Panic Disorder Coping Mood and Anxiety Chart for Those With Panic Disorder By Katharina Star, PhD Katharina Star, PhD Facebook LinkedIn Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. Learn about our editorial process Updated on December 16, 2020 Medically reviewed Verywell Mind articles are reviewed by board-certified physicians and mental healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Steven Gans, MD Medically reviewed by Steven Gans, MD Steven Gans, MD is board-certified in psychiatry and is an active supervisor, teacher, and mentor at Massachusetts General Hospital. Learn about our Medical Review Board Print Gianni Diliberto / Getty Images Table of Contents View All Table of Contents What Is a Mood and Anxiety Chart? How to Get Started Decide When to Write on Your Chart Three Simple Steps to Charting Other Considerations If you have been diagnosed with panic disorder, your doctor or therapist may ask you to try to keep track of your symptoms, mood, sleep patterns, and experiences with medications. Keeping track of this information can assist you in managing your condition by providing you and your doctor with a clearer picture of your progress. Tracking your recovery process can also help you maintain success after treatment and prevent a relapse of your symptoms. What Is a Mood and Anxiety Chart? A mood and anxiety chart is a type of journal or diary used to track fluctuations in your moods and anxiety levels over time. This chart can also be used to keep track of your: Panic disorder symptoms Medications Triggers Coping techniques Sleep patterns Major life events or changes Any other additional information that you feel relates to your condition. This information can then be used to help you and your mental health provider in further understanding patterns in your mood, anxiety, and other symptoms. A mood and anxiety chart can be a helpful way to monitor your treatment progress, including how fluctuations in mood and anxiety are related to changes in medications or the use of self-help techniques. Additionally, your chart can be used to monitor treatment progress, noting how fluctuations in mood and anxiety are related to changes in medications or the use of self-help techniques. How to Get Started Charting your mood, anxiety levels, and other symptoms are easy once you create a system that works for you. The following lists some simple guidelines to get you started on tracking your progress: Mood and anxiety charting can be done in a journal, diary, spiral notebook, or even plain filler paper. Calendars also make great charts, allowing you to simply add a few words for each date. If writing seems tedious to you, you might want to consider talking into a tape recorder or other type of recording device. There are even apps available now for charting moods and anxiety. Whether speaking into a recorder, typing on your computer, or writing on paper, it is important that you chose a method that will be convenient for you to maintain. The type and amount of information that is most relevant for you to track can be determined between you and your doctor. Getting Relief for Panic Attacks A basic mood and anxiety chart will include information on how you were feeling that day. You really only need to write down a few words to capture your mood. For example, you may write down “happy” or “nervous.” Also indicate if your mood changed throughout the day, such as “woke up anxious, but felt calmer in the afternoon.” Some people find it helpful to name a couple of symptoms and then rank where you are that day on a scale from 1 to 10. For example, you could use a 10 to describe a day in which your anxiety was as bad as it has ever been and a 1 to describe a day when you have almost no anxiety. Aside from your mood, you should also track your current life events and changes that potentially influenced your mood and anxiety, such as a disagreement at work, preparing for a move, or struggling with financial issues. Other information that may be helpful for you can include charting your sleep patterns, the frequency of panic attacks, side effects of medications, or the use of relaxation techniques. Each entry should also include the date so that you will be able to look back and witness your progress over time. Decide When to Write on Your Chart Now that you have decided how and what you are going to track, you will need to set aside time to work on this activity. In order to be the most helpful, tracking must be done on a regular basis. To gradually ease into tracking, try charting your information on a weekly basis. The more information, the better understanding you will have, so try to eventually chart every couple days or daily if you can. Three Simple Steps to Charting We shared a lot of information above, but beginning to track your progress with panic disorder comes down to three simple steps: Determine your tracking method: Choose a notebook or whatever you will use.Decide what information to track: In your notebook, you may want to put dates across the top and then list the information you wish to track down the left side. Leave enough room to explain yourself more, but try to at least put a number down under each of these headings each time you chart.Start tracking: The hardest step is simply making that first entry. Once you have written something—anything—it usually gets easier. Other Considerations If you accidentally skip some days, try to fill it in as soon as you remember. However, if you can’t recall exactly how you were feeling that day, then you are better off keeping those days blank and returning back to your regular schedule. Initially, you may not notice any patterns or interpretations. Another person may be able to see something that you are possibly missing. It can be very helpful to review this information with a therapist or a trusted loved one. Don’t tuck your charts away and forget about them. Rather, review them every three to four weeks. Notice if you are experiencing a pattern of increased panic and anxiety, as this can be a sign of relapse in symptoms. If there is a pattern of worsening symptoms, your doctor or therapist will be able to help you make adjustments to your treatment plan that will assist you in more effectively managing your condition. How Using a Mood Tracker App Could Help Your Mental Health 3 Sources Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kelley C, Lee B, Wilcox L. Self-tracking for mental wellness: understanding expert perspectives and student experiences. Proc SIGCHI Conf Hum Factor Comput Syst. 2017;2017:629–641. doi:10.1145/3025453.3025750 Anxiety and Depression Association of America. Understanding the facts: panic disorder. Van Ameringen M, Turna J, Khalesi Z, Pullia K, Patterson B. There is an app for that! The current state of mobile applications (apps) for DSM-5 obsessive-compulsive disorder, posttraumatic stress disorder, anxiety and mood disorders. Depress Anxiety. 2017;34(6):526–539. doi:10.1002/da.22657 Additional Reading Kenny R, Dooley B, Fitzgerald A. Ecological momentary assessment of adolescent problems, coping efficacy, and mood states using a mobile phone app: an exploratory study. JMIR Ment Health. 2016;3(4):e51. doi:10.2196/mental.6361 By Katharina Star, PhD Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Other Helpful Report an Error Submit Speak to a Therapist for Panic Disorder Advertiser Disclosure × The offers that appear in this table are from partnerships from which Verywell Mind receives compensation.