How To Stay Calm

One important thing I’m learning on my journey through life is how important it can be to keep your cool, or just be calm. I worry and stress a lot just on my own, but since I pick up on the emotions of people around me so easily, this sometimes gets really hard to deal with. I already have a hard time staying calm when it’s just my own things, but when it has other people involved too…well that can be a lot harder.

This spread was inspired by another spread, though the things on the list were how to stay calm during a busy work day. I thought to myself, “This would be awesome to put in my journal if it was geared more towards my everyday life.”. So after some thinking, this is the end result! And yes, it says to take a deep breath or to breathe more than once, but I think it’s really important to do throughout the whole process, even after you’ve calmed down. It can be so easy to just forget to breathe sometimes!

How To Stay Calm
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DBT for Anger Notes: Part 1

A few months ago I started taking some notes in my Mental Health BuJo from a book called The Dialectical Behavior Therapy Skills Workbook for Anger (phew, what a mouthful!) and I really enjoyed how they came out, so I’d like to share them!

I decided to get this book a while ago because I’d been noticing that my anger was suddenly out of control. I went from being this person who rarely felt anger (or so I thought) to being someone who felt angry all the time, and it made me really uncomfortable. I knew something had to be done, so I bought the book and also started seeing a counselor who helped me with my anger. Here are some of the notes I took on it!

This was just about the basics. When we feel angry, anger cues, and components of anger: Physical, Cognitive & Behavioral.

When I first really started to notice my anger, it took me by surprise. In the past anytime I had been even remotely angry I would have a good cry over it and not actually feel that angry at all. I often felt ashamed, stupid, weak or powerless, ridiculed, betrayed…but I didn’t really felt like I was actually angry. I just thought I was a person who didn’t ever really get angry.

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Recap of Mindful March

Wow, I can’t believe March is already (almost) over! This month felt like it went by really fast, but I have been keeping fairly busy so that definitely makes the time feel like it’s just flying by.

Today I’ve been spending some free time going over plans for April & checking out how I did for March. I am really excited for April, and am really proud of my progress from March. At the end of February I decided I wanted to focus on my mindfulness, thus, Mindful March was born. If you check out that post you can see a bit more info about it!

So a quick recap of what my Mindful March consisted of:

  • Major focus on Mindfulness in my DBT books
  • Daily Mindful tracker (I’ve called mine Mindful Life)
  • Practice 5 mins of Mindfulness daily
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Monthly Motivational Rewards Chart

Sometimes it can be hard to stay motivated, especially if you struggle with depression or many of the other mental & physical disorders that can make getting through the day a bit more difficult. Sometimes even getting out of bed and putting on pants can be a struggle, especially when you feel there is no point and you aren’t getting anything out of it, or feel that you’re going to have a bad day anyways so why bother.


Motivating yourself with little rewards when you’re feeling rough, or any other time where you need a little boost is a pretty great idea in my opinion. Especially if your rewards are things you wouldn’t normally treat yourself with (new clothes when you normally wear your clothes until they are in shreds, some slightly more expensive pens for journaling that you’ve been eyeing for months but don’t really need, a gym membership so you can finally lose those last few pounds, etc). The rewards don’t have to be monetary either, they could also be things like getting your husband to take the kids for a day so you can have some peace & quiet (or more likely catch up on housework lol). It can be something that you’ve been putting off for months, or possibly years but really want to find the time to do.

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Starting Your Own Mental Health Bullet Journal

I’ve been sharing some of my blog posts on a few groups on Facebook, and I’ve been getting a lot of messages on Facebook about why I started a separate BuJo for my mental health, along with how I decide what to put in it! I hope this helps some people out, keep in mind these are just my personal preferences & geared towards what I find helps me the most, so some of this might not work for you.

Why I started a separate bullet journal for my mental health:

  • I had too many pages & spreads I was duplicating each year, taking up valuable space in my daily BuJo (also taking a lot of time!).
  • I don’t like taking pages out of old journals & pasting them into new ones. Most of the spreads had other stuff on the other side of the page (trackers, part of a weekly, etc), so taking it out would just mess things up when I go through old journals to check something – which I do often enough that it’s not worth it to take a page out.
  • Currently I can fit a whole year into one 250 page A5 journal, and I really like it. If I added all the mental health spreads I wanted to each year, I’d have to split my year into 2 journals for the year and that doesn’t work well for me.
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