Who is this mood tracker for?
We are encouraging the use of this mood tracker for anyone before, during or after having a baby to track their mood particularly if they are aware of changes.
This can be used by you, someone you know who can observe on your behalf, or as a friend or family member if you are worried about someone. Please note you cannot request support for an adult unless they are in immediate danger and should always discuss your observations with the person first hand.
There are no rules on how to use the mood tracker. This is self-led and managed.
Download Mood Tracker (PDF 5.2mb)
How do I use the mood tracker?
This is entirely down to you, you can write one word, two a description or even a symbol to summarise how you are/or have felt that day. It may be worth noting what other factors could have contributed to this for example, change of routine out of synch or lack of sleep.
We encourage you to be consistent with it so you have a wide view of how you are feeling and can see what the dominating feelings moods are, which are repeatedly occurring. At the end of the month, you can keep this, throw it away or start another month if you would like to track further how you are feeling.
If you notice your mood has worsened, progressed, or persistently feels low, over a calendar month, and would like to talk to someone about this, you can contact PANDAS Foundation.
If you feel that you need medical support going forwards, use this tracker to easily articulate, evidence and illustrate the pattern of your mental health and how this has escalated.
PANDAS has a GP toolkit which can be used at the same time for any health appointments:
Toolkit for Seeing Your GP – PANDAS Foundation UK
What should I try and notice? How do I summarise my most dominant feeling or mood
for that day?
It may be that you go through a wide verity of emotions that day. When you have a moment to focus and sit still, try and reflect on what key emotion stands out to you, and name it, noting it down. This may be a physical feeling like ‘exhaustion’ it may be a feeling related to your mental health like ‘anxiety.’
If it has been a complex day of emotions, perhaps write up to 5 feelings that you can name
to summarise.
When should I be worried about my mood using the tracker?
If you are using this mood tracker just after having a baby, we would encourage you to note the time frames. Particularly from day 1 through to, day 14. This term is often labelled as the ‘Baby Blues’ and can be mild in its presentation due to hormonal feelings.
If, your feelings that you are experiencing are unwanted from day 12 and onwards, and do not go away reach out to PANDAS for support.
If you are pregnant or a parent and notice a repeat pattern of unwanted feelings at the end of the month, you can ask for help as you can easily identify these feelings that are affecting your mood.
I am currently being supported for my poor mental health, mental illness or perinatal mental illness, how can the Mood Tracker be of use to me?
This is a wonderful opportunity for you to use the mood tracker to highlight what is going well. What glimmers did you notice that day that felt particularly strong? Through the support you are receiving for your mental health, note how your mood might improve over time throughout the month and celebrate being able to experience joy.
It is unlikely that everyone will feel ‘better’ or happily stable in their mood every day, so please be kind to yourself within your recovery. Asking for support is the first step to being able to experience joy.
Examples of mental health related difficult feelings, named
Anxious, Stressed, Worried, panicky, Sad, tearful, Isolated, lonely, isolated, scary thoughts, bored, Helpless, scared, hopeless, worthless, invalidated, left out, insignificant, embarrassed, depressed, obsessive thoughts, triggered, exhausted, weak, failure, dread, frightened, regretful, on edge, darkness, angry, resentful, envious, in superior, alone, lack of identity, lost, low self esteem.
Examples of positive mental health related feelings, named
Hopefully, happy, peaceful, content, rested, joy, excitement, anticipation, future planning, loved, bonded, successful, validated, supported, fun, creative, reflective, balanced, cared for, high self-worth, high sense of self-esteem, successful, proud, grateful, friendships, safe, sense of who I am, strength, powerful, determined, resilient, nesting, comforted, secure, ‘doing my best’, coping, optimistic.
For Safeguarding purposes
It is critical that at any point, that if your mood feels experiences of suicidal thoughts, or wanting to cause harm to yourself or another person because of your mood you should urgently seek help via 111, Mental Health option, or 999 in emergency.
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