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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 September 20, 2018

          How to Stay Calm and Cool When You Are Extremely Stressful

          How to Stay Calm and Cool When You Are Extremely Stressful

          Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

          If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

          1. Breathe

          The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

          • Take five deep breaths in and out (your belly should come forward with each inhale).
          • Imagine all that stress leaving your body with each exhale.
          • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

          Feel free to repeat the above steps every few hours at work or home if you need to.

          2. Loosen up

          After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

          Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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          3. Chew slowly

          Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

          Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

          Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

          4. Let go

          Cliche as it sounds, it’s very effective.

          The thing that seems like the end of the world right now?

          It’s not. Promise.

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          Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

          Letting go isn’t easy, so here’s a guide to help you:

          21 Things To Do When You Find It Hard To Let Go

          5. Enjoy the journey

          Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

          Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

          6. Look at the big picture

          The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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          Will this matter to me…

          • Next week?
          • Next month?
          • Next year?
          • In 10 years?

          Hint: No, it won’t.

          I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

          Stop agonizing over things you can’t control because you’re only hurting yourself.

          7. Stop demanding perfection of yourself

          You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

          Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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          8. Practice patience every day

          Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

          • The next time you go to the grocery store, get in the longest line.
          • Instead of going through the drive-thru at your bank, go inside.
          • Take a long walk through a secluded park or trail.

          Final thoughts

          Staying calm in stressful situations is possible, all you need is some daily practice.

          Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

          Featured photo credit: Brooke Cagle via unsplash.com

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