How to share your mood tracking with your therapist

Ask first

Therapists work differently. Some like to look at data, some prefer to start from how you feel in the room, and some have a particular format they like. A quick "Would it help if I sent you a summary before our sessions?" lets them say what would be useful.

Decide what to include

You don't have to share everything you track. A few things are worth thinking about:

• Trends over time are usually more useful than single days.
• Notes can be very personal. Share only the ones you're comfortable with.
• Topics you want to talk about help your therapist plan the session.
• Questionnaires like the PHQ-9 and GAD-7 are self-reported screening tools, not a diagnosis, but they can be a useful point of conversation.

Pick a format that's easy to read

A one-page summary is easier to take in than a long export of daily entries. Charts of mood, anxiety, energy, and sleep, a short list of the days that stood out, and your own list of topics will usually be enough.

Whatever you send, make sure the person receiving it doesn't need to install anything or sign up for an account. That's one less reason for it to go unread.

Think about privacy

Mood data is sensitive. Before you share, it helps to know where it's stored and who can see it.

• Check whether the app stores your entries on your device or on its servers.
• Check whether a shared link can be turned off, and who can open it if it's forwarded.
• Send links through a channel you trust, and avoid posting them anywhere public.
• Ask your therapist how they store what you send them.

If you're in crisis

A summary sent ahead of a session isn't a way to reach someone urgently. If you're in danger or thinking about harming yourself, contact your local emergency number. In the US, you can call or text 988 at any time.