If you live with depression, you’ve probably tried every trick in the book or on Google to take back control of your emotions and mental health. This post will offer bullet journal spread ideas to combat depression and track your mental health.
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I have personally struggled with depression, and I wish it upon no one. Not even the boys who teased me and called me fat in high school. No one. Both my siblings deal with mental health as well, so I have a lot of experience on the topic.
And while I’m not licensed and don’t have a degree, I want you to know I’m here. You can email me anytime. If you want to chat or blow off some steam, don’t hesitate. I’m never too busy to listen and console if I am able to.
On another note, I truly believe bullet journaling has helped me take control of my mental health (for the most part). With trackers and specific pages dedicated to mental health and self-care, I am able to see trends in my moods and keep track of triggers and episodes.
According to the NIMH, 350 million people suffer from depression worldwide. About 6.7% of adults in the USA suffer from this horrible condition. So, today I want to offer a little bit of peace and possibly some relief through mental health bullet journal spreads. If you haven’t previously heard of or used the bullet journal system, I have an entire blog series you can read here.
Related: Free Bullet Journal Mental Health Tracker Pages for Your Bullet Journal
Bullet Journal Mental Health Spreads to Combat Depression and Anixety
I found this fabulous image on Pinterest and followed it back to the creator, Lindsay Braman. It’s absolutely genius and effective if you suffer from manic-depressive episodes or anxiety. By tracking your symptoms and then defining things leading up to the event, you can narrow down what triggers you.
Lindsay has been generous enough to also create a minimalistic version of this spread and a PDF version of the image below for you to use. You can find the printable in her post, here. If you want to use this spread, head to Lindsay’s post. She shares exactly how to use this page for the best results.
Also, be sure to check out her Instagram for all the mental bullet journal mental health inspiration. She is truly incredible.
Mental Health Tracking Page
If you live with depression or anxiety, you probably know that your emotional states can vary widely. Having depression does not mean you are just sad or feeling down. It can encompass other symptoms like fatigue, irritability, loss of appetite, and physical body aches. Having a page to keep track of your symptoms can help you see trends.
In my monthly mental health tracker, I include emotional and physical symptoms. Each day, like a habit tracker, I check any of the symptoms I experience that day. I also keep a line graph to track my overall mood, hours of sleep, and energy level. And I noticed that my mood was often poor when I hadn’t got at least 5 hours of sleep. Also, I tend to get less sleep when I start to slip into a depressive episode.
Finally, on the right side of the page, I decided to write down lists of things weighing me down, and things that make me happy.
List of Self-Care Activities
How often do you treat yourself? If you’re having trouble coming up with the last time you took time for yourself, this page could benefit you. Write down a list of things you love to do, that are just for you. Not for your husband, your kids, your sister, etc. Just for you.
For me, these things include taking a bath, doing yoga, doing my makeup, taking a lazy day to cuddle on the couch and watch Grey’s Anatomy, and obviously, spending time in my bullet journal. Now, I’m a mom. I don’t have tons of time for me. But, when the kids go to bed at night, I always try to squeeze in one activity where I am the center of my universe. And it has truly helped me combat depression.
Daily Gratitude Log
This is one I have used on and off, but I’m working to really committing myself to using this page every day. Taking time to think about what you are grateful for in a day is so beneficial for people living with depression. Because often times, when we are feeling really down and having a low, everything seems bleak. But, if we consciously think about the good in the day, even if it’s just that you woke up before noon or kissed your husband, we can work to rewire our brain. Think of the Law of Attraction. The more positivity you incorporate into your life, the more positive you will become.
This is a lot easier said than done. We all know that. But, if you work on it and work towards seeing the positive in each day, you will eventually be able to see the good in each day a lot easier.
A F*ck This Page
Yep. Take an entire page to write down your frustrations, fears, and things that are making you feel down. Journaling has been proven to improve your mental health. And sometimes you just need to get that frustration and anger out on paper. Obviously, if you prefer a less vulgar title, you can change it. But I like the title. It makes me feel like I am more powerful than my negative emotions. That I’m punching those hurtful emotions right in the teeth, if you will.
I would love to see what you have come up with track your mental health in your bullet journal. If you have a page idea or would like your spread to be added to this post, share your post on Instagram and tag me @the.petite.planner and use the hashtag #thepetiteplanner.
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Ashley Ziegler says
I’m going to have to try this spread! I did a semi-colon spread for my December tracker. It was cool but this seems awesome!
Ashley, I am happy you found this post and that you found it useful. I’m sure you December tracker was gorgeous and awesome. Thanks for dropping by and leaving a comment. It made my day!
Melissa Tatum says
What an incredible and beautiful heart you have! Thank you a million times for sharing. I am new to bujo and I am so very thankful that I stumbled soon your page. ❤️
Thank you for your kind words; it means more than you know. Also, welcome to the wonderful world of creative planning. It’s great fun and definitely a fabulous life tool. Have a wonderful day.
Wow! So blessed to have run across your site. I can hear your heart for hurting people. Thanks so much for sharing. I will be checking back , and sending clients here too! Stay positive!
Lyn, you are incredibly kind. Thank you for your sweet words. I am happy to help where I can. If I can help one person who is battling with depression or anxiety, I feel like I am doing pretty good. Obviously, my hope is that I can reach more people and help them to the best of my ability. No one deserves to fight this battle alone. Have a blessed day!
I love the fuck this spread, really good idea with a fun twist. I will make that in my bujo asap. Thanx for the blog and the ideas!
You are very welcome!! 😁