Whether you are struggling or not, it can be hard to keep up with how things in life are going for you. Some days are fine and others seem like the worst day ever. Have you ever had someone ask you how your day or your week is going and you actually have to stop and think about it before answering? You might initially respond “Oh, not too bad!” and then pause, and realize actually some of the days, or even just one day, was a bad day. Maybe you’ve gone to the doctor and they ask how you’ve been doing and you initially answer “fine” and later remember you forgot to tell them about that thing that’s really been bothering you. Maybe the thing that has been really bugging you was the whole reason you went to the doctor’s appointment in the first place.

Our brains have a way of protecting us from things that feel unfamiliar or uncomfortable.

Maybe it feels uncomfortable to bring up that symptom to your doctor so your brain jumps in to protect you by creating the space for you to forget to mention it. So, when you’re in therapy, it’s really common for teens, or parents, to wonder if things are getting better while in the thick of it. One helpful tool, whether in therapy or not, is a mood tracker. A really common mood and behavior symptom tracker used in Dialectical Behavior Therapy (DBT) is a Diary Card. While diaries are commonly viewed as holding some of our deepest moments, a Diary Card is a similar, but much more condensed version that helps record some of the most valuable parts of you - your mood, your feelings and your behaviors.

Sometimes writing in a diary or a journal can seem daunting.

Who has the time?! And daily?! Forget about it. The nice thing about Diary Cards is that they have many emotions already listed

for you and you just have to rate each one on a number scale. Most teens find they can complete theirs in less than five minutes. Rating these emotions and targeted behaviors in less than five minutes a day actually does a lot of the heavy lifting for your brain so that when your therapist (or your parents, or really anyone) asks “how are you?” it doesn’t feel like your brain is scrambling for the answer. The reality is that whether you are having mostly good days, mostly bad days, or a general mix of good and bad days, our brain works tirelessly to keep us feeling safe. Often times that means forgetting the things that we aren’t comfortable sitting in like feeling nervous, anxious, sad or embarrassed.

Therapists love having clients bring their Diary Card to therapy sessions

because asking “how’s your week going?” turns into a true look back on the things you may have been feeling and experiencing over the last week without your brain having to work overtime to memorize the details of your week. An added (and HUGE!) bonus to utilizing a Diary Card is that it can actually make coming to therapy feel less scary. A common reason teenagers don’t want to come to therapy is because it is WORK. Mental and emotional work, which again, our brain is trying to keep us feeling safe from things that are unpleasant. Diary Cards have actually been proven to make attending therapy sessions easier and less intimidating.

You don’t have to wait to start therapy to begin using your own version of a Diary Card.

Start by writing down a few emotions that you commonly feel. Some examples could be:

o nervous

o sad

o anxious

o happy

o calm

Then, each day rate that emotion on a 0-5 scale (0=did not feel this emotion and 5=this emotion was very strong). Try that for a week and see what you discover about yourself!

Counseling In Lee’s Summit Missouri

At Aspire Counseling, we offer a wide range of services to help our clients through the different challenges in their life. Our therapists specialize in anxiety, depression, grief, and much more. We also offer a variety of trauma therapy services too. In addition to working with adults, we also work with teens and college students as well.

Our therapist are able to work with you in-person at our office located in Lee’s Summit, Missouri. However, we can also work with you anywhere from Missouri through online therapy too! If you have questions about how our therapists can support you, please feel welcome to reach out. Reach out today and begin your therapy journey with Aspire Counseling!

About the Author

Ashley Elder is an LCSW at Aspire Counseling. Ashley works with teens experiencing trauma, depression, self harm, anxiety, grief, stress, life transitions, and much more. Ashley believes in the power of evidence-based practice and treatment, along with providing compassion to any of her teen clients. Ashley has experience working with children, teens and young people who have experienced intense struggles and has seen young people make significant, powerful changes in their lives with the right support. She knows the value of not just making it through the next day but creating a true life worth living and working on creating positive, meaningful relationships in your life. When Ashley isn’t working at Aspire Counseling, she loves to hang out with her cat London!