Tools
A little space for how you are feeling
Make a short note about your day, what felt difficult and what you want to ask. No weight, calorie target or score is required.
You do not need a perfect diary. One observation in your own words is enough to begin a conversation. This free worksheet helps you organize your notes; it does not interpret symptoms or assess your mental health.
Write a note for yourself
Your entries stay in this page’s memory. They are not uploaded or saved as a draft. Download them before closing or reloading. Files you save or share may contain sensitive information.
A few prompts you can use today
- What did I notice, without trying to explain the cause?
- What made today easier or harder?
- Is there something I want a clinician or trusted person to know?
- What question would I like answered at my next appointment?
Illustrative note, not a real person’s story: “Tuesday evening: comments about my body left me uncomfortable. I would like to discuss setting a boundary and finding support.”
Keep the record useful and gentle
Choose the details you want to share. You can leave fields blank, skip weight entirely and stop journaling if it makes you more anxious or preoccupied. A short description of what happened and its impact can be more useful than trying to score everything. Ask your care team what they would like you to record.
When a note is not enough
No one monitors this journal. Contact a healthcare professional about symptoms or emotional changes that worry you; do not wait to complete a record. If you have thoughts of harming yourself, contact a crisis service or healthcare professional now and reach out to someone you trust. If you cannot stay safe, contact local emergency services immediately.
In the United States and its territories: call or text 988, or use 988 Lifeline’s help options. If you are elsewhere, use your local crisis service. For immediate danger, contact emergency services.
NIMH: caring for your mental health and finding help.
Printable reflection sheet
Print this page with your browser, or use these prompts in your own notebook. Leave out anything you do not want to record.
- Date
- ________________________________________________
- Local time (optional)
- ________________________________________________
- What I noticed or felt
- ________________________________________________
- Context (optional)
- ________________________________________________
- How it affected my day (optional)
- ________________________________________________
- Support or question I want to discuss (optional)
- ________________________________________________
Carry your notes into your Capydose routine
Capydose brings together dose history, symptoms, mood, energy, food noise and weight records. Capy, the capybara mascot, adds a friendly presence to the routine. You can review your recorded history and choose a PDF or CSV report to share with your clinician. The app does not decide what caused a symptom, provide therapy or alert your doctor. This website journal does not sync with or import into the app.
Meet Capy and see what the app can help you record · Explore symptoms and emotional wellbeing