Taking care of your mental health is necessary because your mental health is linked to what you think and feel. Both of these can impact how you react to situations as well as how you live your life. 

When you have an action plan, you can improve your mental health to help deal with what’s troubling you. Eventually, you’ll have a system in place so that whenever something surfaces, you’re quickly able to handle it with ease. 

Journal Your Life for a Week

One of the things that you can do is to journal. Set aside a week to make sure that you write down what’s going on in your life for seven days. You’ll want to write in your journal throughout the day. 

Your journal doesn’t have to be in any specific format. You can simply write down points during your day. Talk about whatever it is that’s going on during your day. Don’t try to be perfect as you write. 

Allow yourself to be imperfect. Overlook typos, and if you need to scratch a word out, do it. It’s okay for the journal to be messy. What journaling can do is it can show you the points of origin for what’s behind your mental health suffering. 

It helps you emotionally because you can pour your feelings out in the pages of the journal. This can prevent you from keeping the emotions locked up, which causes stress to build and can lead to trying to find unhealthy ways to deal with that pressure. 

When you journal about what’s going on with you, it helps you see that the emotions and thoughts going on inwardly contribute to what you’re doing in your professional or private life. 

Once you’ve spent a week writing in your journal, then it’s time to examine the results of what you’ve written. You’ll be able to determine if what’s causing you mental health stress has to do with your job. 

You might discover that by writing it down, you uncover an emotional link such as worry or anger. It could be that by looking back over your week of journaling, you find that what’s at the root of your problem is a relationship. 

When you journal about how you feel about a relationship, you can often discover what you haven’t been saying out loud, and this can help you work through issues. Journal about your health if that comes to mind.

Whatever goes on with you during the week is what you want to talk about in your journal. Make sure that as you write, you get as specific as possible. For example, don’t just write that you have a problem in your relationship. 

Get to the root of what’s going on and how you feel about that and what kind of a reaction you get from your emotions and your body. By journaling, you’ll be able to find relief from stress and identify root causes of mental health chaos. 

Divvy the Problems Up Into an Actionable Chart

Once you’ve journaled what’s going on during your day and you’ve analyzed the results, then it’s time to take some action. By taking action, you can successfully manage whatever the issues are and gain better control over your mental health. 

The problems should be categorized into things that you can’t change no matter what. These things could be issues you have in your day to day life or past situations that just can’t be altered. 

The first step when faced with these things is to determine what you feel about them. You may not be able to change the issue, but you can learn how to deal with the emotion that can upset you. 

Sometimes, just the step of acknowledging that you can’t change something helps you learn ways that you can cope with it. Along with things you can’t change, you have things in your life that you can alter that can lead to better mental health. 

You can learn how to stop a negative self-talk loop. Learn instead how to speak positively to  yourself and with kindness. Discover how to appreciate and love who you are. 

Something else you can alter for yourself is learning how to successfully cope with emotional issues, such as depression. You can determine which action steps to take to get help – such as finding a therapist and deciding if you need to speak with your doctor. 

You can change your propensity to use unhealthy avenues to deal with emotions – such as learning how to stop emotional eating. You can learn how you can change feeling anxious as well as learn how to handle stress so it doesn’t worsen any mental health issues you’re dealing with. 

When you create your chart, you’ll have some things that you’ll be able to get rid of completely. It made be difficult to do this part, but it will improve your mental health. This category might be something that pertains to your relationships. 

You might have to let someone go in order to achieve your mental health goal. Or you might have to set boundaries or have conversations about tough topics. This area can also pertain to life issues, such as letting go of a career if it’s not good for your mental health. 

It may mean that you’ll need to let go of what you know you need to release, but you’ve always struggled to do it. Taking action means deciding what you can change and then doing it for the sake of your happiness and mental health. 

Tackle One Issue at a Time

Stress that can harm your mental health is often not related to one thing or one area. Most people have multiple stress factors. These factors could be in the areas of health, finances, career, relationships and more. 

Each area of your life can cause you stress that affects your mental health. You might already know that you need to deal with this and make some changes, but if you try to address everything all at once, it can end up causing more stress. 

Instead, take small steps that lead to change by taking on one thing at a time. Address whatever it is that’s weighing on you the most. This will be whatever it is that you know adds a lot of stress.

Once you identify that stressor, then take the needed action steps in order to alleviate it. 

Identifying whatever is going on isn’t enough. You have to get specific about it in terms of identifying both the stress factor and exactly how you plan to deal with it.  

Mental health stressors can be caused by a lack of time, especially if you’re the type of person who always takes on too much. Understand what your limits are and don’t go outside of your own boundaries. 

When you push yourself beyond what you’re emotionally or mentally capable of, it causes stress. Stop trying to handle everything. Certain personality types like to be hands-on and have trouble letting go of the stressors which, if they delegated them to others, could make life easier. 

Figure out what you must deal with that only you can solve, and then decide what you can let others handle. But you also want to identify what you can simply let go of. Not everything in your life can be solved, but it can stop causing you issues. 

Deal with whatever it is – even if it involves another person. If you have people in your life who aren’t part of your immediate circle, and they cause you a lot of stress or there’s always drama when they’re around, be careful not to give them too much time or energy, if any at all. 

If these are people who aren’t imperative to your emotional well-being, then it’s okay to stop allowing them to be part of your life. You have to be proactive to protect your mental health. 

Get rid of stuff that bothers you and impedes your mental health. For example, if you know that reading certain topics or seeing them on TV causes you to feel anxious, then stop allowing it to be part or your life. 

If seeing a particular news feed on your social media makes you upset, then block that news feed. Turn off the TV. Don’t listen to arguments or rants. If you have a day to day situation you have to take care that causes you to feel anxious, find an alternate way to handle that situation. 

Do whatever you need to do to ensure that you feel calm, happy and are able to deal with whatever you can. Sometimes, there’s just not any way that you can alter a situation. 

If that’s the case, then find a specific way to relieve the stress so that it helps you deal with the situation as well as the anxiety and other emotions that might come along with that stress. 

Research One New Mental Health Tool Each Month 

To create better mental health for yourself, it can be helpful to discover a new tool every month. This should be something that you’ve discovered works for others. You’ll want to make sure that you take the time to research whatever the tool is. 

It might be something like tai chi or EFT (Emotional Freedom Technique). What you want to do is to research how it works by checking out different people and the different styles they use for the mental health tool. 

Sometimes you can find a resource and style that you prefer over another even when they’re in the same field. Once you discover a new tool, you’ll want to practice how to use it. 

You might feel unsure at first, but that comes with any learning stage. The more you practice, the easier it will become. Make sure that you’re not expecting any quick results. 

You’ll need to give the tool time to work in your life. Check in with yourself and evaluate how you feel after a certain period of time. It might be a week or two or a month. Make sure that you don’t try to use just one tool. 

It can be more helpful to have a vast amount of mental health tools that you can turn to. 

You’ll want to research and continually add to your arsenal of what works so that you have options to choose from and it keeps things fresh. 

That way, one day you might choose to use meditation or practicing the power of positive affirmations, while the next time you decide instead to use EFT. If you have several to choose from, you can switch to what works better for you from one day or week to the next. 

For some people, a good mental health tool is exercise. But there are all sorts of exercise routines along with different fitness experts that you can choose. You can pick from your top three favorites and switch between them. 

Exercise is known to help improve mental health that’s caused by stressors. If you can combine the exercise with other people or have an exercise partner, that’s even better because studies have shown that social interaction can boost your mood and lower stress. 

You can learn how to practice mindfulness so that you stay fully focused on the present rather than stressing about things that have happened or might happen. You can plan an activity calendar of things to pick to use for better mental health. 

This might be activities such as dancing or taking a pet for a walk. It could be riding a bicycle or taking up a sport or hobby. Keeping your hands busy and your mind focused on something is known to improve stress and lower anxiety. 

Gauge Your Mental Wellness Like Clockwork

It’s important that you have a way to measure how your mental health is doing on a regular basis. By being aware of how you’re doing, you’ll be able to see if things are improving or if you need to change course. 

A good way to do this is by journaling at a specific point – such as once a week or month or once every quarter to see if you feel any differently or if your mindset is better. When you keep a journal, you’ll be able to look from your current month back to the previous months to see what stage you were at then. 

This will give you an overview so that you can compare if little things have gotten better for you or if there’s been a lot of improvement overall.  But it can also show you if something has started to worsen. 

If that’s the case, then you’ll be able to catch it faster and see that it’s time to try something different. This can help you understand that it’s the right time to add a new tool to your arsenal. 

Being able to see what’s going on can also give you a clear picture of how you look at the problems you might experience. It can also show you how well (or not) you deal with those problems emotionally. 

You’ll be able to see at a glance how the stressors you encounter have impacted your life over time. Knowing what’s going on with your mental health can help you see if there’s a pattern in any area. 

For example, if you’ve noticed that one part of your life causes you a lot of anxiety, that can help you see that it’s time to alter that part of your life if you can. If you see that spending time with a certain group of people in any particular place makes you feel worse about yourself, that can be a clue to change that environment or that crowd. 

Or if you see that your anxiety rises when you’re dealing with finances, that can help you work toward changing that area of your life – spending less, saving and earning more. 

Getting this big picture of your mental health can let you see what you’ve done or what steps you’ve used that’ve had better success and even what gave you faster results. This can help you make the decision to devote more energy to what you’re already doing if it’s working. 

If you’re not feeling like something is changing fast enough, then seeing the progress you have made can help you realize that you might be applying too much pressure on yourself and expecting change in too short of a time. 

You’ll be able to tell if you’re looking for a quick fix or if you’re truly giving something enough time to work. Seeing how you’ve gotten better can also help you to feel more positive when you see that something is working – even if you don’t always feel like it is. 

Looking back through your journal can reveal when everything is not okay. If things have gotten worse for you, keeping a journal can also help you see if maybe it’s time to talk to your doctor about medication or to seek counseling. 

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