FREE: Managing Moods - Conducting a Mood Check In

Introduction: Everyone has ups and downs. It’s normal for your mood to change throughout the day or week. But when those moods get in the way of how you want to live your life, it helps to know what’s going on — and what to do about it.

This worksheet is a simple 4-point way to check in with your mood, notice what affects it, and find better ways to deal with it.

1 - Basic Mood Check-In

How are you feeling today?(Check all that apply or add your own)

☐ Calm

☐ Stressed

☐ Sad

☐ Angry

☐ Anxious

☐ Tired

☐ Restless

☐ Hopeful

☐ Happy

☐ Other:

2- What Affects Your Mood?

Think about today or this week. What’s been making your mood better or worse?

Things that helped my mood:

Things that made my mood worse:

3 - What I Usually Do (And What I Could Try Instead)

When my mood is bad, I usually:

☐ Get quiet or shut down

☐ Get angry or snap at others

☐ Use substances

☐ Sleep too much

☐ Overeat or don’t eat

☐ Other:

Something I could try instead to feel better:

☐ Go for a short walk

☐ Talk to someone I trust

☐ Write down what I’m feeling

☐ Listen to music

☐ Take a break or deep breath

☐ Do something creative or distracting

☐ Other:

4 - Make a Simple Mood Plan

When my mood starts getting bad, I want to:(Choose 1 or 2 things you’ll try next time)

☐ Pause and check in with myself

☐ Use a healthy coping skill (like the list above)

☐ Remind myself that moods pass

☐ Reach out to someone for support

☐ Other:

Final Thought:

Moods come and go — but how we respond makes a difference. With practice, you can build habits that help you feel more in control, even when emotions are strong.

Quote to Remember:

“Your mood doesn’t get to run the show — you do.”

What is one takeaway that you will focus on in the coming weeks to manage your moods effectively?

Free Printable Worksheet:

Managing Moods – Conducting a Mood Check In.pdf

Download PDF • 182KB