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Bullet journal mood tracker layout mockup

Bullet Journal Mood Tracker: A Mental Health Therapist’s Take

Although bullet journaling is about saving time and space, when it comes to a mood tracker, research suggests that slowing down may have benefits. In this article, learn how I used my training as a mental health therapist and my personal experience as a bullet journaler to reimagine a new mood tracker layout for 2021 and beyond- based on peer-reviewed research exploring the intersection of journaling and mental health.

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Image of an open bullet jounal on a white background, pages contain mental health related templates.

4 Bullet Journal Layouts to Support Mental Health

Bullet Journal blogs and hashtags are filled with mental health and self-care focused templates, but are these layouts actually effective for maximizing the mental health benefits of a bullet journal? In this article, I explore existing research on how journaling and expressive writing can benefit mental health and, from that research, outline three ways to maximize the mental health benefits of your bullet journaling practice. Along the way, I’ll show you a few of my worksheets and resources that are perfect for adding to a bullet journal.

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Title reads, “Spectrum of anxiety coping Underneath, a spectrum is drawn. There is red on the extreme ends of the spectrum with labels. The red spectrum end on the left has text underneath that says, “Shaping life to avoid triggers.” The other red spectrum, on the right, has text underneath that says, “Self-harm via over-exposure.” Next to the red ends of the spectrum are orange and yellow blocks, with a green block in the middle labeled, “Growth Zone,” where the dial is.

Spectrum of Anxiety Coping Visual Illustration

Everyone has a different “default” way of coping with anxiety – and many of us will experience a shift from one extreme of the spectrum to the other at least once during our lifetime. While our culture praises the “brave” approach and shames the avoidant, the extremes of both approaches are equally harmful ways of avoiding the discomfort of being present to the tension of the middle ground. In this middle space – where we feel our fear but choose to tolerate some discomfort in order to grow – we inhabit our bodies, we have self-compassion for ourselves, and let ourselves experience the emotions inherent in doing things that are really, really hard.

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Rainbow of Emotional Regulation - A Printable PDF Social Emotional Learning Resource.

Rainbow of Emotional Regulation – A Social Emotional Learning Printable Infographic

All of us have some resiliency to cope with challenges. When we encounter difficult experiences that take us past the range of our ability to tolerate, the ways we tend to respond fall into one of two categories: those of us who get agitated, and those of us who shut down.

Emotional regulation refers to our ability to stay present, engaged, and able to listen and learn despite challenges. My rainbow of emotional regulation is a social-emotional learning resource that can help teach this concept in the classroom, in counseling sessions, or at home.

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