The Thought & Mood Guide

A few minutes to slow things down.

Sometimes our mood shifts so quickly that it is hard to understand why. The Thought & Mood Guide is a guided mood and thought reflection tool that helps you pause, notice what changed, identify the thoughts and feelings underneath it, challenge unhelpful thinking, and choose what you may want to do differently next time.

Your privacy matters.
Nothing you enter is sent to Oria, saved to an account, or monitored by a therapist. Closing or refreshing the page clears your check-in. This tool is for reflection only and should not be used to request urgent or emergency help.

Step 1

How are you feeling right now?

Move the slider to rate your overall mood right now. Use 0 for really struggling and 10 for doing very well.

5 /10

0 — really struggling 10 — doing very well

Step 2

What made you decide to check in?

I noticed my mood change

Something happened

This is a regular check-in

I am not sure

There is no right answer here. Go with your best guess.

Step 2

What happened just before you noticed the change?

It may have been something that happened, something someone said, a memory, a physical feeling, or nothing obvious.

What was happening just before you noticed the shift?

Step 3

When that happened, what do you think your mind was telling you?

Thoughts can happen so quickly that we do not always notice the exact words. Add every thought you remember—or take your best guess about what your mind may have been saying in that moment.

Common thoughts might sound like:
“I am a failure.”
“I am not good enough.”
“They do not like me.”
“I messed everything up.”
“I cannot handle this.”

Step 4

How did those thoughts make you feel?

Choose every emotion that fits. After selecting an emotion, move its slider to show how strongly you felt it.

0 means barely there. 100 means extremely strong or overwhelming.

Another feeling

Step 5

When you had those thoughts and feelings, what did you feel pulled to do?

Notice the actions or urges that followed. Choose every option that fits.

Something else

Thank you for being honest.
If you may act on thoughts of suicide or self-harm, or you are not sure you can stay safe, stop here and contact a trusted person, your therapist, a crisis service, or local emergency services now. This tool is not monitored and cannot provide emergency support.

Step 6

Choose the thought that had the biggest impact on you.

You captured all of your thoughts earlier. Now choose one to slow down and examine more closely.

The thought I want to examine

Start with the original thought.
For example, if the thought was “I am a failure,” look only for facts that genuinely support that conclusion.

What facts or evidence support your original thought?

What is another possible explanation?

It does not have to be the complete opposite. It only needs to be another believable way of understanding what happened.

What facts or evidence support this other explanation?

What would you say to someone you care about in this situation?

Step 7

Looking at everything you found, what is a more balanced thought?

Bring together the evidence for your original thought and the evidence for another explanation. Aim for something believable, more hopeful, and less harsh.

A more balanced thought that brings in the evidence

Step 8

If this happens again, what would you like to do differently?

Think about what you felt pulled to do earlier. Choose an opposite or more helpful action you could try the next time the same thought or feeling shows up.

Another action I would like to try

Step 9

Check in with your mood again.

Move the slider to show how you are feeling now. It may be the same, better, or worse—and any answer is okay.