Mental Health Journal

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Mental Health Journal 

Journaling helps us in understanding ourselves! It is a powerful tool for the betterment of our Mental Health. 

Let’s answer some questions: 

– Have you ever been in a situation where you cannot pinpoint the cause of an emotional distress? 

– Do you sometimes find it difficult to name the emotion or feeling you are experiencing? 

If yes, then journaling can help you identify and understand yourself and your emotions and feelings. 

There is an array of journals to register and track our Mood and Affect across different times and instances. Record keeping of our Psychological being allows our brain to practice mindfulness. Not just that but it also provides accessibility to new vocabulary allowing us to advocate for ourselves. We show up to ourselves in more compassionate ways than ever and aid us in recognizing negative patterns of thoughts and dissociation. 

  1. Mood Journaling 

Mood journaling is as it states – recording your mood, but there is actually more to it than that. 

Specifically, recording your mood at different times throughout the day and connecting that mood to what you were doing at the time is a powerful process. You may not realize that what you do, what you don’t do, or who you interact with has a massive impact on your mood at that moment. The main benefit of mood journaling is you can begin to identify patterns with your moods and activities. Understanding these patterns gives you more control of your daily mood. It means you can start to make decisions. You may begin to realize that when you get outside or drink a cup of tea you feel really good. You may also notice that when you interact with a certain person you feel upset or guilty. 

  1. Gratitude Journaling 

Recording what you are grateful for on a regular basis can make a huge impact on your life. If you’ve been having a rough time or find it difficult to be positive, gratitude journaling may be perfect for you. 

A typical gratitude journal will give you prompts to record what you are grateful for on a daily basis. By practicing gratitude daily you may realize that you actually have a lot to be grateful for in life. Basically helps you count your blessings. 

  1. Self Love Journaling For Mental Health 

To have self-love means to create balance, find positive ways to think about yourself and give yourself permission to grow in meaningful and beautiful manners. It helps you to see yourself for who you are, your struggles, your hardships that helped you evolve into a new person over the course of time. Lets understand that self love is not about toxic

positivity, it is more about seeing yourself with kinder eyes, accepting yourself with more empathy and compassion. It reminds us to be more gentle and be proud of our present being, past being and upcoming being as well. Being too hard on ourselves is not going to help you grow or heal. Love heals! So allow yourself to make mistakes, and give the love and care that you require to heal and just to be. 

  1. Anxiety & Stress Release Journaling 

There is something to be said about getting all of your stressful thoughts down on paper. Think of this process as a way to release stress and let it go. This journaling practice can help you identify the triggers and even the grounding materials that you might not be aware of till now. By having a grip on insights about your Anxiety and Stress can encourage you to show up to the situation in a more healthy way. 

  1. Unsent Letter Journaling 

Do you have something you’ve been wanting to tell someone, but you just haven’t been able to do it? Do you feel like you need closure but do not want to engage with the concerned person for the same? 

An alternative to talking to the person is to write a letter you don’t plan to send…A frequently used tool in therapeutic situations to assist the client. 

Why? 

It aids in liberating the client as it sets them free, knowing that no one is going to read the letter on the other side works as a reinforcement to be true to one’s feelings and emotions. By getting things off your chest can actually help you feel better even if you aren’t talking to a particular person. Just the process of writing out your concerns can be healing. 

Here are just a few of the benefits you can expect from journaling, whichever type you may choose: 

  • Connect with your feelings 
  • Focus on yourself for the right reasons 
  • Stay on top of your daily mood 
  • Get creative 
  • Reach your goals 
  • Reduce stress by letting go of upsetting or negative thoughts 
  • Focus on wellness 
  • Record your progress 
  • Reduce rumination for those who suffer from depression 
  • Be gentle and kind to oneself

Journaling is surely impactful and resourceful but it should not be used as a substitute to Therapy. To know which Mental Health Journal is best suited for your needs feel free to reach out to us and also book a counseling session with TEE experts at Miind my Miind, visit https://www.miindmymiind.com/ or call us at 9888130005



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      Dass 21 Questionnaire

      Check your Depression / Anxiety and Stress Level

      /21

      Question

      1 (s) I found it hard to wind down.

       

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      2 (a) I was aware of dryness of my mouth.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      3 (d) I couldn’t seem to experience any positive feeling at all.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      4 (a) I experienced breathing difficulty (e.g. excessively rapid breathing,
      breathlessness in the absence of physical exertion).

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      5 (d) I found it difficult to work up the initiative to do things.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      6 (s) I tended to over-react to situations.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      7 (a) I experienced trembling (e.g. in the hands).

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      8 (s) I felt that I was using a lot of nervous energy.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      9 (a) I was worried about situations in which I might panic and make a fool
      of myself.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      10 (d) I felt that I had nothing to look forward to.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      11 (s) I found myself getting agitated.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      12 (s) I found it difficult to relax.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      13 (d) I felt down-hearted and blue.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      14 (s) I was intolerant of anything that kept me from getting on with what I
      was doing.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      15 (a) I felt I was close to panic.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      16 (d) I was unable to become enthusiastic about anything.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      17 (d) I felt I wasn’t worth much as a person.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      18 (s) I felt that I was rather touchy.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      19 (a) I was aware of the action of my heart in the absence of physical
      exertion (e.g. sense of heart rate increase, heart missing a beat).

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      20 (a) I felt scared without any good reason.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      21 (d) I felt that life was meaningless.

      0 - Did not apply to me at all.
      1 - Applied to me to some degree, or some of the time.
      2 - Applied to me to a considerable degree or a good part of time.
      3 - Applied to me very much or most of the time.

      Your score is

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      Locus of control

      A big question we all feel - am I in control of my life?

      This test helps you ascertain the degree of control that you believe  you have over your life and the events that occur. This belief plays a huge role in the satisfaction levels that we feel.

      /10

      1 / 10

      Is there some bad habit, such as smoking, that you would like to break but can’t?

      2 / 10

      Do you take steps, such as exercise and diet to control your weight and fitness?

      3 / 10

      Do you believe that your personality was firmly laid down in childhood so there is little you can do to change it?

      4 / 10

      Do you make your own decisions, regardless of what other people say?

      5 / 10

      Do you find it a waste of time to plan ahead because something always causes you to change direction?

      6 / 10

      If something goes wrong, do usually reckon it’s your own fault rather than just bad luck?

      7 / 10

      Are most of the things you do designed to please other people?

      8 / 10

      Do you often feel you are the victim of outside forces you cannot control?

      9 / 10

      Do you usually manage to resist being persuaded by other people’s arguments?

      10 / 10

      Are you sceptical about the extent to which your horoscope can tell you what you should do and what’s going to happen to you?.

      Your score is

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          How do You Cope with Anger?

          (The Behavioural Anger Response Questionnaire, BARQ)

          What do you most likely to do when you experience anger? This 34-item measure assesses your anger responses for children and adolescents – and may tell you which response you tend to favour when experiencing this strong, unpleasant emotion. A list of statements are provided below. State whether each of the statements are not true, sometimes true, or often true. This measure was developed specifically for children and young adolescents.

          /34

          1 / 34

          I say something nasty to the person who made me angry.

          2 / 34

          I use strong gestures (for example, make a fist, wave my arms, or give a hand sign).

          3 / 34

          I swear or curse, at the person who made me angry.

          4 / 34

          I hit or push the person who made me angry.

          5 / 34

          I express my anger by slamming a door, or hitting something.

          6 / 34

          I shout.

          7 / 34

          I wait until I am calm again and then talk to the person who made me angry. 

          8 / 34

          I carefully think it over and then tell the person who made me angry how I feel.

          9 / 34

          In a calm voice, I tell the person who made me angry how I honestly feel.

          10 / 34

          I try to understand what happened, so I can explain things to the person who made me angry.

          11 / 34

          I stay calm, and I try to talk about the problem and the person who made me angry. 

          12 / 34

          I leave the situation in order to calm down, and then try to solve the problem.

          13 / 34

          I do not show my anger but I talk about what happened with someone afterwards.

          14 / 34

          I leave the situation and look for someone who will agree with me.

          15 / 34

          I leave the situation, find someone to listen to my story, and ask for advice. 

          16 / 34

          I think about the problem first and then talk about it with someone.

          17 / 34

          I leave the situation and call a friend or family member to tell him/her how I feel. 

          18 / 34

          Even without planning it, I usually end up talking about my feelings with someone.

          19 / 34

          I get rid of my anger by playing music, writing, or painting. 

          20 / 34

          I just keep busy, until I stop feeling angry.

          21 / 34

          I work off my anger by doing some sport. 

          22 / 34

          I stay on my own to get rid of my anger.

          23 / 34

          I simply get very busy with other things to get rid of my anger.

          24 / 34

          I work off my anger by doing something else, like playing on the computer.

          25 / 34

          I tell myself that what happened is not important.

          26 / 34

          I try to forget what happened.

          27 / 34

          I put what happened out of my mind.

          28 / 34

          I do not want to have to cause trouble, so I keep my feelings to myself.

          29 / 34

          I just wait to feel better.

          30 / 34

          I try to keep busy so I can forget about what happened.

          31 / 34

          I keep thinking about what I wish I had done, but didn’t do.

          32 / 34

          I find it hard to stop thinking about what happened.

          33 / 34

          I am upset for a long time after this kind of situation.

          34 / 34

          In my mind, I go over the situation that made me angry again and again.

          Your score is

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          Are You Kind to Yourself?

          (The Self-Compassion Scale – Short Form, SCS-SF)

          Are you kind to yourself, and accepting of your personality? Self-compassion relates to your ability to ‘hold one’s suffering with a sense of warmth, connection and concern (Neff, 2003). This ability consists of self-kindness, self-judgement, the view that others suffer too (common humanity), feelings of isolation from others when one fails, as well as mindfulness towards one’s difficult situation and the extent to which one over-identifies with failure. This 12-item measure assesses your self-compassion ability. Simply answer each statement from ‘almost never’ to ‘almost always’ to indicate the extent to which you engage in these behaviours during difficult times of challenge and setbacks.

          /12

          1 / 12

          When I fail at something important to me I become consumed by feelings of inadequacy.

          2 / 12

          I try to be understanding and patient towards those aspects of my personality I don’t like.

          3 / 12

          When something painful happens I try to take a balanced view of the situation.

          4 / 12

          When I’m feeling down, I tend to feel like most other people are probably happier than I am.

          5 / 12

          I try to see my failings as part of the human condition.

          6 / 12

          When I’m going through a very hard time, I give myself the caring and tenderness I need.

          7 / 12

          When something upsets me I try to keep my emotions in balance.

          8 / 12

          When I fail at something that’s important to me, I tend to feel alone in my failure.

          9 / 12

          When I’m feeling down I tend to obsess and fixate on everything that’s wrong.

          10 / 12

          When I feel inadequate in some way, I try to remind myself that feelings of inadequacy are shared by most people.

          11 / 12

          I’m disapproving and judgmental about my own flaws and inadequacies.

          12 / 12

          I’m intolerant and impatient towards those aspects of my personality I don’t like.

          Your score is

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          How Mindfully Aware and Attentive are You?

          (Mindful Attempt Awareness Scale; MAAS)

          Being mindful means being consciously, deliberately attentive towards your present circumstances and environment, and being curious and non- judgmental towards the thoughts and emotions that arise as a result of one’s situation. This 15-item measure of mindfulness, called the Mindful Attempt Awareness Scale (MAAS) is designed to assess how mindful you generally are.

          /15

          1 / 15

          I could be experiencing some emotion and not be conscious of it until sometime later.

          2 / 15

          I break or spill things because of carelessness, not paying attention, or thinking of something else.

          3 / 15

          I find it difficult to stay focused on what’s happening in the present.

          4 / 15

          I tend to walk quickly to get where I’m going without paying attention to what I experience along the way.

          5 / 15

          I tend not to notice feelings of physical tension or discomfort until they really grab my attention.

          6 / 15

          I forget a person’s name almost as soon as I’ve been told it for the first time.

          7 / 15

          It seems I am “running on automatic” without much awareness of what I’m doing.

          8 / 15

          I rush through activities without being really attentive to them.

          9 / 15

          I get so focused on the goal I want to achieve that I lose touch of what I’m doing.

          10 / 15

          I do jobs or tasks automatically, without being aware of what I’m doing.

          11 / 15

          I find myself listening to someone with one ear, doing something else at the same time.

          12 / 15

          I drive places on “automatic pilot” and then wonder why I went there.

          13 / 15

          I find myself preoccupied with the future or the past.

          14 / 15

          I find myself doing things without paying attention.

          15 / 15

          I snack without being aware that I’m eating.

          Your score is

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          The brief resilience scale

          (Brief Resilience Scale, BRS)

          The Brief Resilience Scale was created to assess the perceived ability to bounce back or recover from stress. The scale was developed to assess a unitary construct of resilience, including both positively and negatively worded items.

          The possible score range on the BRS is from 1 (low resilience) to 5 (high resilience).

          /6

          1 / 6

          I tend to bounce back quickly after hard times.

          2 / 6

          I have a hard time making it through stressful events. 

          3 / 6

          It does not take me long to recover from a stressful event. 

          4 / 6

          It is hard for me to snap back when something bad happens.

          5 / 6

          I usually come through difficult times with little trouble. 

          6 / 6

           I tend to take a long time to get over setbacks in my life.

          Your score is

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          The Warwick-Edinburgh Mental Well-being Scale

          (WEMWBS)

          The WEMWBS was developed and tested by a group of researchers at the Universities of Edinburgh and Warwick.
          The WEMWBS is used to measure subjective well-being in adults ≥16 years.

          As defined by the developers, mental well-being relates to a person’s psychological functioning, life-satisfaction and ability to develop and maintain mutually benefiting relationships. Psychological wellbeing includes the ability to maintain a sense of autonomy, self acceptance, personal growth, purpose in life and self esteem. Staying mentally healthy is more than treating or preventing mental illness.

          Below are some statements about feelings and thoughts. Please tick the box that best describes your experience of each over the last 2 weeks

          /14

          1 / 14

          I’ve been feeling optimistic about the future

          2 / 14

          I’ve been feeling useful

          3 / 14

          I’ve been feeling relaxed

          4 / 14

          I’ve been feeling interested in other people

          5 / 14

          I’ve had energy to spare

          6 / 14

          I’ve been dealing with problems well

          7 / 14

          I’ve been thinking clearly

          8 / 14

          I’ve been feeling good about myself

          9 / 14

          I’ve been feeling close to other people

          10 / 14

          I’ve been feeling confident

          11 / 14

          I’ve been able to make up my own mind about things

          12 / 14

          I’ve been feeling loved

          13 / 14

          I’ve been interested in new things

          14 / 14

          I’ve been feeling cheerful

          Your score is

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          Role Fitment

          The Warwick-Edinburgh Mental Well-being Scale (WEMWBS)

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          Copy - Personality Tests

          SCS(Self Compassion Scale)

          The brief resilience scale

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