Mental Health Journal Printable — Mood Tracker, Year in Pixels & CBT Thought Record, Fillable PDF

Some days it's hard to even name how you feel. This soft, pastel Mental Health & Mood Journal gives you a gentle place to check in with yourself, notice patterns, and keep the tools that help you close at hand, without pressure to fill in every box every day.

Made with spoonies, chronically ill and disabled folks, and anyone working on their mental health in mind. Pages are simple, low-energy friendly, and work alongside therapy.

WHAT'S INCLUDED (12 pages):
- Cover with name and start date
- Daily Mood Check-In: 5 mood faces, energy / anxiety / pain scales, sleep, an emotions word bank, what's on my mind, what helped, self-care ticks, one small win
- Weekly Mood Overview: mood, energy and anxiety (1-5), sleep, and what affected each day, plus patterns and next-week boxes
- Year in Pixels: 12 months x 31 days with a mood color key (type a number in the fillable version)
- Monthly Mood Calendar: undated month grid with a mood circle and note for each day, plus monthly reflection
- Gratitude Log: three good things for each day of the week, plus a weekly highlight
- Thought Record (CBT-style): situation, automatic thoughts, emotions, evidence for and against, thinking traps, a balanced thought, and re-rating
- Coping Skills Menu: calm my body, soothe my senses, distract, connect, express, and low-energy / bed-friendly options, plus your own plan and people to reach out to
- Self-Care Checklist: 12 gentle daily habits x 7 days (any amount counts), plus need more of / less of
- Trigger Tracker: known triggers, early warning signs, and a log with intensity, response and what helped
- Therapy Session Notes: before / during / after the session, skills to practice, goals, questions, and next appointment
- Gentle Affirmations: 8 printed affirmations (cut them out!) and space for your own

YOU'LL RECEIVE (one ZIP download):
- US Letter print PDF (8.5 x 11 in)
- US Letter fillable PDF (clickable fields + tick boxes)
- A4 print PDF (210 x 297 mm)
- A4 fillable PDF
- How_To_Use.txt with printing and filling tips

HOW IT WORKS:
1. Purchase and download the ZIP from your Etsy account (Purchases & Reviews), then unzip it.
2. To print: open a Print PDF and print at home or at a print shop at 100% / actual size. Print as many copies as you need for your own use.
3. To fill in digitally: open a Fillable PDF in the free Adobe Acrobat Reader on your computer, tablet or phone. Type into the fields, tick the boxes, and save.

GOOD TO KNOW:
- Instant digital download. No physical item will be shipped.
- Colors may look slightly different depending on your screen and printer.
- For personal use only. Please don't share, resell or redistribute the files.
- Soft pastel watercolor design on white pages.

This journal is a self-reflection tool. It is not therapy, medical advice, or a crisis service. If you are in crisis, please contact local emergency services or a crisis line (in the US, call or text 988).
Designed by me with the help of AI tools.