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Working on improving your mental health with a mood journal doesn’t necessarily mean that identifying your triggers or behavior patterns will lead to immediate solutions. Seeing results may take a while. If you react to your triggers fairly immediately, perhaps on a scale that doesn’t align with the trigger (like a delay during your commute sending you into a rage that ruins your entire day), it can help to practice self-care in the moment. Self-help strategies: PTSD Coach offers positive self-talk and anger management strategies, among other tools.
Self-care techniques and general lifestyle changes can help manage the symptoms of many mental health problems. They may also help prevent some problems from developing or getting worse. Here are some tips for looking after yourself that you might find helpful.A mood journal is similar, but since it’s focused on your emotions, it’ll bring clarity to how to improve your mental health. This type of journaling isn’t your typical record of daily activities. Rather, it’s a way to identify and take action around your feelings. When it comes to individuals experiencing depression, the problem can be that they completely detach from their emotions. As Dr. O’Connor said (Stein, 2018):
This bullet journal system was developed by Ryder Carroll, a Brooklyn-based designer. The inspiration was to provide a rapid logging process, which takes less time and effort than traditional long handwritten entries. Note that while research shows apps are good for collection and reflection of emotions, they may not be as helpful with actual logging. Personally, apps didn’t work for me because the way they categorized emotions didn’t resonant with how I felt them. 3. Log it every day Access your Safety Plan instantly and securely - meaning you no longer need to carry around paper notes When you experience a mental health problem it can feel like no one understands. Peer support brings together people who've had similar experiences to support each other. This can offer many benefits, such as: Maybe it wasn’t really the mess your kids left in the kitchen that prompted that after-dinner blow up, for example, but the stressors you experienced at work that day.Anxiety journal: The Worry Watch journal captures your anxious thoughts with a great level of detail. For example, you can record the context, scenario, and intensity of the anxious thoughts. When I was ready, I looked at my core emotions and thought about past situations that brought up those feelings. I asked myself what made me feel that way.
Recognizing that an episode has stretched over a whole week helps “wake me up” and motivates me to break the cycle or get help. Sharing with therapist: Moodfit lets you easily share mood charts and other insights with your therapist or coach, so they’ll know how you’re doing between appointments. Do you like taking pictures? Why not capture your mood through these polaroid frames? You can even draw small figures inside them!Customization: The app has a database of icons for personalized activities, and you can mix and match your moods with emojis and customize color themes, Online forums. Try an online peer support community, such as Mind's Side by Sideand Bipolar UK's eCommunity . Helmenstine, A. (2011, February 25). Mood Ring Colors and Mood Ring Meanings. Retrieved from https://www.thoughtco.com/mood-ring-colors-and-meanings-608026 The below quote by Darwin emphasizes the connected nature of our body organs and adds some explanation to this phenomenon. I’m able to clarify and be honest about how I feel rather than worry about how other’s think I may feel.
Plot twist: I tried positive journaling in the fiery timeline of our Lord COVID-19 and found it incredibly invalidating to my own nonpositive emotions. If you’re like me, mood journaling might be the answer.Now, columns 2-8 will be a day of the week from whatever day you want to start on. Step 1: Fill In Your Emotions The mood journal lets you record how you’re feeling and why. Or you can just write about what’s happening. Berna, G., Vaiva, G., Ducrocq, F., Duhem, S., & Nandrino, J. (2014). Categorical and dimensional study of the predictive factors of the development of a psychotrauma in victims of car accidents. Retrieved from https://tel.archives-ouvertes.fr/tel-01177845/document No, you will need to be onboarded by your healthcare professional first before you start recording. What does onboarded mean? Smyth JM, et al. (2018). Online positive affect journaling in the improvement of mental distress and well-being in general medical patients with elevated anxiety symptoms: A preliminary randomized controlled trial.
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