26 Mental Health Bullet Journal Spreads 💜

26 Mental Health Bullet Journal Spreads 💜



Mental health bullet journal layouts 🥳 Today we have 26 layout ideas to support your mental health and self care 💪

💜 Inspiration sources and resources
Emotions wheel: https://www.glenntrigg.net/emotions-wheel/
Anxiety attack plan: https://craftsyhacks.com/wp-content/uploads/2020/01/5-67078282_2364316983649977_1017240444106378515_n-768×960.jpg.webp
Recipe for a good day: https://www.instagram.com/p/B2omLGqhJQM/
Ways to detach: https://www.instagram.com/p/BTM7soUjK_y
Mindfulness activities: https://www.instagram.com/p/BmYg-wQn9eH/
Cognitive distortions (idea): @Moss B
Cognitive distortions (reference): https://iqdoodle.com/cognitive-distortions/

💜 Related videos / links
Mental health bullet journal playlist: https://www.youtube.com/playlist?list=PLFmDbK4-NLnmhArPKuftJsurUqAyhwF9Q
Physical health layouts: https://youtu.be/Logv8hd1III
Reset checklists playlist: https://www.youtube.com/playlist?list=PLFmDbK4-NLnnwr1ZOkMOEbff2tKdKnzk1
Bullet journal ideas playlist: https://www.youtube.com/playlist?list=PLFmDbK4-NLnnkho8JHKW9gIDbqdZ3gsNX
Are you a bullet journal beginner? Start here: https://www.youtube.com/playlist?list=PLFmDbK4-NLnloAExNOEPVkibK0GAkEkq-

💜 Supplies used (feat. affiliate links)
Archer & Olive A5 journal: https://bit.ly/AandOJournals
Archer & Olive monthly accessory box: https://bit.ly/AOMonthlyBoxes
Paper Mate Inkjoy pens: https://amzn.to/3C9BGSJ
Tombow Dual Brush Pens (277, 243): https://amzn.to/3ge3Cg3
Zig Clean Colour Dot Marker: https://bit.ly/Zig6Set
Staedtler Triplus Fineliners: http://amzn.to/2E4FKcE
Clear plastic ruler: https://amzn.to/3pQ4cmg
Creative memories corner rounder: https://amzn.to/2Y68ABX
Craft knife: https://amzn.to/2S8SCYc
Double-sided adhesive roller: https://amzn.to/2QyMY0w

💜 Timestamps
0:00 – Mental health bullet journal spreads
0:42 – Aspects of mental health
1:26 – Emotional vocabulary
2:05 – Quote page/log
2:31 – Circles of control/can’t control
3:04 – What’s wrong page
3:51 – Mood boosters
4:18 – Anxiety attack plan
5:03 – Recipe for a good mental health day
5:35 – Ways to detach
6:15 – Destressing ideas
6:42 – Routine plans
7:15 – Mindfulness activities
7:44 – Listen/watch/read list for mental wellness
8:31 – Mental health goals / planning
9:26 – Mental health challenges
9:58 – Mental health bingo
10:30 – Treat yo’self and treat others
11:19 – Self-care toolbox
11:48 – Mental health first aid kit
12:30 – Mental reset checklist
13:01 – Checklist for better sleep
13:31 – Compliment keeper
14:22 – I love me because
14:48 – I am, I can, I have, I will
15:29 – Happiest vs unhappiest me
16:21 – Cognitive distortions

#jashiicorrin

so you want to use your journal to help support and improve your mental health but outside of a mood tracker you're not really too sure what pages you can set up don't worry team i've got you today we have 26 different layout ideas that you can include in your journal that are mental health related do i encourage you to set every single one up absolutely not there are quite a few ideas here but pick and choose the ones that you think would resonate with you i'm all about giving you guys ideas but i don't want you to overwhelm yourself starting off by saying in researching the ideas that we have in this video i did find a heap more so this is actually only part one of two videos we'll have 26 in this one and 26 in the other one the first idea we have though is what i'm calling the aspects of mental health reference or effectively a page where you can list out the different parts that make up mental wellness or mental health depending on where you look online there may be a different number of these things the reference i was using listed six but we have autonomy positive relations personal growth self-acceptance environmental mastery not that i could quite fit it there and purpose in life depending on how you set up this page you could include a little bit of explanation or details about that or what you can do to support each of those areas all of the pages we have in this video are just examples of how you could set up the layouts so do make sure to tweak them to fit your needs the next idea we have is a reference for different emotions and i saw one creator call it the feel wheel which i thought was excellent in researching the layouts we have today i went through a bunch of different online articles and youtube videos and i do have a playlist of mental health related layouts that you can check out after this video as you can see here though the wheel is broken down into six main categories so fear anger disgust sad happy and surprised and then each of these branch out into different variations of those emotions sometimes it's hard to describe how we're feeling in any given moment so a reference like this could come in handy the next idea we have is quotes to promote mental wellness so these are quotes that resonate with you to help you support your mental health these could be inspirational motivational or just quotes to help you put things in perspective really anything that helps support your mental wellness this could be done as a full quote page with just one quote or it could be kind of like a quotes log or a place to put a bunch of different quotes that you find flipping over and our next idea are what we call the circles of control or the things that you can control and the things that you can't things within your control things outside of your control i set this up as a two column list but given the whole circles of control name you could of course put these into circles these could be set up for any kind of general circumstances or you could be thinking about specific examples so maybe the things you can and can't control when interacting with your family the things you can and can't control in your workplace etc the next idea we have is a what's wrong page or a page that you can come to when you're feeling a certain way and reflect on how am i feeling what can i do about it so i have four different examples here so maybe one of the feelings you have is my physical space is stressing me out or i'm feeling lonely or my to-do list is overwhelming me or i'm just feeling a bit down effectively you break up your page into those different sections with these different ways that you could be feeling that aren't optimum and then list out some things underneath that that you can do to make yourself get back to that better place so for instance for the physical space being stressful you could do a 10 minute tidy you could just put some things away you could maybe air out your house to make it feel more fresh that kind of stuff the next idea is a mood boosters page so things that you can do to just boost your mood you could put these in terms of different areas of your life so boosting your mood at work boosting your mood at home boosting your mood with friends etc or what i've done is i've listed them in terms of time so one minute things five minute things 10 and 30 minute things then depending on the amount of time you actually have available you'll know which box to look at the next idea is what we're calling an anxiety attack plan so if you are having an anxiety attack what can you do to get yourself back to a more comfortable state a place where you're not in panic mode the reference i looked at suggested two different ideas so grounding and breathing grounding being five things you can see four things you can touch three things you can hear two things you can smell and one thing you can taste and breathing being about doubling your exhalation so breathing in for three seconds but then breathing out for six breathing in for four breathing out for eight having some different strategies on your plan might be helpful just depending on what works for you and if certain techniques maybe don't work in all situations that kind of stuff flipping over and our next idea is what we're calling a recipe for a good day so what kind of things can you do to make sure that you're gonna have the best mental health day possible i've split this into two categories so things to do on a regular day versus things to do on a deluxe day or maybe a day when you have a bit more time or you really want to treat yourself as can be expected what you put on these lists is completely up to you make sure that you're taking these ideas and making them work for you don't just go with what i've written down they're just examples sometimes one of the best things that we can do for our mental health is detaching from others or detaching from situations that don't really lend themselves to being our best selves a layout idea that relates to this is a list of ways for you to detach in those situations again this could be an example where you have different layouts depending on different situations so ways to detach at work ways to detach when interacting with your peers it really depends on the situations that you need to detach from although detaching is quite often seen as a negative thing sometimes it's a necessary thing sometimes it's something we just need to do to protect ourselves and our mental wellness our next idea is a list of distressing ideas and i've split these into two categories again so things you can do now or things that will kind of alleviate your stresses immediately versus things for later so you're still going to do them now but they're going to be for long-term stress relief another way you can think of this is favors for future you what can you do immediately that will have payoff in the future things that your future self will thank you for the idea we have under this is a routine plan so you can see the routine plan that we've got here is based on a week so got the week days and things that you can do on them for your mental health on those days but maybe your routine is a morning routine so how do you set yourself up for success in the day or maybe it's an evening or afternoon routine how do you wind down from work or after dinner that kind of stuff of course a routine could be mental health related or it might be physical health related but we've got a separate video for physical health spreads flipping over our next idea are mindfulness activities or ideas of things that you can be mindful present in the moment and just give yourself a little bit of mental calm i've listed nine ideas here but of course make sure you're listing ideas that actually help you be mindful help you be present in the moment and hopefully ones that you actually enjoy there's absolutely no point in populating a list with things that you find to be laborious or boring we don't want that for you our next idea is a listen watch read list or things that you can listen watch and read to help either support your mental health or to help learn more about your mental health remember everybody has mental health just in the same way that everybody has physical health i've set this up using an adjusted alastair method so we've just got a list of all of the different media and then these little icons on the side represent the different types of media with a little key down the bottom a dot underneath a column so for instance this dot here represents a book that hasn't been read yet whereas a cross in that column represents a book that has been read a half cross or a dash or a line means that that thing has been started in this case it is a movie or documentary according to our key our next mental health spread idea is setting yourself some mental health goals a lot of people set physical health goals whether they be getting to a certain weight or being able to lift a certain amount at the gym or whatever it might be but mental health goals are important too so making sure that you have a place in your journal to set them and plan them out is important the little planning example we have here has a space to write in what that goal is a place to elaborate what that goal actually is like what do you mean by it elaborating on what success looks like a space to outline why that goal is important so why do you actually want to work on it giving yourself that one meaningful reason and then we have the how so the house section will probably be a little bit bigger than just three lines but you want to think of what one-off or monthly actions can you do what weekly actions can you do and what daily habits do you need to build related to this we have what i'm calling mental health challenges so these aren't necessarily challenges you're facing but more monthly or weekly or one-off little mini challenges that you want to try and do to help build up your mental health or improve your mental health i've done this one as if each of these challenges is a one month challenge so 12 boxes for the entire year so things like daily gratitude doing a yes no list each day writing out your daily wins working on your sleep routine etc flipping over and on to a layout that a lot of people do enjoy we have the mental health bingo board this one just involves drawing out a grid size of your choosing mine's a four by four and in each of the little boxes writing down something that helps to support or improve your mental health again the ones that i have here are just examples make sure you're picking things that are actually going to support you but some things that i've got here are things like saying no making art getting nine hours of sleep chatting with a friend etc another mental health layout idea is a treat yourself list and others so again we've split it into two things that you can do to treat yourself and things that you can do to treat other people i always find that treating other people is a really good way to just give yourself a little bit of like a mood boost so these are really little things that you can do to just help somebody out make somebody else's day a little bit more positive and same idea for yourself finding ways to treat other people like treat them not like how you should treat them it's actually really hard to find online because if you look up how to treat other people it's just like how to be respectable to others so if you have any ways that you think that you could treat other people those small little niceties that you could do for them drop them in the comments so that we actually have a reference list because it is so hard to find online over to our next page though our next idea is a self-care toolbox and i've taken this as more of like the actions that you can do to promote self-care with yourself or ways that you can care for yourself so i very much thought about these as being action based for this one we've broken it down into six different areas so physical self-care professional self-care psychological self-care personal spiritual and emotional and all of these things still support your mental well-being a very related idea but slightly different is the mental health first aid kit and this one i've taken to mean the items that you can have on hand to help you support your mental health i've done this one in the form of kind of like a sketch notes thing so just drawing in some little doodles with a little explanation please don't don't make fun of my zen rock he looks kind of like a digital potato but this is what my wax warmer looks like he's a lot cuter in real life but anyways on here i've also included a number for support services so it would be good if you're making a list like this for yourself to look at what the number is for the support services in your area or country flipping over and our next idea is a mental reset checklist so for when you're feeling overwhelmed for when you really just need to get things out of your brain so you can look at them from a bit of a distance what are the steps that you can do to help support that process i've listed down 10 steps here and as we've said it's just an example make sure that you consider what your reset checklist would look like i do love a good reset checklist though i've got a weekly one i've got a monthly one and i think i'm gonna have to make a mental reset checklist as well another checklist that you can have is a checklist for how to get better sleep sleep is really important when it comes to just overall wellness whether that be physical or mental so having a reference of how you can get better sleep might be helpful i've just listed some ideas here so thinking about things like when are you eating and drinking certain things are they actually conducive to getting good sleep for example are we having a coke zero at 11 pm jessica anyway our next idea is a compliment keeper and for this one i've just given it a little label said love notes doesn't actually have to be like a love note but just things that people say or compliments people give you anything like that that you can save and refer to when you need them so we've got ours in a little envelope here we've just got some little examples like jess you did an awesome job of the work roadmap from deb thank you hypothetical deb and thanks for all your help in excel from hypothetical tara i did not write these notes for myself yeah i did there we go we'll just slip those back in there super cute i don't know about you but i find it very hard to remember compliments after it's been a little while since people gave them to me so having a compliment keeper like this could be super helpful a related idea is an i love me because list so this one is mainly about other people and what they say that's nice this one's about the nice things that you can say for yourself my list starts at 11 because i'd used up to 10 for this list but you kind of get the idea so listing out the different reasons that you love yourself so any of your attributes qualities things that you do that make you love you flipping over and we have the i am i can i have and i will page so you can see we've split this into four with one for each section so i am very much like attribute based i am honest i am independent i am strong i can so kind of skill based i can make complicated formula in excel i can teach chemistry well that kind of stuff i have this isn't so much about material things you have but more like things that you've done before so effectively it's kind of like a list of achievements and then i will so essentially goals for the future another mental health related layout that you can use in your journal is a happiest versus unhappiest me list so the things that you can do to make you your happiest self or the things that your happiest self does so maybe your happiest self consistently has saturday afternoons off to read maybe happiest you gets out into nature every day maybe happiest you gets in touch with friends and family at least once a day or once a week whatever it is for happiest you then you think about the reverse what does unhappiest you do unhappiest you never gets into nature unhappiest you never contacts friends and family if you guys watch michelle b then this is effectively the anti-vision but a page like this just helps you get a little bit more clarity on the things that you should be doing to be your happiest self flipping over and our next idea are the list of cognitive distortions now this is an idea that i found when doing my research for this video and in particular i got this one from another youtuber moss b who is featured in that playlist that i mentioned before which i do encourage you to watch through but these are the 10 different distortions that often people fall into which effectively kind of warp their thinking away from what's actually happening so having a list of these in your journal could be really helpful for just checking in to make sure that you're not falling into these more often than is ideal as mentioned this video has 26 ideas though i do have another one that has some more which features this layout here which is very much related to the cognitive distortions so if you wanted more inspiration for mental health related bullet journal layouts do be sure to check out the playlist and the video that we have on the screen here as always team thank you for watching and until next time bye

#Mental #Health #Bullet #Journal #Spreads

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