This exercise takes into consideration your environment, body, emotions, behaviours, and thoughts. It’s a first step in understanding your current circumstances and trying to gain some awareness and perspective. It may be helpful to jot down some notes or journal about each section.
- Environmental changes / Life situations:
Have I experienced any recent changes?
What have been the most stressful events for me in the past year? 3 years?
List other significant events or circumstances that come to mind. - Physical Reactions:
What physical symptoms trouble me such as: changes in energy level, appetite,sleep, weight gain or loss? Are there specific physical symptoms such as increased rapid heart rate, breathing difficulty, or pain? - Moods:
What words describe my overall mood?Content happy sad nervous angry Guilty depressed frightened proud cheerful Disappointed anxious irritated ashamed insecure Enraged loving hopeful hopeless panicky Other mood words I want to add:
- Behaviours:
What things do I do that I would like to change or improve? At work? At home? With friends? By myself? - Thoughts:
When I have strong moods, what thoughts do I have about myself? Other people? My future? What thoughts interfere with doing things I would like to do or think I should do? What images or memories come into my mind?
Sources:
Mind Over Mood, Greenberger & Padesky
The Anxiety & Phobia Workbook, Bourne
