Identifying Moods This exercise is designed to help you identify your moods and set them apart from

other important aspects of your life. To complete the exercise, you need to focus on a specific situation in which you had an intense or powerful mood. Such situations can be described by asking yourself: Where was I? Who was I with? What was I doing? When did it happen? Note

Strong moods signal that something important is going on in your life. Moods can usually be described in one word and they are different from thoughts (words and images that go through your mind). See the list below for examples of moods. Identifying specific moods can help you track and deal effectively with unwanted moods and increase the positive ones Rating your moods allows you to evaluate the strength and track the fluctuations of your emotional reactions. Feelings List Mad Annoyed Cross Peeved Upset Irked Irritated Disgusted Aggravate d Biting Hostile Fuming Furious Outraged Sad Blue Down / Low Gloomy Glum Apathetic Abused Dejected Defeated Burdened Pitiful Depressed Hopeless Crushed Glad Scared / Fearful Low Level of Feeling Happy Anxious Pleased Tensed Relieved Nervous Cheerful Uneasy Amused Uncomfortable Moderate Level of Feeling Excited Alarmed Tickled Insecured Delighted Jittery Bubbly Joyous Shaky Threatened Embarrassed Silly Foolish Stupid Dull Teased Awkward Sheepish Gauche Shy, Childish Ridiculous Shamed, Ashamed Disgraced Humiliated

High Level of Feeling Elated Desperate Jubilant Overjoyed Panicky Horrified

Burned up Hateful Other feelings

Miserable Worthless

Proud / Ecstatic Thrilled

Dreadful Terrified

Mortified Dishonored

Loved: Warm, Respected, Friendly, Considered, Empathic, Generous, Passionate, Adored Distress: Touchy, Lost, Disturbed, Unsure, Confused, Bewildered, Sickened, Tormented, Afflicted, Overwhelmed, Frustrated Guilt

Exercise Describe a recent situation in which you had a strong mood. Next, identify what moods you had during or immediately after being in that situation. For each identified mood, rate its intensity or how powerful it was on the scale provided. Do this for 10 different situations. 1. Situation: Mood: Rating: 0 2. Situation: Mood: Rating: 0 3. Situation: Mood: Rating: 0 4. Situation: Mood: Rating: 0 10 20 30 40 50 60 70 80 90 100 10 20 30 40 50 60 70 80 90 100 10 20 30 40 50 60 70 80 90 100 10 20 30 40 50 60 70 80 90 100

5. Situation: Mood: Rating: 0 6. Situation: Mood: 10 20 30 40 50 60 70 80 90 100

Rating: 0 10 20 30 40 50 60 70 80 90 100

7. Situation: Mood:

Rating: 0 10 20 30 40 50 60 70 80 90 100