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If You Want Better Mental Health, You Should Use Your Journal In This Way

If You Want Better Mental Health, You Should Use Your Journal In This Way

Most experts and psychologists recommend keeping a journal because journaling is a great stress reliever and by being this, it’s helpful for anyone under emotional or mental stress. But a new kind of journaling is in town – that of the bullet journal, and it is more helpful than ever in improving emotional balance and mental health of those who decide to do it.

Many of us might have started writing a journal some time or the other, only to let it slide whenever times becomes harder. But with a bullet journal – all it takes is 10 minutes to let out those emotions, keep a track of physical fitness and plan your days, weeks and months in advance!

What is a Bullet Journal?

It may sound a bit complicated and tough – but a bullet journal is simply a bulleted version of a Dear Diary, with the added benefit of it also being a planner and a to-do list. You can use any journal, any pen, be as creative as you want and still have the mental health benefits of lowering your stress, keeping a tab on your feelings, have a cathartic outlet and be organized in your daily life as well as overall life goals. Here are five tips for you to best use that bullet journal for emotional and mental health.

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1. KISS the Layout

By this, we don’t mean you pucker one up for the journal. Rather, keep your layout simple, and something that you can remember. The idea is for you to be able to organize your life and goals a little better, and have an outlet for your emotions – thereby keeping you in the pink of mental health. Start your bullet journal with an index – like a book, marking important topics to page numbers. The next few pages could be a yearly future log and for other important things. You can then move from month to month.

    2. Use different keys

    To make things more organized, use different bullets for different things – to-do, done, postponed, notes, events, achievements, important and so on. Keep a key at the end of the diary for you to remember what the bullets mean.

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      3. Make a monthly habit tracker

      Keep two pages free at the beginning of each month to keep a log of all that happened – on top, jot down the dates of that month, and on the left you can write down your goals, whatever they may be. For example, mine would read – did not get angry, Yoga, ate fruit, unplugged by 10, completed all articles due…

      Draw a grid like structure (think Excel) and then color each square on the date you did achieve your goals. At the end of the month, you’ll be able to see where you scored and where you lag. This can help you be more organized in achieving your goals – and in turn, your achievements will help you be in a better state of mind, ergo, better mental health.

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        4. Keep a monthly gratitude log

        The last page of each month should be your gratitude log, one thing that you were thankful for each day of the month. Think of it as counting your blessings – it’s sure to put you in a cheerful spirit and give you better mental health.

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          5. Remember, it’s all for you

          Lastly, remember that your diary is meant only for you. You don’t have to beautify it for others, or hide the truth from yourself in it – it’s meant to be a tool for you to help you be better at all that you want to be better at, to give you happiness and better mental health. Be painfully honest, and keep it as messy or as organised as you like.

          Keep the journal as real as it can be – this will help you assess and pinpoint your weak points – use it to turn over a new leaf on an everyday basis.

          Featured photo credit: TinyRayOfSunshine via static1.squarespace.com

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          Rima Pundir

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          Last Updated on January 3, 2020

          The 10 Essential Habits of Positive People

          The 10 Essential Habits of Positive People

          Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

          The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

          1. Positive people don’t confuse quitting with letting go.

          Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

           I will grant myself the ability to trust the healthy people in my life … 

          To set limits with, or let go of, the negative ones … 

          And to have the wisdom to know the DIFFERENCE!

           2.  Positive people don’t just have a good day – they make a good day.

          Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

          3. For the positive person, the past stays in the past.

          Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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          4. Show me a positive person and I can show you a grateful person.

          The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

          5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

          Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

          6. Positive people do not let their fears interfere with their lives!

          Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

          7. Positive people smile a lot!

          When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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          8. People who are positive are great communicators.

          They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

          9. Positive people realize that if you live long enough, there are times for great pain and sadness.

          One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

          10. Positive person are empowered people – they refuse to blame others and are not victims in life.

          Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

          How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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          I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

          Featured photo credit: Janaína Castelo Branco via flickr.com

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