to consistently feel positive emotions.

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        Once you start tracking your moods and the events of the day you can start to see the connections between them. Reviewing your emotions means being able to see what exactly makes you happy, anxious or sad. You might not know rainy days make you sullen before. You might not be aware initiating a greeting to your neighbor can make you feel energetic for the rest of the day until you mark all these down.

            You can use excel or mood apps such as Mr Mood which can help you see correlations more clearly. Try it out for a few days but keep it general – try to not rate your mood by the hour as it’s more likely to fluctuate in smaller time frames. Instead rate your overall mood of the day along with the events that occurred.

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            Over time, although fluctuations still exist, you’ll see your mood is boosted overall as you cultivate more positive experiences and curb negative ones once you identify what they are. Previously bad weather made you feel sad, now you still feel a bit sad but you know how to make fun out of it by staying at home doing things you’ve always wanted to do but postponed. Previously you would only be happy when your manager noticed your efforts and recognized you. Now you realize how important recognition is to you after marking down your mood every day. And you’ve decided to recognize yourself whenever you think you’re worth it, even if no one noticed your efforts.

              “If you want to change the visible, first, change the invisible.”

              You’ll find that taking care of your invisible emotions actually means taking care of every aspect of your life. That’s the magic.

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              Brian Lee

              Chief of Product Management at Lifehack

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              Last Updated on April 3, 2020

              7 Stress Management Techniques to Get You Back on Track

              7 Stress Management Techniques to Get You Back on Track

              There is no one in this world that can say they have never been stressed. Stress affects us all. Some of us are better at managing the negative impact that stress can have on our lives.

              The one person who can control stress in your life is you. It is also up to you to be accountable for how you want to live your life.

              If you’re feeling overwhelmed with what is happening in your life and you want to get back on track, then these 7 stress management techniques will help to minimise the negative impact that stress has on your life.

              What You Didn’t Know About Stress

              Stress is a state of tension and it is a normal part of life. The most common external sources that can cause stress in our lives are finances, the demands of work and relationships.

              The internal sources of stress come from within us and the pressure we put on ourselves because of our high personal standards, beliefs, values, attitude, goals, needs and wants. Some examples of internal sources of stress can be striving for perfection in all we do or refusing to speak to an audience because of our internal fears.

              We also have what is called “internal chatter” which can also cause huge stress in our lives. This internal chatter comes from our negative thought patterns, negative experiences and bad habits. Our negative internal chatter, if we let it, can be quite destructive and lead us to living highly stressed and anxious lives.

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              The body reacts to these changes and demands with physical, mental, and emotional responses. Internal and external stressors can have the same physical and psychological effects. You may have trouble sleeping, lose your appetite or lose interest in daily activities. You may be irritable, have headaches or stomach pains, or find that you cry easily.

              If not dealt with, overtime stress can have a devastating impact on your physical, mental and spiritual wellbeing.

              Managing Stress Positively

              The good news is that not all stress is bad for us. Being stressed in the right context can have a more positive influence on our lives. Some people say that they produce their best work when they are under pressure to deliver.

              When you are able to manage stress in a positive way, this can open you up to new opportunities outside of your comfort zone. It can also be the catalyst you need to change and empower you to come up with solutions and challenges so that you can grow and move forward in your life.

              The 7 stress management techniques make up a tool box of strategies that you can use at any time where you are feeling stressed and want to get your life back on track. The more you use these tools, the more proactive you are in managing your stress levels. By managing your stress, you minimise the negative influence it can have on your quality of life.

              1. Write Down 5 Benefits You Will Achieve When You Have Your Stress Under Control

              When making change or implementing anything new in your life, it is important to identify the benefits for you. The 5 identified benefits become the incentives to encourage and motivate you to make the changes and take action. Once you have these 5 benefits written down, then ask yourself these 2 questions:

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              • “What is it the goal I want to achieve?’
              • ” What are the benefits I expect from achieving this goal?”

              Write these responses on stick-it notes and put these notes in a place where every morning you see them.

              2. Get To Know Who You Are And Give Yourself Some Slack

              Spend some time getting to know you, your personality, your strengths, things you don’t like doing and things you do like doing. The objective of this exercise is to become more self-aware so that you can quickly identify what things in life stress you out, and how you can manage these activities so that they don’t have such a negative impact on your life.

              When you know who you are and what is important to you, you will take action to manage the negative activities that are not serving you well.

              We can be our own worst enemies and we can be very hard on ourselves, which is not great when it comes to managing stress in our lives. The more self aware you are, the more accepting you are of what your strengths are and what you are not so good at.

              Striving for perfection in everything you do and comparing yourself to others will not be so important to you when you know who you are and you are very happy with you.

              3. Exercise Regularly

              This is a very practical strategy that works. A regular exercise routine in your life builds your physical resilience to manage stress. Your body can fight stress better when it is fit.

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              Along with exercising regularly, eating healthy, well-balanced meals is just as important when it comes successfully managing the impact stress has on your life.

              4. Learn And Practice Relaxation Techniques

              “Research suggests that daily meditation may alter the brain’s neural pathways, making you more resilient to stress,” says psychologist Robbie Maller Hartman, PhD, a Chicago health and wellness coach.

              Get enough rest and sleep. Your body needs time to recover from stressful events. Relaxation techniques you could try for stress management are meditation, yoga, or tai-chi. You will always be facing times of stress in your life and by relaxing and calming your mind you give your body time to recover from these stressful events.

              5. Commit To Spending Time With People Who Make You Smile

              The more stress we face, the more likely we are to withdraw from our circle of friends and family. Stress, if we allow it, can consume our lives physically, mentally and spiritually; and all we want to do is hide away from the world.

              Surrounding yourself with people who bring you joy, encourage and support, you will build your spiritual and mental resilience.

              Keep a positive outlook on life is a lot easier to do when you are surrounded by people who love and support you. Laughing out loud and smiling lots is a great way to manage the stress levels in your life. The more you laugh in life, the better your “quality of life” will be.

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              6. Be Grateful

              Keeping a daily gratitude journal is one of the most effective ways to successfully managing stress in your life. This act of writing down every day all the things that you are grateful for keeps you present and real. It gives you a more optimistic and hopeful perspective of your life right now.

              To successfully manage stress in your life, optimism and hope are the two key ingredients that you need. Without them, your ability to effectively manage stress is a lot harder – in fact impossible!

              7. Commit To Taking Action And Do It

              If you allow stress to creep into your life, it will take over your life – physically, mentally and spiritually.

              We live in a world of constant change and disruption, so we will always be challenged by the threat of stress.

              Commit to taking action to managing the impact that stress has on your life, and do something about it. You are the only one who has the power to do it.

              The Bottom Line

              There is no escape from stress. These 7 stress management techniques, however, are strategies that if you adopt and practice consistently, will enable you to live your life to the fullest — resilient and strong in mind, body and soul.

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              Featured photo credit: ALIAKSEI LEPIK via unsplash.com

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