So I started to realize that what really needs to happen is:
1. prevention (by exercising, eating properly, reducing stress) and
2. Creating the proper habits that will help you do #1 and also get you in the habit of doing your go-to mental health rituals that help reduce stress and anxiety.
I find that creating good habits is absolutely essential for your mental health. Which is why I have created some awesome worksheets that will help you to create the right habits that will put you on track to reaching your mental wellness goals. You can get it here!
Another great way to do this is to start a mental health bullet journal! If you get into the habit of using a journal every day, it will become a habit for you to use it even when you are anxious.
This can be really versatile and you can include so many of your mental health tools in your bullet journal. I have compiled a list that you can start to use right away that will help you to reduce anxiety and put a smile on your face if you are in need of a mental boost!
Just want to let ya know: The information and tips on this website are from my personal experience with anxiety and are not a substitute for any type of medical, psychological or health advice. My goal is to empower people struggling with anxiety in non-traditional ways that they can do alongside professional help.
There is always help out there, and you can find a mental health professional locally, through your doctor, or through an online directory like this one. This is a link to a great article with affordable therapy options and this is an affiliate link to a great online therapy option. If you are in a crisis, there’s a list of help hotlines here. You are not alone!!
Start a gratitude list
Things you love
Another great way to start thinking more positively.
The great thing about a bullet journal is that you can keep it with you and then when inspiration strikes and you remember something that you really love, you can just add it to the list!
You can even organize this into categories, such as inspiring and uplifting ones, or podcasts with lots of helpful information.
This is something that I truly believe that everyone should do.
There are so many small things that we do on an everyday basis that could affect our mental health and wellbeing, but we just don’t notice!
It can be hard to track everything to see how it affects your mood, but you can at least keep track of some important mental health factors:
- number of hours of sleep
- glasses of water
- amount of exercise
- what you ate
- people you talked to
Thought Sorting Exercise
This type of page can be extremely helpful with your mental health. Basically, it is a template that allows you to write down an anxious thought and then analyze it.
If you add something like this to your bullet journal and you start using it regularly, it can become a habit to start analyzing and reframing your thoughts.
Brain dump page
Even though bullet journals are usually all about structure, it can be good to have a page every once in a while that you can just let it all out.
This can be really helpful when you are feeling anxious or just feel like you have too much on your mind!
This can be an awesome tool for your mental health! You can actually use this in two ways:
- For your mental wellness goals. For example, your goal could be to meditate every day for 1 week or try to catch yourself when you’re thinking negatively.
- For your awesome life goals. Give yourself something to be excited about and work towards. This will give you the incentive to work towards your other mental wellness goals because having your mental health in check will help you even more towards your other life goals!
For some more goal setting help, check out my article on how to make a goal plan.
Writing your pressing tasks down with a schedule will help you realize that it is manageable and then you can schedule in some fun rewards for getting all your stuff done!
You can add in your self-care routine and exercise/healthy meals as well so that you start feeling like your best self!
“A ship is always safe at shore, but that is not what ships are for”
“Don’t trust your fears, they don’t know your strengths”
Healthy Meal Ideas
Ted Talk List
This is probably one of my favourite things to have in my bullet journal. If you write an intentional mantra, you can use it to start off your day in a way that sets you up for success.
Important Principles to Remember
This is sort of similar to the mantra because it is a page that will remind of important ideas that you need to remember.
For example, I like to remind myself to find the fun in every day/situation BUT when I’m having a bad day, I often forget that, so it’s nice to have a page to go to that will remind me.
Some other good mental health principles to remember:
One of THE BEST things you can do for your mental health is to exercise regularly. I’m talking pretty much every day.
I think that high-intensity exercises are great if you do them 2-3 times per week and if you do at least something for the other days of the week, such as walking or yoga. At least get out for a walk once a day, I guarantee you will feel a difference in your mental health. (And then keep track of it in your exercise log and you can combine this with your mood tracker!)
Social Media Time Tracker
Netflix Time Tracker
This is something that requires more self-reflection, but it will help exercise your self-awareness for negative behaviour. We tend to not realize how often we actually talk very negatively towards ourselves, whether we do this outwardly to people or in our minds.
Trying to keep track of this will not only help you realize how often you might actually participate in negative self-talk, it will also help you see how it affects your mood and you can start working on fixing it.
Try this one out and you will definitely see some amazing benefits!
If you want a little more journaling help, I have some journaling exercises as part of my self-care resource library! You can sign up below!