My Mood MAPS

Presenting a tool you may find useful in your journey with behavioral health issues. My Mood MAPS helps you to monitor four aspects of daily living:

My Maps Goal


Contemplating your current mood is a fundamental aspect of self-awareness, and My Mood MAPS provides you with a tool to explore and document these emotional nuances. Whether you find yourself feeling a bit down, stressed, or anxious, this platform empowers you to record your overall mood systematically, enabling a comprehensive tracking of your emotional well-being.

The tool acknowledges the fluid nature of moods by encouraging users to assess and document their emotional states not just once a day but at different times throughout the day. This dynamic approach recognizes that moods can fluctuate based on various factors, including external circumstances, interactions, and internal reflections. By capturing these fluctuations, My Mood MAPS facilitates a detailed understanding of your emotional landscape.

The emphasis on recording your mood provides a tangible outlet for expressing and acknowledging your feelings. It serves as a form of self-reflection, allowing you to recognize patterns and triggers that might influence your mood positively or negatively. Whether you’re experiencing joy, contentment, or facing challenges, the tool encourages an honest and regular appraisal of your emotional state.

Furthermore, the ability to track your mood over time establishes a valuable timeline of your emotional journey. By observing patterns and trends, you gain insights into the factors that consistently impact your mood. This information can be instrumental in making informed decisions about lifestyle adjustments, coping strategies, and overall well-being.

In essence, My Mood MAPS transforms the abstract concept of mood into a tangible, measurable entity. It empowers you to take an active role in managing your emotional health by fostering self-awareness, providing a tool for expression, and enabling a comprehensive analysis of your mood patterns. Through this process, you gain valuable insights into the intricate interplay between your emotions and the various facets of your life.

Activity Levels

Encouraging a holistic perspective on well-being, the inquiry about recent walks, runs, or completing household chores is designed to celebrate the diversity of individual abilities. It’s not a one-size-fits-all approach; rather, it recognizes the unique capabilities each person possesses. By focusing on your personal experiences, this tool aims to create a tailored understanding of your activity level.

The mention of taking a walk or run highlights the importance of incorporating physical activity into your routine, acknowledging that exercise can manifest in various forms. Whether it’s a leisurely stroll, a brisk walk, or a high-intensity run, the goal is to engage in activities that align with your preferences and abilities. Similarly, accomplishing simple household chores is a testament to the fact that daily tasks contribute to your overall activity level.

This tool goes beyond generic benchmarks and fitness standards. It understands that everyone’s starting point is different, and your activity level is measured in relation to your individual capacity. It’s about setting realistic goals based on your own abilities and gradually building upon them. This approach fosters a positive and empowering mindset, encouraging you to appreciate your achievements, no matter how small, and recognize progress in alignment with your unique journey.

The acknowledgment of diverse abilities becomes particularly evident when considering individuals using wheelchairs or facing mobility challenges. By understanding that different limitations exist, the tool embraces inclusivity. It recognizes that what may be a physically demanding task for one person could be a significant accomplishment for another. This inclusivity extends beyond physical activities, taking into account a wide range of capabilities and experiences.

In essence, this tool promotes a mindset shift from comparison to self-awareness. It invites you to embrace your unique strengths and challenges, fostering a sense of accomplishment based on your personal journey. By doing so, it paves the way for a more inclusive and supportive approach to well-being, where individual progress is celebrated, and each person’s activity level is appreciated within the context of their own capabilities.

Physical Well-Being

Assessing your physical well-being is a crucial aspect of understanding your overall health. The question “How are you feeling physically today?” prompts you to reflect on various dimensions of your body’s condition. It goes beyond merely acknowledging whether you feel a bit rough or full of vim and vigor; it encourages a deeper exploration of how your body responds to daily activities.

Consider your normal level of activity as a baseline. If you’re accustomed to an active lifestyle, feeling full of vim and vigor might indicate that your body is functioning optimally. On the other hand, if you’re experiencing a rough day physically, it prompts you to delve into the factors contributing to this sensation. Is it fatigue from a challenging workout, lack of adequate sleep, or perhaps an indicator of an underlying health concern?

This question encourages you to be attuned to the signals your body sends. It invites you to consider the interconnectedness of physical well-being with other aspects of your life, such as mood and activity levels. For instance, a day of vigorous exercise might positively influence both your physical well-being and overall mood.

Moreover, this reflective approach empowers you to set realistic expectations for yourself. Recognizing that everyone’s normal level of activity differs, the question is tailored to your unique circumstances. It acknowledges that what constitutes a physically demanding day varies from person to person, taking into account factors like physical fitness, health conditions, and individual preferences.

In essence, this inquiry serves as a compass for your physical self-awareness. It prompts you to listen to your body, make informed decisions about your activities, and understand the dynamic relationship between your physical well-being and the choices you make in your daily life. By fostering this awareness, you gain valuable insights into maintaining a balanced and health-conscious lifestyle.

Stressors – External

The prompt to identify external stressors and assess their impact in the moment serves as a powerful tool for developing emotional intelligence and proactive stress management. It encourages a thoughtful examination of the factors influencing your mental well-being, fostering a deeper understanding of the dynamics between external events and your emotional responses.

Firstly, the invitation to identify external stressors prompts you to take a step back and analyze the various elements in your surroundings that might contribute to stress, anxiety, or concern. These stressors could range from work-related challenges and interpersonal conflicts to unexpected life events. By pinpointing these factors, you gain clarity on the sources of your stress, enabling you to address them more effectively.

The subsequent step involves assessing the immediate impact of these stressors. This self-reflection allows you to gauge not only the intensity of your emotional reactions but also their duration and potential ripple effects. Understanding how much a particular stressor affected you in the moment provides valuable insights into your emotional resilience and coping mechanisms.

Moreover, this process encourages mindfulness – being present and fully aware of your emotional responses. By examining the real-time impact of external stressors, you develop a heightened awareness of your emotional state. This awareness is a crucial foundation for implementing strategies to manage stress and anxiety constructively.

The tool acknowledges that external stressors can vary in their significance from person to person. What may be a minor concern for one individual could be a major stressor for another. By recognizing and respecting these individual differences, the tool promotes a personalized approach to stress management. It encourages you to tailor your coping strategies based on the specific challenges you face, fostering a sense of agency in navigating difficult situations.

In essence, the process of identifying external stressors and assessing their immediate impact is a proactive step toward emotional well-being. It empowers you to understand the intricacies of your emotional responses, equipping you with the knowledge needed to make informed decisions on how to effectively manage and mitigate stressors in your daily life.

My Mood MAPS Goal

The My Mood MAPS journal provides flexibility, enabling you to make entries at your convenience, whether it’s once a day or multiple times throughout the day. With the capability to journal on your smartphone, you have the freedom to record entries anywhere and at any time, ensuring that you can easily document your thoughts and emotions whenever inspiration strikes.

Over time, the tool generates a chart that highlights trends, providing insights into the interplay between different aspects of your life. You also have the option to add short notes to each entry.

The primary objective is to simplify the journaling process, ensuring it is quick and effortless. Recognizing that many individuals struggle to maintain a journaling habit due to time constraints, My Mood MAPS is designed to overcome these challenges. It aims to encourage regular entries by providing a user-friendly interface that facilitates easy review of trends and patterns in your well-being.

Opting to share your journal with your counselor provides an avenue for enhanced collaboration and support. The flexibility to grant or revoke access at any time empowers you with control over the sharing process. By choosing to share, your therapist gains valuable insights into potential triggers, patterns, and the dynamics of cause and effect within your experiences. This collaborative approach fosters a more informed and personalized therapeutic journey, enabling your counselor to provide targeted guidance and support based on a comprehensive understanding of your journal entries.