7 Ways To Manage Your Emotions And Improve Your Mood

Grab your favorite creative writing tool and write every word that comes to your mind, whether they form full sentences or not. Set a timer and let your stream of consciousness trickle out onto the paper. Even though it’s not picture-perfect, I still cherish my personal writing because it offers me a place to be fully myself, without interruption. There are no counterarguments or invalidations in my notebook—just the raw version of who I am, the good and the bad.

  • When the question concerns our emotions that we process on a subconscious level, it can be hard to first identify and verbalize our needs.
  • And if you have a big test coming up, you might want to give it a try and see if the process improves your working memory.
  • And if you’re reeling from this feeling, you are not alone.
  • Write about why your mental, physical, emotional, spiritual, and economic health are important and necessary to you and to your community.

And if you have a big test coming up, you might want to give it a try and see if the process improves your working memory. If you’re feeling stuck or stagnant, you might try writing about hardships, failures, or challenges. This practice is called Expressive Writing and it has been the subject of many studies over the past three decades. Yes, you can change the date and time of recording when creating or editing a record.

How To Control Your Emotions Through Cognitive Journaling

It’s about monitoring the internal universe and recognizing what is being experienced at that time. Above is a table from the International Handbook of Emotions in Education. It shows the relationship between these various factors and sub-systems, as well as their presumed functions (Pekrun & Linnenbrink-Garica, 2014).

Still, deep breathing exercises can help you ground yourself and take a step back from the first intense flash of emotion and any extreme reaction you want to avoid. Sometimes, it’s enough to mentally trace emotions back through your thoughts. Putting feelings onto paper can allow you to reflect on them more deeply. Writing down your feelings and the responses they trigger can help you uncover any disruptive patterns. The ability to experience and express emotions is more important than you might realize.

This app is designed for users to be able to keep track of their moods. It is intended to help people feel empowered with the ability to manage their moods by making better decisions that may impact how they are feeling. But let’s admit it—not everyone has the free time to actually write in a daily journal . Hence, you need an alternative—you need a mood tracker app. Mood tracking is a technique in positive psychology that includes the tracking, recording, and analysis of a person’s mood. Doctors usually recommend it to patients who want to improve their mental health.


The software helps you get an honest look at how your team members feel about your leadership, and surface pain points so you can take action where they really need it. Peer-to-peer feedback, or 360 degree feedback, helps your team members understand what their colleagues appreciate most about their work. It also highlights areas where their peers see opportunities for them to grow. This alleviates people’s assumptions about how they’re perceived and empowers them to leverage their strengths and challenge themselves.

Though vegetables are incredibly healthy, many people don’t get enough servings each day. Here are 17 creative ways to add more veggies to your diet. Mindfulness practices like meditation can help with stress, too. They won’t get rid of it, but they can make it easier to live with.

how to use a mood journal to manage your emotions

Bring your iMoodJournal to your therapist to maximize its positive impact on your life. Every manager faces difficult situations with employees, like addressing disruptive employee behavior or even letting someone go. It’s natural for you and your team member to have an emotional reaction when that happens, but it’ll be easier to handle a difficult conversation with tools for emotional regulation. In the heat of the moment we say something to a person we love without stopping to consider the shockwaves. Or we blast off an email and wonder why we didn’t sleep on it before pressing Send. Our emotions spill over and, by the time they recede, the damage is done.

You can see your moods and some of their stats data on the colorful map if geolocation is enabled. Establish associations between moods and experience by adding #hashtags to records. 5 of the most emotion-triggering workplace situations for managers with get expert tips to manage them like a pro.