Mental Wellness planner
think positive
be positive
this planner belongs to name
your favorite color(s)
how to use this guide
skip ahead + jump around
Each section is a standalone subject and there is no set order - if you feel compelled to jump to a new section, then gomfor it! Or if a section doesn’t apply, then feel free to skip it You won’t miss out on anything if that section doesn’t apply to you.
what this planner is about
The Mental Wellness Guide is meant to serve as a hopeful, uplifting and positive way to look at different situations and point your thoughts, actions and words in the right direction for positive change.
each section contains
There are 2 parts to each section. The first step is defining what the issue is and determining if this applies to you or not and then the second step is to work on solutions, coping mechanisms and alternate thought and reaction patterns for the better
what this planner is not
This is simply a feel good guide to help redirect your mind towards positive change. It is not meant to serve as medical advice, psychiatric diagnostics, psychotherapy or any other medically related solution. This guide is meant to suggest new and alternative ways of looking at different situations and feelings
table of contents LET’S CONQUER one | anxiety two | victim mentality three | negativity four | worry five | life events
conquer your mind
conquer the world
one | anxiety
so far you’ve survived
100% of your worst days
this too shall pass
definition anxiety
an emotion characterized by feelings of tension, worried thoughts and physical changes like increased blood pressure Source: The American Psychological Association (APA)
have you ever experienced anxiety before? circle one
Never
Sometimes
264
Often
Daily
million people worldwide have an anxiety disorder Source: The Anxiety & Depression Association
you’re not alone anxiety is a normal human emotion in certain situations like your first day of school, a first date, a dark empty alley or an upcoming test. it could be beneficial in that it could trigger you to study harder for that upcoming exam or be more alert in dangerous environments but it’s not normal when it’s excessive....so let’s work on that together!
anxiety triggers who causes you anxiety
solutions | coping mechanisms
what causes you anxiety
solutions | coping mechanisms
places that cause you anxiety
solutions | coping mechanisms
anxiety triggers situations that cause you anxiety
solutions | coping mechanisms
events that cause you anxiety
solutions | coping mechanisms
holidays that cause you anxiety
solutions | coping mechanisms
your resource list positive affirmations to prevent anxiety
powerful practices to prevent anxiety
peace-inducing friends to reach out to when your’e anxious
success log time #1 you conquered anxiety
time #2 you conquered anxiety
time #3 you conquered anxiety
time #3 you conquered anxiety
how it made your feel to win
what you did to celebrate your wins
be a victor
not a victim
~joel osteen, inspirational speaker
two | indignation
take responsibility of your life
and you will take
control of your life
definition victim mentality
personality trait of persons who believe they are constantly the victims of the harmful actions of others, even when made aware of evidence to the contrary Source: thoughtco.com
aka Indignation + Righteous Anger
have you ever experienced victim mentality before? circle one
Never
Sometimes
misery
Often
Daily
holding onto a victim mentality is like imprisoning yourself to a lifetime of bad situations over which you have no control
eliminate passive aggressive behavior once you understand that passive aggressive behavior is simply a form of emotional manipulation where you’re the victim that needs to be saved, you can identify where you’re exhibiting these types of behaviors and change them for the better. i.e. Your birthday is coming up and instead of telling your partner hwat you’d like to do or receive, you simply wait with an expectation that they’ll forget so you can throw a big pity party, tell all your friends about how awful your partner is and then give them a huge guilt trip. instead, you could set your partner up for success by reminding them that your birthday is coming up, tell them exactly what would make you happy to do that day and give them a list of items you’d love to have as presents
victim triggers who causes you to feel like a victim
why do you like to play the victim
what causes you to complain about your life
what could you do instead
how could you overcome this
what could you talk about instead
victim triggers do you feel powerless at work
is there an unresolved hurt in your past you like to repeat in your head
who do you blame for all your problems
what could you do to empower yourself
how can you give yourself closure
how can you take action to move forward and beyond this
your resource list positive affirmations to empower you as the hero in your own life
powerful practices to strengthen your victor complex
powerful friends that will cut you off from playing the victim
success log time #1 you stopped playing the victim
time #1 you stopped playing the victim
time #1 you reprogrammed your words for victory & not defeat
time #2 you reprogrammed your words for victory & not defeat
how it made your feel to succeed
what you did to celebrate your wins
look for something positive
in each day
three | negativity
be
the energy you want others
to absorb
definition negativity
Negativity is a tendency to be downbeat, disagreeable, and skeptical. It’s a pessimistic attitude that always expects the worst. Negative outcomes are bad outcomes like losing a game, getting a disease, suffering an injury, or getting something stolen. Source: web definition
have you ever had negative thoughts before? circle one
Never
Sometimes
5|6
Often
Daily
five minutes of anger can impair your immune system for 6 hours Source: Circulation Magazine
negativity is contagious it’s important not only to eliminate negative thoughts from your own internal brain but from your external environment as well. negative people can be toxic to your mind, your health and your future success. It is not your job to fix others - attempting to do so will only bring you down. Studies have shown that negative people will improve their attitude and mood slightly when in the presence of positive people BUT and this is really, really important: positive people will always be brought down by negative people. the best course of action is to cut out negative people from your circle immediately, if not sooner. Your life depends on it. Negativity leads to heart disease which can kill you
negativity triggers who brings you down
what causes you to think the glass is half empty
when do you feel most hopeless
how can you avoid them
how can you avoid this
how can you change that situation, event or time of day to be more positive
negativity triggers is there a memory that fills you with despair
how can you reframe that into a life lesson
is there a situation that you feel will end badly
how can you give yourself hope it will end positively
where in your life do you feel the least amount of hope
how can you change that situation for the better
your resource list positive affirmations to put you in the right frame of mind
powerful practices to jolt you out of negativity
powerful friends that will raise your vibrational energy
success log time #1 you stopped a negative thought
time #1 you stopped a negative thought
time #1 you eliminated a toxic friend time #2 you eliminated a toxic friend that caused negativity that caused negativity
how it made your feel to think positively
what you did to celebrate your new positive attitude
you can’t look at a sleeping cat
and be tense ~ jane pauley, TV anchor
four | worry
when you focus on the good
the good gets better
definition worry
focusing your thoughts on all the negative outcomes at the opportunity cost of applying that same energy towards problem solving.Source: web definition
how often do you worry about things circle one
Never
Sometimes
85
Often
Daily
85% of what we worry about never happens Source: Michel de Montaigne quote, French philosopher 1520 AD
fear is out of control worry “My philosophy is that worrying means you suffer twice.” — Newt from Fantastic Beasts and Where To Find Them fear is momentary and designed to keep you safe i.e. being chased by a tiger but worry is prolonging that feeling for an unnatural and extended period of time why do people worry? They have a false belief that it will lessen the impact of the negative outcome from happening or keep them more alert in case it does. This is actually false thinking. And instead focuses all of your actions towards making that negative outcome a reality. There are no benefits or advantages to worrying. Instead, work on the solution. or hope for the best
worry triggers who is your biggest worry right now
how can you solve it
what causes you to worry the most
how can you improve that situation
when do you worry the most
how can you fill that time with positive activities instead
worry triggers is there a particular worry that keeps how can you infuse hope and you up at night positive energy towards that thought
is there a person that causes you the most worry
how can you give work on solutions to make that person a worry-free encounter
where in your life do you feel the most amount of worry
how can you change that situation for the better
your resource list positive affirmations to crush worry before it starts
powerful practices to jolt you out of worrisome thoughts
powerful friends that will crush your worries
success log time #1 you stopped worrying about something you previously obsessed over
time #1 you had a worry-free day
how it made your live better without worrying about anything
time #2 you stopped worrying about something you previously obsessed over
time #2 you had a worry-free day
what you did to celebrate your new worry-free attitude
today i will not stress over things
i cannot control
five | life events
there are 2 things you are in total control of
your attitude + your efforts
definition life events
top 10 stressors: death, divorce, marriage, new job, work, finances, new home, illness, retirement, transition into adulthood.Source: thriveglobal.com
do you stress about major life events circle one
Never
Sometimes
75
Often
Daily
75 percent of people mispredict when bad things are going to happen,� Dr. Srini Pillay explains. “The uncertainty biases the brain to expect the worst. Source: talkspace.com
allow your brain to adjust both positive and negative major life events cause the same dissonance in our heads and we need to give it time to adjust. many major life events have silver linings like getting married, your first child, a new job, a new house, etc. but it’s simply the unknown that causes the stress make a plan to get organized, do the necessary research and build in brain breaks to give your mind time to assimilate all of the new data and input that are coming in practice lots of self-case and go through the grieving process for unexpected losses in life
major life event triggers what major life events are you worried about
can you prepare a readiness plan now
what major life events have you been through already
how did you deal with it
when will you expect your next major life event
how can you fill the time between now and then preparing for it
major life event triggers is there a major life event that you’re how can you create a positive plan most worried about of action in case that should happen
is there a support system in place for major life events you can tap into
where can you research more about major life event plans
how can you put that support system in place now
can you create a preparedness journal for the future
your resource list positive affirmations to help you through any tough situation
powerful practices to lift your spirits
powerful friends that will support you in tough times
success log time #1 you weathered a major life event
time #2 you weathered a major life event
time #1 you had a back up plan in place
time #2 you had a back up plan in place
how it made feel to be prepared
what you did to celebrate making it through to the other side of your major life event