Weekly emotions and skills diary card
A one-week sheet for rating emotional distress and urges, noting what set them off, and writing down the skills or coping you tried, with rows for sleep, alcohol or drugs, medicines, and safety. Fill it in each day and bring it to your next appointment.Download PDFThe PDF can be filled in on a computer or printed and written by hand.
Printable weekly diary card
Weekly emotions and skills diary card
- Name
- Week starting
- Filled in by
Scroll the table sideways to see all 7 days. The PDF and the printed sheet fit the whole week on one page.
| Each day | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Emotional distress0 = calm, 10 = worst | / 10 | / 10 | / 10 | / 10 | / 10 | / 10 | / 10 |
| Strongest emotionsFor example sad, angry, ashamed, empty | |||||||
| What set it offWhat happened, and when | |||||||
| Urge to hurt myself0 = none, 10 = strongest | / 10 | / 10 | / 10 | / 10 | / 10 | / 10 | / 10 |
| Other strong urgesFor example to drink, spend, or lash out | |||||||
| Skills or coping I usedWhat I tried, and did it help | |||||||
| SleepHours last night | hrs | hrs | hrs | hrs | hrs | hrs | hrs |
| Alcohol or drugsWhat, and how much | |||||||
| Medicines takenName and dose; note any missed | |||||||
| Self-harmYes or no | YesNo | YesNo | YesNo | YesNo | YesNo | YesNo | YesNo |
| Thoughts of suicideYes or no. If yes, call or text 988 | YesNo | YesNo | YesNo | YesNo | YesNo | YesNo | YesNo |
If you have thoughts of suicide or of hurting yourself on any day, do not wait for your appointment. Call or text 988 or chat at 988lifeline.org to reach the 988 Suicide & Crisis Lifeline, free and confidential, 24/7. In a life-threatening situation, call 911.
What helped this week
Skills, people, places, or plans that made a hard moment easier.
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Questions for my next appointment
Write them down as they come up during the week.
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Why keep a diary card
Tips for tracking and bringing notes
Track what your care team tracks
Guidance from England's National Institute for Health and Care Excellence (NICE) says progress in treatment should be checked across a range of outcomes, including daily functioning, drug and alcohol use, self-harm, depression, and symptoms of borderline personality disorder.
Notice triggers and what helps
The same guidance says a crisis plan should name the likely triggers of a crisis and the self-management strategies that work for you. A week of notes can show both.
Ratings make change easier to see
The American Psychiatric Association (APA) suggests measuring symptoms with numbers at the start of care so changes can be tracked over time.
Be specific
Describe your symptoms, when they started, how severe they are, and how often they happen. Share any major stress or recent life changes too.
National Institute of Mental Health · Tips for talking with a health care provider
List every medicine
Tell your provider about all the medicines you take, including over-the-counter drugs, herbal remedies, vitamins, and supplements.
National Institute of Mental Health · Tips for talking with a health care provider
Ask how progress is tracked
The National Institute of Mental Health suggests asking a therapist how progress will be assessed. If your therapist uses a tracking sheet of their own, use theirs; this card is a general version for a first visit or for people who do not have one.
Crisis wording follows the National Institute of Mental Health brochure on borderline personality disorder.
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