Hello Planning Mashers!
Looking for a way to help and or improve your mental health? I’m here to tell you how you can do that with the best possible helper – your Bullet Journal!
Here are some reasons why you should use your Bullet Journal for mental health and then, as usual, some great page ideas to get you started!
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Your Bullet Journal is a fantastic tool that can help you with anything. But you probably already know that from your own experience.
If not – be sure to check out my list with 300+ Bullet Journal page ideas, this will get you started and give a perspective on how you can use your journal.
Just in case you’re here looking for things to do for your mental health and aren’t really sure what Bullet Journal is, I have a blog post explaining EVERYTHING you need to know to start a Bullet Journal, as well as a FREE email course to walk you through setting up your own journal.
But today we are talking about using your Bullet Journal for your mental health, and I believe it can be of great help to you.
Why Use A Bullet Journal
The Bullet Journal method is a very unique and customizable way to organize your life. It’s got all the best journaling and planning practices included in it. So you can really get tons of benefits by using one.
Here are just a few reasons you might consider doing so.
- Organization. Your Bullet Journal will help you organize your life and thoughts, which can be difficult if you’re struggling with mental health issues.
- Outlet. When struggling with mental health, it’s important to have an outlet that would allow dealing with all the emotions and problems. Your Bullet Journal can be that outlet.
- Find patterns. With the help of your journal, you’ll be able to see patterns in your life and make connections between your lifestyle and your mental health. This, in turn, will allow you to make better choices for your mental health.
- Change your way of thinking. By using your Bullet Journal, you can also work on changing your thoughts and attitude to life. Using some of the spreads below will allow you to develop a more positive and grateful outlook to everything that surrounds you.
Even if you’re not convinced yet, you definitely will be once we go through all the pages you can use to improve your mental health.
First are the pages you can use to fight your anxiety.
Start by creating a tracker and writing down the time when you have episodes. Then elaborate on it by adding what triggered the anxiety feelings and what can be done to fix it.
I recommend having a tracker for anxiety attacks and triggers and maybe a separate page with ideas on how to deal with anxiety, the methods that work for you. So next time it happens, you can just look at the page and know what to do next.
Tracking your moods can be just as important as tracking anxieties.
There are two approaches to a mood tracker. First, you can create a gradient from best to worst and just rate your days on a scale.
The second option is to assign colors to different moods and use them for tracking. When picking moods, think of how you often feel and choose those.
Tracking your moods will help you see your mental state and be more intentional about it. When you feel you’re down, you’ll be able to start thinking about how you can take a bit of extra care of yourself.
Just be sure that every evening you make time to evaluate your day and moods and check them in your tracker.
For more about mood trackers check my post 35+ Bullet Journal Mood Tracker Inspirations And How To Use Them.
A great companion to your mood tracker can be a page with mood notes.
It’s a pretty similar idea to journaling, but with a more condensed format. It’s a spread for you to elaborate a bit on how you felt and what happened during the day.
Maybe you can write what caused you to feel that way, or include the note that you experienced some other feelings as well.
Self Care Ideas
If your mood tracker is telling you it’s time to get some self-care – be sure you have a page to consult with on that.
Creating a page with different self-care ideas, first of all, will make you think – what are the things that make you happy? What brings you that extra joy and shot of energy?
Take your time by creating this page and it will be an amazing guide for you. When you’re down and having issues with your mental health you won’t have any will to think through what to do next, but with this list, you won’t have to!
For more self-care page ideas check out my post with 23 Self Care Bullet Journal Page Ideas.
Habit trackers are a very powerful instrument in creating better habits and routines, and for your mental health, it can be crucial.
It’s all up to you on what you will be adding to your habit tracker and what format you’ll be using. I recommend starting with something pretty simple and maybe just a few things there.
Your habit tracker can remind you of things to do and help you create healthier daily routines. It also can make you question your desires – if you’re not following through on a habit – why is it? Maybe it’s something that doesn’t work for you at all.
The key while using a habit tracker is to treat yourself with kindness. Life happens and you don’t have to tick off all your boxes every day.
If you’re struggling with mental health, a few ideas on what you can add to your habit tracker are:
- Physical symptoms
- Daily routines
Do you know what can help you see the brighter side of the day? A gratitude log!
Add a monthly spread with enough space to write at least one good thing that happened to you during the day.
You know what they say – not every day is a good day, but there is something good in every day.
A Gratitude log will help you find that one special good thing, so you’ll train your brain to positive thinking.
Another side of the gratitude log is rant boxes.
Sometimes things are just bad, so bad that you can’t just keep them inside. This is what this spread is for – just write all your rants down!
Writing things down has an extremely therapeutic effect. You’ll feel better and who knows, maybe when you see it on paper it won’t feel like such a big deal.
Creating daily to-do lists is very useful for organization and having things done. But sometimes it might feel overwhelming.
Do you ever look at the long list of to-do things and you just get anxious because it’s so many things and it’s just scary?
It happens to all of us and it might be a sign you need to try out a different format – a done list.
Start creating lists of things you have done during the day. You’ll be able to see that you accomplished much more than you thought, it will bring back your confidence and give you a little break you need to get back in the saddle.
Post Therapy Notes
If you’re having mental health problems and you’re seeing a therapist – this is absolutely a must-have page for you.
Having a session is great, but it’s also about the work you do outside the therapist’s office, and this spread will help you keep all the knowledge and insights you get from your therapist to keep working on it afterward.
Some things you might want to include in this spread are session summary, things to remember, things that were tough, for next time.
Having a routine and starting your morning on a positive note can mean so much for your mental health.
That’s why I recommend you to add a morning routine page to your Bullet Journal.
It can be a detailed schedule on how you want your morning to go, or maybe just a creative list of the things you want to include in your mornings.
It doesn’t even have to be the routine you actually follow, for me it’s my dream routine.
But as long as you have this page and you have the idea of what your ideal morning is – you’ll know what you can do to make your mornings better and what you should be working on to follow through.
To learn more about creating different routines be sure to check my post Creating Routines In Your Bullet Journal For Structure And Success.
Just like with the morning routine, having a set ritual to follow before you go to sleep might be exactly what you need to be sure you get a good night’s sleep.
Use this page to remind yourself to take good care of your body and create that perfect atmosphere for a complete rest during the night.
Speaking of a good night’s rest – you might want to consider tracking it as well.
Good sleep is the key to both mental and physical health, so you might want to be sure you get enough good quality rest each night.
It’s also interesting to see how your mental health and moods are influenced by how many hours and how well you slept the night before, so you might want to consider using these trackers together.
To learn more about tracking your sleep and get some ideas for doing it in your Bullet Journal check my post 21 Adorable Bullet Journal Sleep Trackers For Better Sleep Habits.
Another essential thing is drinking enough water. This is a very simple thing that can help you be more energetic and positive.
However, it’s also a very simple thing to forget. I usually drink only when I’m thirsty and that’s already too late.
Add a water tracker to your Bullet Journal as a reminder to drink enough water during the day. Stay healthy, stay hydrated.
If you’re struggling with your mental health, chances are that you actually take some prescription medications.
I know for a fact it’s so easy to forget to take meds! It’s embarrassing how many times it happened to me.
So consider having a medication tracker in your Bullet Journal. It will remind you to take your pills every day and will be a great reference to keep track of the days you forgot to.
Whether it’s your physical or mental health, tracking your symptoms can be so useful.
It can be your first signal that the meds don’t work, or maybe that it’s time to go see a therapist and seek professional help.
Moreover, trackers like this will help you stay intentional and pay more attention to your feelings. By being more mindful about these things you can vastly improve your mental health by preventing any fallouts.
Working out is proved to be beneficial for your mental health, so add it to your daily routines with a workout tracker.
This will remind you to stay active during the day, and if you use it together with your mood or symptoms tracker you might see some interesting patterns on how working out influences you.
The key to keeping to your workout schedule is not to overdo it – if you never went to a gym maybe just start from walking every day and not going straight for 7 days a week of CrossFit.
Oh and if you need more ideas on fitness related Bullet Journal spreads check out this post – 51+ Health And Fitness Bullet Journal Page Ideas
By going through all your trackers for the month you can see some new interesting trends that you can add to your review.
Plus generally, for a mental state, you will get a huge boost when you see how much was actually done and go through all the memories you made during that time.
You can also just use your monthly reviews to review how your mental health improved or how well you worked with your therapist.
Whatever you’d want to include in your review pages, just be sure you look back and learn from the time passed.
Lessons I Learned
Another similar page is “lessons I learned”.
Just like with the review pages, the purpose here is to learn from your experiences. Think of the breakthrough you had with your therapist, or a-ha moments you had from looking at your different trackers.
The thing is, if you don’t write it you will forget about it eventually. But if you add all your insights to a little page like this – the lessons will live on and will keep helping you lead a better life.
Things I Love About Myself
This is a cute little page that can be a great help with your mental issues.
When you’re down it’s so easy to start thinking you’re just the worst person in the world. I’m not suffering from any mental health issues myself, but I absolutely have moments like that and they are unbearable.
The page that helps me to live through these days is “things I love about myself”. I sat down one day and just went through all the things I love about myself, all the things my hubby loves about me.
Now this page is my stronghold. If I ever suffer from lack of confidence or just feeling the worst – I always can look back at this page and remember that I love myself for all these reasons.
What pages in your Bullet Journal are you using for improving your mental health? Be sure to share it with us in the comments!
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And remember: Keep Bullet Journaling and Don’t Be A Blob!