I found an extensive one in "The Bipolar Workbook." It helps indentify triggers & when you are cycling. It covers things that are not on most mood charts--like how your exposure to noise affects you. When manic I cannot concentrate on one person in a restaurant, say, cuz there is too much background noise. I literally see her lips moving, but the words don't compute in my brain. I often just keep on nodding cuz I don't understand what she is saying.

On the top write 4 different headers: Category, When manic, When depressed, When feeling ok.

Then under categories write:

Mood
Attitude
Self-confidence
Usual activities
Social activities
Sleep habits
Appetite/eating habits
Concentration
Speed of thought
Creativity
Interest in having fun
Restlessness
Sense of humor
Energy level
How noise affects you
Outlook on the future
Speech patterns
Decision-making ability
Concern for others
Thoughts about death
Ability to function
Other areas: could include alcohol or drug use, smoking, ability to handle crisis, etc.

What changes do you notice when you're getting depressed? What changes do you notice first when you're getting manic? What caused the mood shift (if you can identify the trigger)?

Once you've determined how these areas are affected by your mood, you can write down daily how you are doing in each area & maybe see that a depression or mania is approaching & you can call your pdoc & get some advice.--Suzy