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Looking for a mental health resource that will actually help you cope with anything life throws at you? Keep reading to learn more about the BEST CBT-based printable mental health journal!
I, Alexa Davis, founder of Ambitiously Alexa, am not a licensed psychologist, counselor, physician, or therapist, nor am I claiming to heal, treat, cure, or prevent any psychological/emotional/medical conditions. This printable mental health journal is not meant to substitute or serve as therapy or any diagnostic measure or tool. This is only meant to be used as a helpful guide. (The most I have is a B.A. in Psychology, so I’m not able to do anything fancy here!)
Mental illness or not, huge-ball-of-stress or not, we need to start taking our mental health as seriously as our physical health.
Think of it this way: you probably go to routine doctor’s appointments to check in on your physical health. Why shouldn’t you check in on your mental health here and there, too?
Let’s face it. We ALL experience life’s daily stressors and bad days. And you don’t need to be struggling with a diagnosed mental disorder or see a therapist to benefit from assessing, understanding, and improving your mental health.
This post is all about the printable mental health journal
How can journals improve mental health?
By keeping a journal for your mental health, you’re making an intentional effort to put your mental health at the forefront of your mind. You’re addressing your struggles and brainstorming how you can best tackle them. That’s a step ahead of many people, and it is SO very beneficial to your wellbeing.
If you turn mental health journaling into a habit, you’ll get into the routine of understanding your emotions, triggers, and roadblocks. And with better understanding of the problem comes more efficient problem-solving skills. Research shows that expressive journaling reduces anxiety too.
From both an emotional and practical sense, journaling is a ridiculously useful tool for improving your mental health!
What makes THIS printable mental health journal stand out?
I’ve learned that prioritizing my mental health was the key to seeing improvements in the way I respond to stress, manage my emotions, and fix maladaptive coping habits and behaviors.
And this mental health journal will help you do just that.
This is not affirmations and fluff. It’s getting a real grasp on your mindset and behavior tendencies. It’s setting mental health goals to help you create a plan for bettering YOU–wherever you’re at on your mental health journey.
As someone who has struggled with anxiety and depression, has a B.A degree in psychology, and loves studying cognitive behavioral therapy (CBT), I know exactly what a journal like this needs to be a valuable resource for anyone just trying to manage what life throws at you!
This printable Mental Health Journal is exactly what I wished I had when I was first navigating my mental health. So between each writing prompt, activity, and mental exercise that was carefully curated on every page, I know it will be insanely useful for you too!
If you’d like to change your coping habits and the way you respond to stress, this is ABSOLUTELY the resource for you!
Who is the printable mental health journal for?
I want to make it very clear that you do NOT have to be struggling with mental illness to benefit from the Mental Health Journal!
As I said before, we alllllll experience life’s daily stressors. So there will be times where our mental health could use a little attention and care! This journal can be useful for absolutely anyone.
Although, if you struggle with anxiety and/or depression, you will find this journal to be especially helpful!
Now, let’s see the printable Mental Health Journal in action and break down some of the pages! I’ll show you exactly why this mental health journal is seriously the best.
Printable Mental Health Journal Spreads and Worksheets
First Off: Use The Printable Mental Health Journal to Set Your Mental Health Goals
You won’t be able to pinpoint what you’re working toward if you don’t lay out a clear vision. That’s why right smack on the very first page is the Mental Health Goals page.
Because mental health has a few different elements at play (emotions, thoughts, and behaviors), you’ll want to identify goals relating to your mindset, behaviors, or any other ways in which you’d like to improve your mental health.
Looking at the examples in the photo, my mindset goals are focused on improving my thought patterns. My behavior goals are focused on improving my actions. Lastly, my other goals are anything else relating to mental health that comes to mind. This can be as open-ended as you want!
*P.S: None of the written examples shown are necessarily my own, they are just a guide for you!
Journal Prompts to Reflect on Every Activity You Do
Doing a mental activity is one thing. But to really absorb what you’re doing, it’s even better to reflect on it and observe your mental processes.
That’s why after each page, you’ll see a writing prompt like the one pictured. This will give you the chance to reflect on the mental exercise you just did and see where your thoughts take you.
So, after the Mental Health Goals example we saw earlier, the next page would be a writing prompt relating to your Mental Health Goals. Just as “Identifying Triggers” is its own activity with a writing prompt to follow!
Activities and Templates to Help You Re-Train Your Thought Processes
Raise your hand if you’ve ever been the victim of a negative thought! 🙋
Of course, right? And you also probably know how impossible it can feel to get yourself out of a negative thought and avoid it spiraling out of control.
And I mean…it ain’t easy! Just look at all the steps you gotta go through on this page to travel from negativity to rationality!
But I swear, if there is any page in this journal that will totally transform the way you approach your thoughts, it’s this one right here. This page is inspired heavily by CBT (cognitive behavioral therapy).
These helpful little boxes will guide you from start to finish on how to reframe any negative thought.
The biggest takeaway from this page is that it gets you to question the evidence behind a negative thought. When you start to realize that perhaps your thought isn’t grounded in much evidence, it helps you see it more rationally.
There are many pages like this one throughout the journal that build upon understanding and improving your thoughts. There’s also pages specific to delving into your emotions and behaviors!
Bullet Journal Enthusiasts: You Will LOVE These Symptom Tracker Pages
Talk about getting a clear picture of how your mental health is going! There are three tracker pages just like this: daily emotion tracking, daily behavior tracking, and daily physical symptom tracking.
The specific emotions/behaviors/symptoms you want to focus on are tailored to you. That’s why you get to write them in yourself down the left hand side.
You can pick the emotions specific to what you struggle with and what you’d most like to improve on. Completely customizable!
Either start tracking on the 1st of the month (hence the 1-31 slots), or you can just pick it up right away. Either way, you’ll get a full month’s worth of a visual to gauge how you’re doing.
If this is something you want to keep up, I highly encourage you to print duplicates of these tracker pages (or ANY of the pages!) for your personal use!
I created this printable mental health journal to go above and beyond what you might already see on the online market.
With an organized design, thought-provoking writing prompts, actually useful activities that will truly shape your emotions and cognitions…you’ve got yourself the perfect resource for taking charge of your mental health.
I can’t wait for you to print it out and see for yourself how much this will improve your wellbeing!
I CAN’T WAIT FOR YOU TO USE IT!
Want more tools and tips for your mental health? Join us in my FREE Facebook group HERE.
Psst…don’t forget to grab your FREE anxiety tracker too!
Managing anxiety is tough. This tracker makes checking in on yourself a little easier. Want to gauge how your anxiety symptoms are doing? ...and want it free? Get my printable anxiety tracker sent straight to your inbox!