WHY My Mood-Study Chart?
I searched far and wide for a mood chart to fit me. None could be found that seemed adequate in the least! There were those that I could have purchased in order to see & evaluate. But I am much too stubborn to pay to view something. So I set out to create my own. My Mood-Study Chart is the end result of more than 2 years of careful self-analyzing, and making at least a hundred modifications and adjustments over time…as I learned, studied, and experimented.
I believe Bi-Polar Disorder is a real (organic) disorder, caused by varying factors including genetics, pattern of brain development, and environment. Therefore, it makes me angry when anyone refers to it as though it is something that people who suffer from it have chosen. It is REAL…and has a deep, unmistakably devastating impact on not only the patient…but also everyone who loves them.
Scientists are continually studying the first two factors: Genetics, & patterns of brain development. But I soon realized that the one aspect they don’t actually have the ability to study extensively…is the environmental/circumstantial factor. I have come to believe this 3rd factor is of EXTREME import…and is one only we, who have the disorder, can study.
Although bipolar disorder is an organic disorder…and is certainly not created by circumstances alone…I quickly noticed that my own thought processes, relationship harmony and stress levels, all have the ability to exaggerate, or intensify my symptoms. Being in a moderately abnormal state because of my bi-polar disorder, it is possible for certain aspects in life, such as negative treatment from my husband, to either “shoot” me into full-blown mania, or “slam” me into deep depression.
Think of it as being on a roller-coaster, named “The Bipolar Blaster” that was developed & built by Gene’s & Brain Contractors. The rises & falls are inevitable, as they are built into the track itself. However, there are aggravating creatures posted along the way…some at the top and some posted in the valleys. Let’s call these guys Enviro-Eddie’s and Circum-Stans. J If one of them gets the impulse to reach out and give you a little push…your ride will inevitably be intensified, as the extra momentum easily accelerates the speed, making both the tips and the pits of the coaster be felt more dramatically.
Thus, I soon determined it beneficial to document MANY environmental, physical & spiritual elements, along with my mood on my daily chart…to allow me to see where my mood liabilities are entirely disorder related, and where they are intensified, or altered in course by outside influences. I also created a space on which I can jot down a few events of the day…to help me more easily recall circumstances during self-study & future evaluation.
My whole goal is to learn how, and why my moods change as they do. No one patient is exactly like another…therefore, no study of any amount of patients could help me to understand myself, as much as a life-long study of myself can.. Why would I WANT to understand how my environment & daily goings-on effect my disorder? Because…KNOWLEDGE…is POWER. Once you are able to identify that a certain situation or circumstance has intensifying effects on your mood…you can take some control by avoiding that situation in the future. In some instances, your study may help you and your loved one/s to come up with a game plan to handle circumstances, or change the way you communicate through them…changing the end result by increasing support. All made possible because you have a charted history of yourself to study and learn from.
Learn what, you may ask. Well, to learn of the things that have an impact on my bipolar disorder. Things that I DO have control over...and CAN do something about!
KNOWLEDGE…is POWER!
I have already reaped many benefits from my self-study. I am able to recognize things which are likely to affect me, and then use my knowledge of past experiences to talk my mind into viewing the circumstances logically…which helps greatly in muting the effects that the same circumstances previously caused in me.
For instance, “Now self, you know that at a different time, under different circumstances, these exact same things would not feel quite so devastating or important...so, remember that your mind may be perceiving things in an altered manner right now. Therefore, be logical, and don’t react based on your feelings right this minute. Try to relax…it won’t hurt anything for you to sit on this for a bit. Wait a few days, and if everything still seems this important…then you can react, fully confident that you are being level-headed.”
Your record can turn you into your own best counselor. J
HOW TO USE THE MOOD-STUDY CHART
I would never recommend you use anyone else’s chart, unaltered, for your own. You have your own symptoms, your own course, and your own descriptions for each stage of mood. For this reason, I post my chart only for reference…and suggest you use the blank one, so you can personalize it yourself.
Write your own descriptions for each level of mood. You will notice on mine, that I wrote what I am feeling when I am in that level. Instead of saying, “Everything will feel negative,” I wrote, “Everything is negative.” I did this so that while I am in that mood, and filling out my chart in the evening, I can easily choose by looking for how I feel right now…in the present tense. You may want to do that differently. But no matter how you do it, try to look over your written description the next time you are in the midst of that level…and make adjustments according to how you are feeling while currently there.
Put a dot on the graph, above the corresponding date on the yellow row.
On the purple row (just below the yellow date row), record how many hours you slept the previous night. Sleep, as you know, can greatly affect the intensity of your mood!
On the light green row just below that, draw a small solid heart if you had intercourse with your spouse the previous night. I find that to be an adequate indication of marital harmony…which also plays a large role in mood. (Because physical exertion can be an aspect, I suggest drawing the outline of a heart if you put forth sexual exertion, without intercourse or intimacy.)
Draw a symbol to indicate the weather for that day. A sun for sunny, a cloud with drops for rain, etc. The exposure to natural sunlight plays a role in mood as well.
On the empty row…record something that is you-specific. For example, I record my mental clarity on this row…because I struggle with my memory & focus, as the result of other physical disorders, and I believe the way my brain is functioning can be very frustrating, adding stress…which affects my mood. You may have other issues you want to record, in effort to study whether they effect your mood, or not. If not, leave this row blank…or delete it entirely. This is YOUR chart.
In the row marked “other,” I have placed symbols I can easily draw, standing for church attendance, reading, computer time, alcoholic beverages, exercise, and writing…because those are some things I may do. I want to see if they have any affect.
Everything else is really pretty self-explanatory.
On the blue rows, indicating “Negative Factors,” rate each item on a scale of 0-4, with 0 being normal (or zero, if that better fits)…and 4 being the worst, or most. Remember, these are negative factors…so score your self accordingly. Then, add the numbers in the blue column together and write the total on the dark blue row. This will help you to later evaluate which things you need to work on, according to whether they seem to play a role in intensifying your mental state.
On the row in which the columns are long…turn the chart sideways and use small print to write in some key events of your day. I made myself some abbreviations for my note space, to help me fit more information in the space given. You may want to consider coming up with some to stand for common events.
Lastly, use your chart DAILY! Once you get used to it, it will take no more than 2 minutes per night…and it will be worth it. I promise!!! (Tip: In order to remember, I keep mine on the back of my toilet…a place I always visit just before bed…and can use that time to double-task.)
At the end of each month, grab a ruler to draw straight lines to connect each day with the next…making it easy to see your personal roller-coaster ata glance.
Good luck! Happy Studies!
(See "Older Posts" for Mood Study Chart Example)
I have been unable to get my chart, created in Microsoft Word, to copy, insert, or link to this blog so that you can open it in Word to edit and personalize for yourself. I am working on the issue! In the meantime, if you would like me to send it as an attachment that will work that way, I will be more than happy to do so. I promise I have NO interest in publishing, selling, or using your email!
Just email me at:
kidskwotes@gmail.com
