Tag Archives: depression

Bullet Journal Tips To Help You Get Started Today

Are you are looking for a way to get you organized, motivated, and even to help with depression and anxiety?

Then, I have a few bullet journal tips that might encourage you to give journaling a try.bullet journal tips

Last year I consistently used my journal as a tool to help keep me organized. I can now officially say that It has helped me in so many different ways.

If the thought of starting a journal like this seems a bit overwhelming, I’m here to share a few bullet journal tips that I learned throughout my year of journaling.


First, if you are not familiar with what a bullet journal is, take a look at my post, Bullet Journal: A Beginners Guide. You will find all the details there.

You might be wondering how a journal could be such a life-changing thing.

Here’s my little backstory.

I tend to have a  lot running through my mind. As a result, I can be a little unorganized and discombobulated. I have all these big ideas and plans in my mind about what I want to accomplish during my days, my months, and just in life overall.

In the past, one of two things usually happened. Either I kept all of those ideas floating around in my head, and then forgot about most of them. Or, I wrote things on scraps of paper, and the would end up scattered in various places around the house, getting ignored, or forgotten.

bullet journal tips

All of that made me decide that my goal for last year, would be to find a way to be more productive and actually make some of my ideas start happening. I didn’t want things to get lost in the shuffle anymore.

Enter the bullet journal.

The main thing that made me decide to use this system was the fact that it was so customizable. I could build up my journal pages in whatever way that I wanted, and I could switch things up at any time.

I get bored with things easily, so this was a huge plus.

It was awesome having one place for all of my to-do lists, appointments, ideas, and health information.

Once I got into the habit of checking my journal each morning, something amazing happened. I found myself more motivated to accomplish things, and get them checked off in my journal.

bullet journal tips

For the first time in a long time, I was becoming an actual productive person!

The second major thing that I learned, was that my journal was a tremendous help with my anxiety and depression.

By checking off, and achieving goals, instead of just dreaming about them, my mood became more positive. I had a visual of my successes.  I began feeling more confident and even started making the time to take care of me.

Because I want to get to my bullet journal tips, I won’t go into too much detail about all the different ways I used my journal to help me through some rough times.

However, you can read this post if you would like more information.  It’s got some great stuff!

Now, this all might sound great, but the first thought typically is, that it’s too hard to get into the habit of keeping a journal.

Don’t let that stop you from at least giving it a try.


I even have a few bullet journal tips to help get you started.


#1. START SIMPLE

bullet journal tips

As you explore the world of bullet journals, you will find some incredible page layouts and lists that will inspire you to create.

It’s easy to get overwhelmed and want to immediately fill your journal with ALL the pages.

Start with the basics.

Your calendar, a to-do list, maybe a tracker, and then slowly start adding more throughout the year. You might even create a page to keep a list of all the other pages that you want to add to your bullet journal.

#2. DON’T WORRY ABOUT BUYING ALL THE FANCY STUFF

There are lots of opinions about what type of journal you should buy, and that it must be dot grid paper. A lot of those journals are beautiful, but also pricey.

If you want to purchase the journals that you will see in a lot of bullet journal posts, you certainly can, but you don’t have to do it that way.

Remember how I mentioned that I used to have loose paper with my ideas scattered everywhere?

Well, I got myself a mini binder. I ordered a variety of loose leaf paper, like graph, lined, and even dot grid. Now, all of my papers are in one place, and since I’m using a binder, I can remove or rearrange things without messing up my journal.

I’m a mom, and on a budget, so this method is perfect for me!


 

#3  DON’T EXPECT PERFECTION

I will be honest, I’m a perfectionist. At first, I kept wanting all of my pages to look perfect. If I ended up with a smudge or crooked lettering, I would have to start all over again.

bullet journal tips

That started to make the whole journaling thing not so fun.

Then, I decided to be nice to myself, and forgive my mistakes. I also decided to keep a bottle of white-out on hand, for easy corrections.

So, embrace your mistakes! You aren’t perfect, and your journal doesn’t have to be either.

#4  JUST GO FOR IT!

There are so many excuses for not giving it a try. Believe me, I’ve used a ton of them.

People tend to think that they are not disciplined enough to stay on track with keeping a journaling routine.

If I can do it, I am certain that you can as well.

Start slow, and find your groove.

If a few days, a week, or even a month goes by without your journal routine, DON’T QUIT! Just pick it up, and start again.

It definitely took me a few tries to be consistent with it.

I hope these bullet journal tips give you a little push and inspire you to get started.

Next week I will be sharing some of the new pages that I’ve created, as well as my new calendar layouts.

Also, this year my goal is to go a little deeper, and use some writing prompts to help me continue building confidence, and to appreciate myself more. If you want to join in with me, be sure to sign up for my newsletter.
I will be kicking things off in February!

XO,

Melissa

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P.S. Are you new here? Follow Disco Bumblebee on Pinterest and be sure to join my Facebook group for more bullet journal tips, ideas, quick and easy crafts, and other lifestyle tips.

 

 

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20 Journal Prompts for Anxiety and Depression

journal prompts for anxiety and depression*Disclaimer: This post may contain some affiliate links. That means I might receive a small commission if you make a purchase by using my link. This happens at no additional cost to you, and it helps provide a few supplies for our homeschool classroom. Miss Bean and I thank you for it! 

By now, you probably know how much I love to use my bullet journal. It has been a wonderful help in keeping me

It keeps me focused, and helps to give me perspective when I started feeling anxious, or I hit a bit of a sad patch in my life.

Writing has also been a sort of therapy for me when it comes to my anxiety and depression. If I take some time to slow down and spend a little time writing out my thoughts, my mood really improves.

I have decided to create a special section in my bujo binder and want to use some journal prompts to help me to work through those moments when my brain starts acting up.

So, I came up with a list of 20 journal prompts for anxiety and depression. Some are lists that I will be able to refer to when I need some extra help finding the positive. Others are writing exercises to help reframe the negative thinking and to help find a more happy perspective.


 

20 JOURNAL PROMPTS FOR ANXIETY AND DEPRESSION

  • List 20 things that make you smile.
  • Write about what you love about life.
  • When things seem tough, I want to remember _________
  • What is something that you have overcome?
  • Write about some of the kindest things that you can do for yourself when you are in pain (physical and/or emotional).
  • Write about your victories this week.
  • What do you think your life would be like if you didn’t have anxiety or depression?
  • What positive changes have you made or experienced in the past year?
  • Write the words that you need to hear.
  • What does your best day look like?
  • What would you like to be remembered for?
  • Write about one thing that you look forward to every day.
  • Build a list of 15 songs that can help change your mood.
  • Write about five of your best talents.
  • List three things that you would do if you weren’t afraid.
  • What are five things that help you feel better when things are difficult?
  • Write about ten things that you are thankful for.
  • What is your favorite memory?
  • Choose one thing that triggers anxiety or depression, and then write about a few ways that you can combat this trigger.
  • Write about something that you forgive yourself for.

If you feel these prompts might be helpful to you and want to join in on the writing, here is a printable list of these prompts, so that you can keep it handy in your own journals.

journal prompts for anxiety and depression

xo, Melissa

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How Using A Bullet Journal Can Help With Anxiety and Depression

 

anxietyanddepression

*Disclaimer: This post may contain some affiliate links. That means I might receive a small commission if you make a purchase by using my link. This happens at no additional cost to you, and it helps provide a few supplies for our homeschool classroom. Miss Bean and I thank you for it! ?

Anxiety and depression are something that I often deal with.

Last year, I started a bullet journal in hopes that it would help me ease my busy mind. I am happy to report that I have noticed a huge improvement.

While I still have my moments, I now know that I now have a good tool to help me cope and work through things when I start feeling overwhelmed.

I want to show you that creating a routine with your bullet journal can help you deal with anxiety and depression. It will help you feel more stable and give you a more positive outlook.


Not sure what a bullet journal is? Check out my beginners guide to bullet journals


Here are some ways to put your bullet journal to work for you and your mental health.

BRAIN DUMP PAGE

This is one of my favorite pages to create.

Each morning, as I am drinking my coffee, I take some time to breathe and think about what is on my mind. Things that are bothering me, things that make me happy, and things that I want to do.

I create little mind maps with all of these things that accumulate in my head, and once I do that, my mind feels a little more at peace.

self care pages

It doesn’t have to look pretty, and it can be in any form, just find what works best for you.

The goal is to quiet your mind.

TO-DO LISTS

I usually have a brain full of things that I want to do and need to accomplish. It can get a little cluttered, so being able to have a running list written out, helps me clear my head a bit and have a visual of what I want to do.

However, those lists can also get long and become overwhelming, which leads to shutting down.

One solution would be to make short to-do lists for each day, or for the week.

Choose two or three main things that you would like to accomplish, and start with that.

Use your brain dump page to jot down other things on your mind. Then, when you sit down to work on your goals for the day, pull items from that page to add to your list.

anxiety and depression

Another suggestion would be to create a DONE list, instead of a to-do list.

Write down thing things that you did accomplish.

This can help turn a negative thing, such as a long overwhelming list, into a positive thing.


However you create your lists, just make sure it is achievable. Do not set yourself up for failure.


GRATITUDE LISTS

Sometimes, when anxiety and depression strike, it can make everything feel so hopeless. Like there is nothing good happening.

Take some time each day to think about and write down 1-3 good things that happened in your day.

Even if it is just something like just getting out of bed, or that the sun came out for a few hours. I found once I practiced this, that over time, the good things became easier to think of.

Here is a peek at my current gratitude list page for my journal.
self care pages

Need a little more inspiration?  I explain a little bit more here, how keeping a gratitude list can help focus on the positive and put things into perspective.

SELF CARE PAGE

Make a page that lists various activities that you can do to take a few minutes to focus on yourself.

When you start feeling overwhelmed and need a break, refer to your list.

Often, when I start feeling really upset, my brain doesn’t seem able to think of what I can do to help get out of that rut. If you have a list, it makes it easy to just pick something and go with it.

anxiety and depression

If you need some ideas to get you started, check out my post about quick self-care ideas.

HABIT TRACKERS

These have everything that you need to do on a daily basis available at a glance. Use grid paper and track things like exercise, food, medicine, housework, or vitamins.

A good one to start with is water intake, as staying hydrated is important for the mood.

Trackers are handy because they can help put things into perspective for you.

You might discover that you need to work harder to make something more of a habit, or better yet, you may realize that you are doing a great job and that things aren’t as bad as you think!

Again, just remember to set realistic goals for the things that you want to track.

MOOD TRACKERS

I wrote a little bit about starting to track my mood last week.

Even though this is a tracker as well, I feel like it deserves its own category. This one is helpful to see if there are certain times which you are prone to feeling depressed or anxious, it gives you the big picture of how you are feeling.

I have enjoyed tracking my moods so far. When I grab my colors to fill in my box for the day, it gives me a moment to think about and recap my day.

Often I think I had a bad day, but once I think about it, I realize that it is usually a mix and that something positive typically happens. (of course, I try and remember to add that to my gratitude page!)

anxiety and depression

At first, I was worried that all my squares would be gray for sad, or dark blue for anxious, but I discovered that wasn’t the case.

QUOTE OR MANTRA PAGE

Finally, I like keeping a page with inspirational or motivational quotes that I like. I can glance at them when I start feeling dark, and usually, there is some kind of quote that will help uplift me.

It doesn’t need to be fancy, I just keep a page in my notebook so that I can just write it down when I find a quote that I like.

anxiety and depression

Mantras or affirmations are also nice to add, work them into your morning routine and start the day right. Remind yourself that you are a strong, capable, and smart person.

self care pages

I hope that this shows you that organizing and creating a system in your bullet journal can be therapeutic and can help when emotions start feeling out of control.


Do you have a favorite page that you use to help combat anxiety and depression? I would love for you to share it in the comments. I am always trying to find inspiration for new pages to add to my journal.

xo Melissa

P.S. Are you new here? Follow Disco Bumblebee on Pinterest and be sure to join my Facebook group for more journaling ideas, quick and easy crafts, and other lifestyle tips. 

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