Try These Lists in Your Mental Health Journal
Making lists is a great way to get organized and stay on track with your mental health goals. Here are some list ideas to get you started:
1. Daily/Weekly/Monthly Tasks
This is a great way to keep track of goals and help you stay on schedule. Include things like taking medication, scheduling therapy appointments, or participating in self-care activities.
2. Coping Strategies
When you’re feeling overwhelmed or stressed, it can be helpful to have a list of coping strategies to turn to. This might include things like deep breathing exercises, journaling, or going for a walk.
3. Gratitude
Gratitude has been shown to improve our moods, increase our resilience in the face of stress, and even boost our immune systems. Making a habit of expressing gratitude can have lasting positive effects on our overall well-being.
4. Warning Signs
Keeping track of warning signs can help you catch a potential mental health crisis before it happens. This might include things like feeling hopeless, withdrawing from friends and activities, or increasing substance use.
5. Triggers
If you know what sets off your mental health symptoms, you can be better prepared to deal with them when they happen. Make a list of things that trigger your symptoms, such as certain people or places, and brainstorm ways to avoid or cope with them.
6. Resources
When you’re dealing with mental health issues, it’s important to have a list of resources to turn to. This might include crisis hotlines, support groups, therapy providers, or psychiatric medications.
7. Self-Care Ideas
Having a ready list of self-care activities can help you intentionally take breaks and recharge. Include things that feel nourishing to you, whether it’s taking a warm bath, reading a book, listening to music, or spending time in nature.
8. Accomplishments
Keeping track of even small wins can boost your confidence and help you see progress over time. Jot down achievements like completing a task, managing a difficult emotion, or trying a new coping strategy.
9. Goals & Intentions
A list of short- and long-term goals can give your mental health journey direction. Break them into manageable steps and celebrate milestones along the way.
10. Positive Affirmations
Create a list of affirmations that resonate with you and lift your spirits. Having these on hand can help you reframe negative self-talk and stay grounded when stress arises.
Making these lists doesn’t have to be overwhelming, you can start with one or two and add more as you go. Over time, they can become a powerful toolkit to support your mental health every day.
If you found these list ideas helpful, you might also enjoy our previous post on How to Identify Your Mental Health Needs
