Mood Logs & Why They Work

The brain is a powerful thing.

 What we think becomes our reality. 

Every thought we have, regardless of whether it is actually true, is absolutely real and factual to our brains. In other words, if you think it, then you believe it.

A second factor involved is that our brains are wired to have negativity bias. The reason this occurs is because our brain wants to keep us safe.

In summary:

1)    The brain believes that thoughts are true

2)    The brain has negativity bias 

What is the risk here?

The problem is that we often believe things that are both negative and untrue.

The good news is that we can choose our thoughts. We can turn our negative thoughts into positive thoughts. 

Let me show you how it works. It can be as simple as these three steps:

Step 1: Identify your emotions. 

First, take a deep breath. Notice how your mind and body feel. Identify what emotions you are feeling. You can write down, verbalize, or simply think, “I feel ___. That’s interesting.” You are not trying to change the feeling. You are simply noticing and identifying. Come from a place of curiosity. Emotions are sensations. They need space to be, and then to pass. This simple action of identifying and naming your emotions sends the information to the front of your brain (your prefrontal cortex). This part of the brain is the area where complex thinking and problem solving occurs. By identifying how you feel, it will be easier to self-regulate and manage your emotions without letting them manage you. 

Here are some examples of emotions to help you in the identifying process:

• Sad: blue, depressed, down, unhappy, dissatisfied

• Anxious: nervous, worried, frightened, panicky

• Guilty: remorseful, bad, ashamed

• Lonely: unloved, unwanted, rejected, alone, abandoned

• Embarrassed: foolish, humiliated, self-conscious 

• Calm: peaceful, serene, relaxed, open-hearted

• Happy: content, excited, appreciative, relieved, hopeful

Step 2: Identify your thoughts.

Now, record your thoughts. Notice what you are thinking. What words have you been telling yourself? Because our brains are wired to have negativity bias, what often results is what is called cognitive distortions. These are fallacies in our thinking patterns, and they can be extremely powerful and harmful. By identifying distortions, we can more easily see the falsehood in our line of thinking, and it will be easier to choose more accurate, positive thoughts. 

Here are ten types of cognitive distortions:

1) All-or-nothing thinking

This kind of thinking is very black and white with no room for any gray area. It only looks at things in absolutes. It is only one way or another.

2) Overgeneralization

This is when we mistake a single negative event with being a never-ending cycle of defeat.

3) Mental filter

This filters out positive thoughts and only allows for the negative to come in. 

4) Discounting positives 

This is when you insist that your positive qualities don't count. 

5) Jumping to conclusions

This is when you create conclusions that are not backed up by truth. This includes trying to read other people's minds about you or assuming you know things without maybe knowing the whole truth. 

6) Magnification or minimization

This is when things are blown out of proportion either too big or too small. 

7) Emotional reasoning 

This is when you reason from your feelings. For example, "I feel like a bad person, so I must be one."

8) Should statements

This can lead us to believe we aren't living up to a certain standard and that we are failing by not being or doing something.

9) Labeling

This is calling someone a name and giving them a certain label (for example, jerk, idiot, etc.).

10) Self-blame and other-blame

This is either blaming yourself for something you weren't entirely responsible for OR blaming others and not taking responsibility for how you may have contributed.

Step 3: Choose your thoughts. 

Now that you have identified your emotions and thoughts in your current state, you can now choose. Will you let your emotions manage you? Or will you manage them? Will you keep listening to your own lies? Or will you choose the truth? In this last step, the goal is to remove the distortion and come up with a new thought that is true. It should be more accurate and positive. It sounds simple, but it is often the hardest step. 

The good news is, by making these three steps a daily practice, you can have greater clarity and positivity in your life. You can find greater peace within yourself and with your struggles. You can manage your emotions and choose your thoughts!

Note: This process is adapted from the Mood Logs provided from Burns, D. D. (2006) from his book, “When Panic Attacks.” Check it out!