The SHELY Mood Journal Method

A systematic journaling practice combining mood ratings, emotion identification, trigger mapping and self‑care planning.

Designed for daily use, with weekly and monthly reflections to guide insights and goal‑setting.

Integrates seamlessly with the SHELY app or a paper journal, and can be shared with your support network.

• • Daily Mood Rating: Rate your overall mood (1–10) each morning and evening.
• • Emotion Identification: Use the emotion wheel to name primary and secondary feelings.
• • Trigger Mapping: Note situational, relational or physical events linked to mood shifts.
• • Thought Logging: Jot down automatic thoughts or beliefs tied to strong emotions.
• • Self‑Care Actions: Plan one specific activity to nurture yourself based on journal insights.

Begin each entry with date, time, and mood rating.

Circle emotions on the emotion wheel graphic, then write triggers and thoughts.

End with a self‑care action—e.g., a 5‑minute breathing break or a short walk.

Refer to the wheel to expand your emotional vocabulary beyond ‘sad’ or ‘angry.’

Identify nuanced emotions (e.g., ‘disappointed,’ ‘frustrated,’ ‘hopeful’) to clarify triggers and needs.

Circle multiple emotions if needed and rank them in order of intensity.

• • Log what preceded mood changes—conversations, meals, exercise, sleep quality.
• • Use the trigger mapping graphic to group similar events over days or weeks.
• • Spot correlations (e.g., ‘low sleep → irritability’ or ‘social outings → energy boost’).

Plot daily mood ratings on the progress tracker to visualize trends and fluctuations.

Review charts weekly to see improvements or recurring dips.

Celebrate small wins—sustained positive moods or successful self‑care actions.

Use prompt cards to reflect on the past week’s highlights, challenges, and lessons learned.

Set one SMART goal for the coming week (Specific, Measurable, Achievable, Relevant, Time‑bound).

Refer to the goal‑setting graphic to frame objectives around mood management.

• • Choose from calming (breathing, meditation), energizing (stretch, dance), or grounding (nature, journaling) activities.
• • Match prompts to identified emotions—e.g., journaling for rumination, a walk for irritability.
• • Refer to the self‑care prompt graphic for quick ideas you can do anywhere.

Select entries or weekly summaries to share with a trusted friend, partner, CHW, or counselor.

Use the peer‑sharing graphic to guide safe, open conversations about your moods and needs.

Leverage feedback and accountability to stay motivated and connected.

Input daily entries into the SHELY app for automated trend analytics and reminders.

Review app dashboards to see correlations between sleep, cycle phase, and mood.

Customize alerts and weekly summary emails to keep journaling consistent.

• • Journal at consistent times—first thing in the morning and before bed.
• • Keep your journal accessible—a bedside notebook or app widget.
• • Be honest and non‑judgmental in your entries; this is for your insight, not perfection.

The SHELY Mood Journal Method transforms abstract feelings into actionable insights. By consistently logging your moods, identifying triggers, reflecting on patterns, and taking targeted self‑care steps, you cultivate emotional resilience and a deeper understanding of your well‑being.

• • Download the SHELY app or prepare your journal for entries tomorrow morning.
• • Print or screenshot key graphics (template, emotion wheel) and keep them nearby.
• • Share this guide with a friend or partner to embark on the journaling journey together.