Disclaimer: While I wholeheartedly believe in the power of a self-care routine for mental health, this is not a solution for those suffering with suicidal tendencies. If you wish to end your life but are looking for answers before doing so, please call the National Suicide Prevention Lifeline (available 24/7) at 800-273-8255
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Using a mental health bullet journal is one of the most effective ways to achieve your mental health goals. If you’re unfamiliar with how to use one, then you’ve come to the right place.
Journaling this way does not just have to be listing things you’re grateful for or writing out how you’re feeling in the present moment. But it totally can if that’s what works for you! It can be more than that.
You can use a mental health bullet journal for tracking emotions, habits and things that trigger you
When you make a habit of using a journal like this, you’ll eventually see patterns in your behavior that you may have never noticed before.
This is very powerful as it can help unearth issues that have been causing you harm or holding you back.
Working on this will change key areas of your life!
For example, I like to use my mental health journal as a hybrid between working through whatever is on my mind and bulleting out various topics.
The key to a mental health bullet journal is to help you work through daily struggles and obstacles in the way that suits you best.
In my own practice, I’ve found that switching up my journaling activity works best for me.
I let the style of practice I choose for the day depend on my mental state.
By the way! You can click the image to get your free checklist of personal development activities!
If you’re feeling anxious one day, list out each thing that is making you feel that way
You could analyze why that could be and try to come up with a solution to ease your anxiety.
On the other hand, if you’re feeling anxious but don’t know why, try listing out areas of gratitude to shift your mindset.
Repeat this method for any way you’re feeling (anxious, depressed, overwhelmed, etc)…
It’s also important to be kind to yourself and no try to force a quick answer if you’re deep in depression. I’ve had days like this and on those days, I’ve found that just writing about how badly I feel helps to relive it a little.
You need to be able to give yourself permission to unapologetically feel the way you’re feeling – especially with depression.
Another powerful way you can use a bullet journal for mental health is as an outlet for frustrations
You can either use it to “brain dump” your frustrations or you can organize your thoughts to try to find a solution to whatever it is that is bothering you.
As mentioned before, I don’t have a specific bullet journal just for using the bulleting exercise, however, my regular journal serves as both my bullet journal and a regular one which is why bullet journals have piqued my interest lately.
When I’m feeling overwhelmed, I love to bullet out all the things that are bothering me. I then list out solutions for those problems.
Seeing this on paper paints a clearer picture for me and helps me navigate to a solution much easier.
I can break them down from there and start working on my goals in order to relieve my feelings on anxiety and overwhelm.
This has truly been a game changer for me!
Guided journals can be great for organizing your thoughts in this way as well
If you’re new to journaling for mental health and don’t really know where to start, a guided journal could be a great solution for you.
HERE is one that I personally like the layout of.
The “hard day” to-do list has a handful of light, yet mindful activities to do when you’re having one of those paralyzingly difficult mental health days.
I’m no stranger to these days at times and this little to-do list is a great reminder to take care of yourself and not beat yourself up for not feeling okay.
Being kind to myself when I’m not having the best mental health day is something I’ve been working on.
That little list (in the “Getting to Good”) in the journal I recommended is pretty close to the list I give myself when I’m having such a day.
Practicing gratitude is key to maintaining a healthy state of mind
If you’ve read other articles, you may know that I personally prefer keeping a gratitude journal as well as a regular journal as opposed to a bullet journal.
I’ve found that taking 10 minutes to list out what I’m grateful for can change my outlook for the whole day.
This positive outlook usually leads to proactive steps toward my goals so you can see how important this small practice is!
I think bullet journals are excellent for those of you who feel the burden of mental struggles and know that if you had a blank journaling notebook, you might not know where to begin.
Especially if brain dumping isn’t your thing.
I couldn’t find the journal I use to link here but it’s pretty much just a basic spiral journaling notebook, about 8”x6” with an inspirational quote on the front, similar to this journal/notebook
In conclusion, whichever route you decide to take with your journaling practice (bullet journal, guided or a blank notebook/journal) be open to be surprised with what you prefer and switch it up if need be.
Journaling is probably the most powerful tool I’ve been using over the last couple years for my mental health as well as my goal setting. I highly recommend starting the practice!
It’s really amazing how much better you get to know yourself just by allowing yourself to be a little more expressive.
If you’d like a more in-depth explanation of how to harness the power of a bullet journal, check out this book by Ryder Carroll – the very man who invented the epic movement of bullet journaling who has been inspiring thousands to change their lives with this technique!
