Pop culture has started to shine a spotlight on mental health in the past few years because we are finally starting to realize how important it is. It’s about time that we take action when it comes to our own mental health, which is where these bullet journal spreads for mental health come in! Your bullet journal can be an amazing tool when you have the right spreads. Check out these amazing spreads for mental health!
(Disclaimer: I am not an expert in psychology, so I can’t guarantee that these spreads will improve your mental health. But I do know that sometimes just taking action can make a world of a difference!)
1. Anxiety Toolkit
An anxiety toolkit is a great spread to have in your bullet journal! You can write down all the affirmations you need to hear when you are feeling anxious. But it’s also a place for you to include all of the tips and tricks you have to reduce your anxiety when it’s happening.
2. Anxiety Action Plan
This spread won’t work for everyone because anxiety is personal but you could always try it. If you have steps you like to take to reduce your anxiety, you can put them in this spread! Maybe you like to count the objects in the room during a panic attack or you have certain breathing exercises that work best. Having a spread with your action plan can be helpful when you need it!
3. Self-Care Ideas
When it comes to spreads for mental health, I had to include a self-care list! Self-care is so important for mental health. Sometimes we don’t realize how much we need a break until we can’t handle it anymore. Some self-care is a great way to help your body heal from all the daily stress you have. Having a spread where you list all the things you like to do for self-care just makes it that much easier!
4. Mood Trackers
Mood trackers are pretty popular in the bullet journaling community! They look great and are fun to fill in but they can make for some great spreads for mental health too! Tracking your mood can help you understand what affects you. You start to become more aware of your feelings throughout the day. Having a tracker is also great for therapy. You’ll already know which days and triggers to talk about.
5. Positive Thoughts
A spread for positive thoughts is a great idea for anyone struggling with their mental health. When you are struggling with mental health, you tend to have more negative thoughts than positive ones. With this spread, you can track some of the positive thoughts that go through your head during the day. Once you start to notice some positive thoughts (even if it’s just small ones), you might have an easier time noticing your positive thoughts in the future.
6. Affirmations
Affirmations are great! They are there to remind you of how great you are and how much you are worth, not to others, but to yourself. I’m not saying you have to spend time every day saying them to yourself. Yet, a spread with some affirmations might be exactly what you need for a pick-me-up at the beginning or end of a hard day.
7. Anxiety Tracker
Trackers are one of the greatest reasons to keep a bullet journal. At least, it’s one of my favourite things about journaling! An anxiety tracker can be great for you too. By tracking your anxiety, you can have an easier time identifying what is causing your anxiety and other negative emotions. It might not seem like a big deal but knowing your triggers can make a big difference for your mental health.
8. Trigger Logs
Now that you know what your triggers are, you’re going to want to remember them! A trigger log is a perfect place to write down everything that causes you anxiety and other negative emotions. By having a trigger log, you can more easily identify what is causing you harm and how to alleviate it. It’s hard to improve your mental health if you don’t know what’s harming it in the first place.
9. Things You Can Control
When it comes to anxiety, I know a lot of people struggle with not being able to control what happens to them. However, there are a lot of things that you can control. You can control which situations you put yourself in or what topics you talk about. Sometimes all you might need is a reminder that you are NOT powerless! You do have control over a lot of things in your life!
10. Topics for Therapy
Don’t be ashamed of having to go to therapy. It’s a powerful thing to help yourself when you need it! Yet, having something to talk about in therapy isn’t always the easiest thing, especially when you are shy or have just started going. What you wanted to talk about in your therapy session always comes to you afterward, so why not write them down to talk about next time?
11. Rant Space
You’d be surprised how good it feels just to get all those negative feelings off your chest! Keeping your negative emotions bottled up isn’t doing you any good. By having a space where you can vent those emotions, you are helping yourself get past them. Keep in mind that this spread is not intended for you to dwell in your anxiety, anger, or sadness but simply to take some of the weight off your shoulders.
12. Daily Journaling Prompts
Journaling is actually great for your mental health. Daily journaling can have a tremendous impact on your mood. By getting out all of your feelings, you can move past them. Yet, knowing what to write isn’t always the easiest thing to do. So why not have a spread with some journaling prompts already prepared? It never hurts to have some backup topics for a slow journaling day.
13. Daily Highlights
Daily highlights is one of the spreads I use every month! It might not seem like much but it has a big impact on my mental health. Basically, this spread provides you with the opportunity to think of positive things that happened throughout the day. Instead of dwelling on all the negative things that happened throughout the day, I have to come up with one positive thing. It makes a difference in my overall view of the day.
Don’t underestimate the power of a few actions when it comes to mental health! Taking the smallest step toward improving is still a step forward. Your bullet journaling can be an amazing tool for improving your mental health and your mood. Now, it’s time to start using those spreads for mental health so that you can work on improving your overall well-being.
Everyone has a different way to make themselves feel better, what is your go-to self-care activity? Let us know down in the comments!
(If you are struggling with your mental health, you should seek help! These spreads are not a solution. Please get help if you need it! Here’s a website to get you started.)
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