The midwife asks how you are. You say “tired”. But yesterday there was anger too. And on Sunday you laughed again for the first time in days. Between feeds, visitors and short nights, those differences can blur quickly.

A mood diary in the postnatal period keeps track of observations like these. A few brief notes on feelings, sleep and the situation are enough. It can help you describe your everyday life more clearly.

What belongs in a mood diary?

You do not need a long account of the day. If possible, write down once a day what mattered most. If you skip a day, just start again with the next diary entry. These five points are a practical template from the MomMirror editorial team, not a medical questionnaire:

  • My feeling: For example, irritable, sad, calm, tense or relieved. Several feelings can sit side by side.
  • My body: How was your sleep and energy? Were you in pain? Make a distinction between “often woken by the baby” and “lay awake even though I could have slept”.
  • The situation: What was going on just before? Visitors, a message, a difficult afternoon or a conversation?
  • What I was missing or what helped: Food, rest, company, space, an answered question or practical help.
  • What I need: One small, specific request. For example, “Tomorrow I want someone to bring lunch.”

Sometimes a single sentence is enough: “Today I felt irritable after the visit; tomorrow I do not want to see anyone.” It does not have to be the perfect feeling word. Write the way you would speak right now.

A filled-in example, in your own words

Example, made up: “Tuesday, early evening. Feeling raw and sad. The night was broken up a lot. After two hours of visitors, I had no energy left for a conversation. What helped was that my sister dropped off food. Tomorrow I want to tell her: Please just leave the food, I need a quiet afternoon.”

The diary entry describes one particular day. A week later, the very same visit might feel nice. One exhausting afternoon does not become a rule for all visits.

You can use the same template in a notebook, a note on your phone or an app. Choose a place you can find again without searching. If you would rather speak, a short voice note is an option too. Decide consciously who can access it.

A woman writes a few observations in a notebook.
A few brief notes are enough to help you remember a particular day later.

After a few diary entries: What do you notice?

You do not have to reread everything every evening. After a few days, look at two or three diary entries. Which situation comes up more often? When did the day feel easier? What kind of support made a difference?

Stay with observations: “After long visits I am often exhausted” is more precise than “I cannot cope with people any more”. “On two evenings I could not fall asleep even though I had the chance to sleep” is more helpful than “I always sleep badly”. A few diary entries cannot prove a cause. Sleep, pain, worries and looking after the baby can all play a part at the same time.

Also look for gaps in everyday life. Do you regularly have time to eat? Is there anyone who takes over a task completely? If unfinished organising keeps coming up, read our article Mental Load: Really handing over a task.

Your notes at the appointment

You do not have to bring a complete diary. Pick out two examples and note how long something has been weighing on you. The National Institute of Mental Health recommends collecting questions before an appointment. Describe symptoms in concrete terms: since when, how often and how strongly they happen. See the NIMH recommendation for talking with your doctor.

One way to start might be: “For about a week now, I have been lying awake even when my baby is asleep. During the day I often feel tense. Can we talk about what kind of help would fit now?” If you want, ask someone you trust to come with you to the appointment.

Your notes are a memory aid. You do not need a stream of data to be taken seriously. Even “I cannot explain it properly yet, but I am not doing well” is enough reason for a conversation.

A mother uses her notebook during a conversation with a midwife.
Two specific examples can make it easier to start the conversation.

When writing feels like another task

Do I have to write every day? No. A gap is not a setback. In the postnatal period, food, rest and care come before keeping a complete list.

What if it makes me feel worse afterwards? Stop writing if you find yourself getting stuck in it or feeling more and more tense. Talk to someone you trust. If the strain keeps coming back, talk with a professional about whether this kind of self-observation suits you.

Do I need a number for my mood? No. Words and situations are enough. A number can be a personal reference point, but it is not a test result and not a mark for your day.

When to seek help

Strong or lasting low mood, anxiety, hopelessness or losing the ability to feel joy should be discussed with a midwife, doctor or psychotherapeutic professional. If it is hard for you to care for yourself or your baby, seek help promptly. That applies even without a diary.

Mild, short-lived dips in mood after birth are often called the baby blues. Symptoms that are severe or last longer than about two weeks should be assessed. This timeframe is not a waiting period: if things feel very hard, you can ask for help straight away. Postnatal depression is treatable and not a personal failure. The Federal Institute of Public Health explains this here.

If there is immediate danger to you or your baby, severe confusion or hearing voices, you need medical help straight away. Contact your local emergency number or an emergency department, and if possible get a trusted person to come with you. An app is not suitable in situations like these. NIMH: Warning signs after birth.

How MomMirror fits into your everyday life

In MomMirror, you can track mood, sleep, energy and stress on your phone. In the reflection chat, you describe what was going on that day. You keep a note of what is on your mind and can read later what the day was like.

Download MomMirror and try your first check-in. Available for iOS and Android, with optional in-app purchases. You can also read first about what the app does.

Sources

As of: 9 September 2026. The template and the example come from MomMirror. Created with AI support and checked in three editorial rounds; no medical expert review. The images are AI-generated illustrations.

Note about MomMirror

MomMirror is an app for self-reflection. It does not diagnose and does not replace medical or psychotherapeutic treatment. Research on cognitive behavioural methods does not show that the app is effective for rumination or illnesses.