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Step 1
Pick a book. It is important to understand how you wish to chart moods before beginning. If you plan to describe in detail your energy levels and mood status daily, a diary or journal would be best. If you only want to write a sentence or two each day to chart moods, use a daily calendar.
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Step 2
Write in your journal every day to record your stress levels, mood levels, any feelings of depression, and medications.
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Step 3
Judge your sleep. Note your hours of sleep per night and any feelings of fatigue or crankiness. This will help you to determine if your lack of sleep, or sleepless nights are a trigger in your emotional health.
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Step 4
Plot monthly numbers. At the end of each month mark your overall moods for the month. Document your weight, too. Note any extreme fluctuations.
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Step 5
Review your progress. Chart moods so you can know when your sleep deprivation, abuse of alcohol or other substances and daily stress might trigger your depressive moods. This is the best way to detect mood swings early and will give you a tool to use with your doctor to combat bipolar disorder.
