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Self-Monitoring Monitoring your moods can help identify which treatments, and which lifestyle choices, work best. As you probably gathered from the section on Understanding Mood, it is the pattern of mood swings over time that determines your diagnosis. For example, there are specific ways to address moods that cycle with the seasons or, for women, with your menstrual cycle. Monitoring can also help identify which symptoms are early warning signs of a serious mood swing. Knowing these signs, and calling your doctor when they occur, can help in preventing major episodes. Below is a list of symptoms that people often report during the two main phases of mood (depressed or elevated mood). A good way to track your mood is through monthly mood charting. Below are some templates for mood charts: mood chart.org (an internet-based, electronic verion) iPhone App (in your iPhone,
search for the free app “MyMoods”) MedHelp
(click on “Track you health” for free internet-based
program) mood chart (MS-Word or PDF file of Dr. Aiken’s version) mood chart (same as above, but allows room for daily notes) www.psychiatry24x7.com (click “Tools & Tests”, then “Mood Diary”) www.manicdepressive.org/tools_all.html www.zyprexa.com/pdf/MoodDiary.pdf anger chart (if the main symptom is anger/aggression) Signs of Mood Swings |
A
mood chart shows a pictorial map of your symptoms. It can predict which
treatments are right for you even more accurately than modern-day brain
imaging. Each day, elevated moods are
marked above the line, and depressed moods below the line. Overtime this creates a pattern like the
one above. |
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Elevated Mood (hypomanic or manic) I need less sleep I feel more energetic and more active I am more self-confident I enjoy my work more I am more sociable (make more phone calls,
go out more) I want to travel and/or do travel more I tend to drive faster or take more risks
when driving I spend more money/too much money I take more risks in my daily life (in my
work and/or other activities) I am physically more active (sports, etc.) I plan more activities or projects I have more ideas, I am more creative I am less shy or inhibited I wear more colorful and more extravagant I want to meet or actually do meet more
people I am more interested in sex, and/or have
increased sexual desire I am more flirtatious or am more sexually
active I talk more I think faster I make more jokes or puns when I am talking I am more easily distracted I engage in lots of new things My thoughts jump from topic to topic I do things more quickly or more easily I am more impatient or get irritable more
easily I can be exhausting or irritating to others I get into more quarrels My mood is higher, more optimistic I drink more coffee I smoke more cigarettes I drink more alcohol I use more drugs |
Depressed Mood I feel sad, down, depressed The future seems hopeless I feel like a failure I don’t enjoy much in life I have little motivation I am more self-critical Life doesn’t seem worth living or I have
thoughts of suicide. I don’t do very much I feel anxious or inhibited I cry a lot I feel slowed down I feel tired or have little energy I’m withdrawn from other people I have trouble making decisions I can’t concentrate well I have trouble falling asleep and need more
sleep than I’m getting I wake up earlier than expected I sleep too much My sex drive is low I eat more than usual I eat less than usual I crave sweets or carbohydrates I feel worthless I tend to worry and ruminate I feel easily hurt or rejected My muscles feel agitated or tense My muscles feel slow and weak My limbs feel heavy, like lead I feel angry, irritable Nothing interests me much It’s hard to start things I feel empty or have no feelings |
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Mixed States When symptoms
from a high and low mood overlap significantly, it is called a mixed state. In mixed states people
often feel depressed, irritable, anxious “on-edge”, and “tired and wired.” They may feel
hyperactive, driven to do things, but confused about what to do. —Updated 8/5/11 by Chris Aiken, MD |
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