Mind Over Mood Worksheets

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Mind Over Mood is a well-documented cognitive therapy that was presented by two clinicians in a best-selling self-help book. The goal for the therapy was to help treat people with mood disorders that may have suffered from anger, anxiety, depression, and other emotional challenges that they may have felt they were losing control of on a regular basis. The book cited several different techniques that could be used be people to form a more balanced view of themselves and help them break a cycle of bad habits. These techniques have helped millions of people progress and maintain a higher level of happiness. These worksheets were designed to help students chart and explore several common practices that attributed to these therapies.

Mind Over Mood Worksheets To Print:

Mood, Thought, or Situation? - Write whether each item in the left-hand column is a mood, a thought, or a situation.

Understanding the Problem - The first step to understanding your problems is to observe how events and situations are connected to how you think, how you feel, and how you behave, as well as recognizing that each of these things - thoughts, feelings, and behaviors - are distinct.

All Angles - There are five aspects to any problem: the environment or situation, thoughts, feelings, physical reactions, and behavior.

Think It Through - For each set of lines below, think of a few situations you were in recently which did not turn out well, and which you wish that you could do over again.

Automatic Thoughts - Describe an environment or situation in which you were recently upset.

Challenging Thoughts - A workflow to make a long term correction of how you view things.

Analyzing - Use the prompts to help you better understand your automatic thoughts.

Setting Goals - Identify the pros and cons of realizing and not realizing each change.

Mood Log - Over the course of the week, keep track of how you are feeling.

Thought Record - Breakdown some thoughts that you are having a struggle with.

Daily Tracker - A handy way to see where you are metally throughout the day.

Core Balance - A great way identify and approach tough tasks through your day.

Intensity - Rate the level at which something triggers you.

Strong Feelings - Identify things that are getting you off balance.

Thought Log - A simple way to approach this technique and improve your level of happiness.

Tips For Improving Your Mood Regularly

Do you find yourself feeling the blues often? You're not alone. While we all pay extra attention to our physical well-being, we forget to manage our mental health. Stores sell vitamins to boost your energy, and pharmacies provide medicine to help you heal. But nobody tells you how to improve your mood to feel good emotionally.


This blog reveals five tips to improve your mood regularly to feel and perform better in daily life. Remember, happy individuals benefit not only themselves but also everyone around them.

 


De-stress

The biggest factor that contributes to mood irregularities is stress. When your professional or personal life becomes stressful, take a step back. Your body and mind need time to recuperate to take on whatever the next day has in store. If you’ve neglected taking a break (as simple as a weekend away from work), make it a priority.

 

Exercise

Working out helps you look and feel better, a win-win situation. Exercising regulates blood flow and helps regulate hormones like adrenaline, serotonin, etc. This helps elevate your mood, leaving you feeling accomplished. Plus, there are plenty long-term benefits of regular exercise to make it a part of your routine.

 

Watch Your Diet

The type of food you consume has a massive impact on your mood and energy. Eating healthy makes you feel good about yourself because practicing self-restraint improves self-confidence. When you feel moody, you can call it a cheat day and have as many snacks as you want. You won't even feel bad about it.

 

Here Are A Few Foods That Will Improve Your Mood:

 

- Salmon contains omega 3 fatty acids that boost your mood


- Mushrooms provide you with vitamin D, which has anti-depressant qualities


- Dark chocolate eases emotional stress


- Foods with probiotics, e.g., yogurt, have a calming effect on the body


- Foods with a low glycemic index absorb sugar slowly, retaining energy


- B6 vitamins in green, leafy vegetables that boost serotonin

 

What You Should Avoid:

- Caffeine leads to anxiety


- Smoking can increase palpitations


- Alcohol diminishes your energy

 

Pick a Passion

Life is fast-paced; it's easy to lose sight of our interests. If you're working too hard and not taking time out to give time to your interests, you will begin to feel drained.


It's essential to have a satisfying lifestyle that is productive and fun outside of your work commitments. Going out for the night might get you a break in the short run. But it would help if you had an interest to fall back on when you feel depleted, like painting or playing basketball. Pick anything you enjoyed doing back in the day and re-incorporate it into your lifestyle to feel fresher.

 

Prioritize Your Happiness

You can try everything to improve your mood, but it won't work until you focus on finding happiness. It is essential to lighten your load. Take time out to do anything that makes you happy, even if it's something as simple as sleeping the day off. You have a shot at achieving happiness once you decide that you deserve to feel better.


Prioritize yourself, de-stress, exercise, eat well and practice your passion for feeling better. By following these five tips, you will uplift your mood instantly. If you experience mood swings often or still struggle with improving your mood, it might be a good decision to seek professional help.