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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

          Health, Wellness & Productivity Writer

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          Last Updated on November 9, 2020

          10 Real Reasons Why Breaking Bad Habits Is So Difficult

          10 Real Reasons Why Breaking Bad Habits Is So Difficult

          Bad habits expose us to suffering that is entirely avoidable. Unfortunately, breaking bad habits is difficult because they are 100% dependent on our mental and emotional state.

          Anything we do that can prove harmful to us is a bad habit – drinking, drugs, smoking, procrastination, poor communication are all examples of bad habits. These habits have negative effects on our physical, mental, and emotional health.

          Humans are hardwired to respond to stimuli and to expect a consequence of any action. This is how habits are acquired: the brain expects to be rewarded a certain way under certain circumstances. How you initially responded to certain stimuli is how your brain will always remind you to behave when the same stimuli are experienced.

          If you visited the bar close to your office with colleagues every Friday, your brain will learn to send you a signal to stop there even when you are alone and eventually not just on Fridays. It will expect the reward of a drink after work every day, which can potentially lead to a drinking problem.

          Kicking negative behavior patterns and steering clear of them requires a lot of willpower, and there are many reasons why breaking bad habits is so difficult.

          1. Lack of Awareness or Acceptance

          Breaking a bad habit is not possible if the person who has it is not aware that it is a bad one.

          Many people will not realize that their communication skills are poor or that their procrastination is affecting them negatively, or even that the drink they had as a nightcap has now increased to three.

          Awareness brings acceptance. Unless a person realizes on their own that a habit is bad, or someone manages to convince them of the same, there is very little chance of the habit being kicked.

          2. No Motivation

          Going through a divorce, not being able to cope with academic pressure, and falling into debt are instances that can bring a profound sense of failure with them. A person going through these times can fall into a cycle of negative thinking where the world is against them and nothing they can do will ever help, so they stop trying altogether.

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          This give-up attitude is a bad habit that just keeps coming around. Being in debt could make you feel like you are failing at maintaining your home, family, and life in general.

          If you are looking to get out of a rut and feel motivated, take a look at this article: Why Is Internal Motivation So Powerful (And How to Find It)

          3. Underlying Psychological Conditions

          Psychological conditions such as depression and ADD can make it difficult to start breaking bad habits.

          A depressed person may find it difficult to summon the energy to cook a healthy meal, resulting in food being ordered in or consumption of packaged foods. This could lead to a habit that adversely affects health and is difficult to overcome.

          A person with ADD may start to clean their house but get distracted soon after, leaving the task incomplete, eventually leading to a state where it is acceptable to live in a house that is untidy and dirty.

          The fear of missing out (FOMO) is very real to some people. Obsessively checking their social media and news sources, they may believe that not knowing of something as soon as it is published can be catastrophic to their social standing.

          4. Bad Habits Make Us Feel Good

          One of the reasons it is difficult to break habits is that a lot of them make us feel good.[1]

          We’ve all been there – the craving for a tub of ice cream after a breakup or a casual drag on a joint, never to be repeated until we miss how good it made us feel. We succumb to the craving for the pleasure felt while indulging in it, cementing it as a habit even while we are aware it isn’t good for us.

          Overeating is a very common bad habit. Just another pack of chips, a couple of candies, a large soda… none of these are necessary for survival. We want them because they give us comfort. They’re familiar, they taste good, and we don’t even notice when we progress from just one extra slice of pizza to four.

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          You can read this article to learn more: We Do What We Know Is Bad for Us, Why?

          5. Upward Comparisons

          Comparisons are a bad habit that many of us have been exposed to since we were children. Parents might have compared us to siblings, teachers may have compared us to classmates, and bosses could compare us to past and present employees.

          The people who have developed the bad habit of comparing themselves to others have been given incorrect yardsticks for measurement from the start.

          These people will always find it difficult to break out of this bad habit because there will always be someone who has it better than they do: a better house, better car, better job, higher income and so on.

          Research shows that in the age of social media, social comparisons are much easier and can ultimately harm self-esteem if scrolling becomes a bad habit[2].

          6. No Alternative

          This is a real and valid reason why breaking bad habits is difficult. These habits could fulfill a need that may not be met any other way.

          Someone who has physical or psychological limitations, such as a disability or social anxiety, may find it hard to quit obsessive content consumption for better habits.

          Alternately, a perfectly healthy person may be unable to quit smoking because alternates are just not working out.

          Similarly, a person who bites their nails when anxious may be unable to relieve stress in any other socially accepted manner.

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          7. Stress

          As mentioned above, anything that stresses us out can lead to adopting and cementing an unhealthy habit.

          When a person is stressed about something, it is easy for bad habits to form because the mental resources required to fight them are not available[3].

          We often see a person who had previously managed to kick a bad habit fall back into the old ways because they felt their stress couldn’t be managed any other way.

          If you need some help reducing stress, check out the following video for some healthy ways to get started:

          8. Sense of Failure

          People looking to kick bad habits may feel a strong sense of failure because it’s just that difficult.

          Dropping a bad habit usually means changes in lifestyle that people may be unwilling to make, or these changes might not be easy to make in spite of the will to make them.

          Overeaters need to empty their house of unhealthy food, resist the urge to order in, and not pick up their standard grocery items from the store. Those who drink too much need to avoid the bars or even people who drink often.

          If such people slip even once with a glass of wine, or a smoke, or a bag of chips, they tend to be excessively harsh on themselves and feel like failures.

          9. The Need to Be All-New

          People who are looking to break bad habits feel they need to re-create themselves in order to break themselves of their bad habits, while the truth is the complete opposite.

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          These people actually need to go back to who they were before they developed the bad habit and try to create good habits from there.

          10. Force of Habit

          Humans are creatures of habit, and having familiar, comforting outcomes for daily triggers helps us maintain a sense of balance in our lives.

          Consider people who are used to lighting up a cigarette every time they talk on the phone or eating junk food when watching TV. They will always associate a phone call with a puff on the cigarette and screen time with eating.

          These habits, though bad, are a source of comfort to them, as is meeting with those people they indulge in these bad habits with.

          Final Thoughts

          These are the main reasons why breaking bad habits is difficult, but the good news is that the task is not impossible. Breaking habits takes time, and you’ll need to put long-term goals in place to replace a bad habit with a good one.

          There are many compassionate, positive and self-loving techniques to kick bad habits. The internet is rich in information regarding bad habits, their effects and how to overcome them, while professional help is always available for those who feel they need it.

          More on Breaking Bad Habits

          Featured photo credit: NORTHFOLK via unsplash.com

          Reference

          [1] After Skool: Why Do Bad Habits Feel SO GOOD?
          [2] Psychology of Popular Media Culture: Social comparison, social media, and self-esteem.
          [3] Stanford Medicine: Examining how stress affects good and bad habits

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