One way to track how bipolar disorder affects you is by using this tool.

There four factors that I use to understand mood etc.:

1. Consistency: ____

(Scale it: 1 – 10…1=Almost Always; 2-3=Often; 4-5=Sometimes; 6-7=Less Frequent; 8-9=Rarely; 10=Never)

Are you experiencing the same types of feelings and thinking in a similar way over a period of time?

2. Predictability:____

(Scale it: 1 – 10…1=Almost Always; 2-3=Often; 4-5=Sometimes; 6-7=Less Frequent; 8-9=Rarely; 10=Never)

Can you and others predict how you will respond to external circumstances?

This does not mean that you are boring or that people can read your mind.  It means that people have expectations for your personality and can count on you to respond in line with your personality.

3. Appropriateness of the Response:____

(Scale it: 1 – 10…1=Almost Always; 2-3=Often; 4-5=Sometimes; 6-7=Less Frequent; 8-9=Rarely; 10=Never)

Is the response to the situation an appropriate response based on the degree of threat, urgency, or importance of the situation?

One way to understand appropriateness it to ask yourself  these questions:

• Would a person you respect, value and trust respond the same way?
• Would someone who really cares about you and believes in you want you to respond that way?
• Would you choose to be treated this way?

4. Impulsivity:____

(Scale it: 1 – 10…1=Almost Always; 2-3=Often; 4-5=Sometimes; 6-7=Less Frequent; 8-9=Rarely; 10=Never)

How much thinking takes place before a response?

Do you assess the cost, benefit and consequences of your actions?

When assessing mood, notice things such as the time of day, how you slept, if you are hungry or tired, the temperature and weather. These all affect mood.

Here is a tool for you to duplicate into a spreadsheet on your computer or use by hand:

This tool will help you track your behavior, thought process, and emotional response or expression using the tool above.