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My Mental Health Journal A record of my individual mental health needs
My Mental Health Journal
A record of my individual mental health needs
Contents
How to use this bookletAbout Me
My Mental HealthMy Treatments
My JourneyMy Personal Crisis Plan
Mindfulness and Self-Care TipsAppointment Reminders
CalendarsUseful Helplines
How to use the booklet
Hi there,Welcome to your mental health journal. Ever get tired or frustrated at having to go over your mental health journey every time you see a new professional? It can be triggering and anxiety provoking. We at HOPE totally agree and have worked together to produce this handy little resource for you.HOPE is a CIC registered mental health organisation run by lived experience practitioners, in other words, people just like you. Every member of the team have a mental health diagnosis and have been through the sometimes tedious task of having to go from one professional to another retelling our mental health history. So, when one of our team members suggested coming up with some sort of record to take along to each appointment, we were all onboard straight away.Inside this booklet there are pages for you to fill out that cover your treatments past and present, your medication, crisis plans and space for you to write notes on your journey so far. There are also some tips and advice on mindfulness, self-care, emotion regulation and distress tolerance and at the back of the booklet are a list of helplines just in case you need a little bit more support. We’ve added calendars covering 2018 to 2022 as well as appointment reminder note cards for you, so you can plan and record appointments.If you find you need more copies of a particular page that is not a problem, just contact us -our details are on the back- and we’ll send you out some more pages. That is the wonderful thing about this booklet, it grows with you, so you can see your whole journey and how far you’ve come.
So, all that is left to say is good luck on your journey and we wish you well.
Love and strength, Team HOPE
xx
About MeName:DOB:Address:Telephone 1:Telephone 2:Email: In case of an emergency please contact:Name: Name:
Address: Address:
Phone: Phone:
Relationship to me: Relationship to me
My general medical information:Doctors name:Surgery address: Surgery telephone:Known allergies/illnesses (non-mental health related)
Medications (non-mental health related)
Medications Dosage Frequency
Other information:
My Mental Health
Diagnosis:How this presents itself/affects me:
Diagnosis:How this presents itself/affects me:
Diagnosis:How this presents itself/affects me:
Medications:Medications Dosage Daily frequency
Other information:
My TreatmentsWorking backwards from my most recent
treatments
Treatment type:When:Where:Frequency:Name of person/organisation that provided treatment:My evaluation of the treatment:
Treatment type:When:Where:Frequency:Name of person/organisation that provided treatment:My evaluation of the treatment:
Treatment type:When:Where:Frequency:Name of person/organisation that provided treatment:My evaluation of the treatment:
My Treatment PreferencesIf possible, the following information would make
my treatment easier.
Appointments Days:Times:Locations:
Practitioners:Male/female
Support/assistance:
My JourneyHere are some of the key
events/traumas/situations that have occurred in my life. I feel these have influenced my mental
wellbeing.
My Personal Crisis Plan
What does ‘crisis’ look like?
What skills can help when in crisis?
What actions won’t help when in crisis?
Who to contact when in crisis?
How to tell the crisis has passed
Mindfulness and Self-Care
What is mindfulness?Mindfulness is living with awareness in the present moment, without judging or rejecting that moment. Not evaluating, avoiding, suppressing or blocking the present moment but attending to the experience of each new moment, rather than ignoring the present by clinging to the past or reaching for the future.
What is mindfulness practice?Mindfulness practice is made up of specific skills and behaviours that when put together make up mindfulness. Mindfulness can be practiced anytime, anywhere, doing anything. All that is required is to become intentionally aware of the moment without judgment.Meditation is a way of practicing mindfulness whilst sitting, standing or lying quietly for a predetermined amount of time. whilst there are many different forms of meditation, they mostly involve focusing the mind, for example focusing on body sensations, or opening the mind, for example paying attention to whatever comes into our attention. Contemplative prayer is a spiritual mindfulness practice.
Mindfulness movement is another way to practice mindfulness. This comes in several forms such as yoga, tai chi, aikido and spiritual dance. However, as mindfulness can be done anywhere activities such as walking, horse riding and cycling can also be practiced mindfully.
Why practice mindfulness?There are three main goals to mindfulness practice. They are to reduce suffering and increase happiness, increase control of your mind and experience reality as it is. Many practice mindfulness as it brings them a sense on calm and allows them to feel in control of their body, reducing pain and tension and therefore allowing them to enjoy every moment.
Mindful Breathing
The primary goal of mindful breathing is simply a calm, nonjudging awareness, allowing thoughts and feelings to come and go without getting caught up in them.
● Sit comfortably, with your eyes closed and your spine reasonably straight.
● Bring your attention to your breathing.
● Imagine that you have a balloon in your tummy. Every time you breathe in, the balloon inflates. Each time you breathe out, the balloon deflates. Notice the sensations in your abdomen as the balloon inflates and deflates. Your abdomen rising with the in-breath and falling with the outbreath.
● Thoughts will come into your mind, and that’s okay, because that’s just what the human mind does. Simply
notice those thoughts, then bring your attention back to your breathing.
● Likewise, you can notice sounds, physical feelings, and emotions, and again, just bring your attention back to your breathing.
● You don’t have to follow those thoughts or feelings, don’t judge yourself for having them, or analyse them in any way. It’s okay for the thoughts to be there. Just notice those thoughts, and let them drift on by, bringing your attention back to your breathing.
● Whenever you notice that your attention has drifted off and is becoming caught up in thoughts or feelings, simply note that the attention has drifted, and then gently bring the attention back to your breathing. It's okay and natural for thoughts to enter your awareness, and for your attention to follow them. No matter how many times this happens, just keep bringing your attention back to your breathing
Self-CareWhat is self-care?Self-care is the act of caring for yourself and making a conscious effort to do things you enjoy and will benefit from, in order to improve mental and physical well-being. It’s about being aware of your own health, identifying your own needs and taking steps to meet them.
It sounds simple, looking after yourself. After all, don’t you do that every day? But self-care can be more than eating, drinking and
having a social life. While keeping busy and socialising may work for some people, others may benefit from some much-needed alone time. Self-care really can be whatever you need it to be, but you need to listen to your body to really understand what it wants.
The modern world asks a lot of us, with our careers, family and responsibilities, and it demands much of our time and energy to do and care for these things. Somehow, this is expected of us and we may be criticised for saying no to opportunities - we may even criticise ourselves.
However, it’s important to know it’s not selfish to say no. Learning to say no without the guilt can be empowering. This ability and confidence can give you the time and energy you need to rest, recharge and live a happy life, while also caring for your loved ones and succeeding in other areas.
Knowing when to say no, and not being wracked with guilt after is not easy. You may worry you’ve let people down and chances are, your inner critic is cursing you for it. Yet, an important part of self-care is also knowing when you need an extra hand. Counselling may be able to help you work through these difficulties, teaching you how to overcome the inner critic and know when your mind and body needs a break
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2018January February March April
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
1 1 2 3 4 5 6 7 5 1 2 3 4 9 1 2 3 4 13 1
2 8 9 10 11 12 13 14 6 5 6 7 8 9 10 11 10 5 6 7 8 9 10 11 14 2 3 4 5 6 7 8
3 15 16 17 18 19 20 21 7 12 13 14 15 16 17 18 11 12 13 14 15 16 17 18 15 9 10 11 12 13 14 15
4 22 23 24 25 26 27 28 8 19 20 21 22 23 24 25 12 19 20 21 22 23 24 25 16 16 17 18 19 20 21 22
5 29 30 31 9 26 27 28 13 26 27 28 29 30 31 17 23 24 25 26 27 28 29
18 30
May June July August
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
18 1 2 3 4 5 6 22 1 2 3 26 1 31 1 2 3 4 5
19 7 8 9 10 11 12 13 23 4 5 6 7 8 9 10 27 2 3 4 5 6 7 8 32 6 7 8 9 10 11 12
20 14 15 16 17 18 19 20 24 11 12 13 14 15 16 17 28 9 10 11 12 13 14 15 33 13 14 15 16 17 18 19
21 21 22 23 24 25 26 27 25 18 19 20 21 22 23 24 29 16 17 18 19 20 21 22 34 20 21 22 23 24 25 26
22 28 29 30 31 26 25 26 27 28 29 30 30 23 24 25 26 27 28 29 35 27 28 29 30 31
31 30 31
September October November December
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
35 1 2 40 1 2 3 4 5 6 7 44 1 2 3 4 48 1 2
36 3 4 5 6 7 8 9 41 8 9 10 11 12 13 14 45 5 6 7 8 9 10 11 49 3 4 5 6 7 8 9
37 10 11 12 13 14 15 16 42 15 16 17 18 19 20 21 46 12 13 14 15 16 17 18 50 10 11 12 13 14 15 16
38 17 18 19 20 21 22 23 43 22 23 24 25 26 27 28 47 19 20 21 22 23 24 25 51 17 18 19 20 21 22 23
39 24 25 26 27 28 29 30 44 29 30 31 48 26 27 28 29 30 52 24 25 26 27 28 29 30
1 31
January 1st: New Year's Day, March 30th: Good Friday, April 2nd: Easter Monday, May 7th: Early May Bank Holiday,
May 28th: Spring Bank Holiday, August 27th: August Bank Holiday, December 25th: Christmas Day, December 26th: Boxing Day
2019January February March April
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
1 1 2 3 4 5 6 5 1 2 3 9 1 2 3 14 1 2 3 4 5 6 7
2 7 8 9 10 11 12 13 6 4 5 6 7 8 9 10 10 4 5 6 7 8 9 10 15 8 9 10 11 12 13 14
3 14 15 16 17 18 19 20 7 11 12 13 14 15 16 17 11 11 12 13 14 15 16 17 16 15 16 17 18 19 20 21
4 21 22 23 24 25 26 27 8 18 19 20 21 22 23 24 12 18 19 20 21 22 23 24 17 22 23 24 25 26 27 28
5 28 29 30 31 9 25 26 27 28 13 25 26 27 28 29 30 31 18 29 30
May June July August
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
18 1 2 3 4 5 22 1 2 27 1 2 3 4 5 6 7 31 1 2 3 4
19 6 7 8 9 10 11 12 23 3 4 5 6 7 8 9 28 8 9 10 11 12 13 14 32 5 6 7 8 9 10 11
20 13 14 15 16 17 18 19 24 10 11 12 13 14 15 16 29 15 16 17 18 19 20 21 33 12 13 14 15 16 17 18
21 20 21 22 23 24 25 26 25 17 18 19 20 21 22 23 30 22 23 24 25 26 27 28 34 19 20 21 22 23 24 25
22 27 28 29 30 31 26 24 25 26 27 28 29 30 31 29 30 31 35 26 27 28 29 30 31
September October November December
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
35 1 40 1 2 3 4 5 6 44 1 2 3 48 1
36 2 3 4 5 6 7 8 41 7 8 9 10 11 12 13 45 4 5 6 7 8 9 10 49 2 3 4 5 6 7 8
37 9 10 11 12 13 14 15 42 14 15 16 17 18 19 20 46 11 12 13 14 15 16 17 50 9 10 11 12 13 14 15
38 16 17 18 19 20 21 22 43 21 22 23 24 25 26 27 47 18 19 20 21 22 23 24 51 16 17 18 19 20 21 22
39 23 24 25 26 27 28 29 44 28 29 30 31 48 25 26 27 28 29 30 52 23 24 25 26 27 28 29
40 30 1 30 31
January 1st: New Year's Day, April 19th: Good Friday, April 22nd: Easter Monday, May 6th: Early May Bank Holiday,
May 27th: Spring Bank Holiday, August 26th: August Bank Holiday, December 25th: Christmas Day, December 26th: Boxing Day
2020January February March April
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
1 1 2 3 4 5 5 1 2 9 1 14 1 2 3 4 5
2 6 7 8 9 10 11 12 6 3 4 5 6 7 8 9 10 2 3 4 5 6 7 8 15 6 7 8 9 10 11 12
3 13 14 15 16 17 18 19 7 10 11 12 13 14 15 16 11 9 10 11 12 13 14 15 16 13 14 15 16 17 18 19
4 20 21 22 23 24 25 26 8 17 18 19 20 21 22 23 12 16 17 18 19 20 21 22 17 20 21 22 23 24 25 26
5 27 28 29 30 31 9 24 25 26 27 28 29 13 23 24 25 26 27 28 29 18 27 28 29 30
14 30 31
May June July August
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
18 1 2 3 23 1 2 3 4 5 6 7 27 1 2 3 4 5 31 1 2
19 4 5 6 7 8 9 10 24 8 9 10 11 12 13 14 28 6 7 8 9 10 11 12 32 3 4 5 6 7 8 9
20 11 12 13 14 15 16 17 25 15 16 17 18 19 20 21 29 13 14 15 16 17 18 19 33 10 11 12 13 14 15 16
21 18 19 20 21 22 23 24 26 22 23 24 25 26 27 28 30 20 21 22 23 24 25 26 34 17 18 19 20 21 22 23
22 25 26 27 28 29 30 31 27 29 30 31 27 28 29 30 31 35 24 25 26 27 28 29 30
36 31
September October November December
Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su Wk Mo Tu We Th Fr Sa Su
36 1 2 3 4 5 6 40 1 2 3 4 44 1 49 1 2 3 4 5 6
37 7 8 9 10 11 12 13 41 5 6 7 8 9 10 11 45 2 3 4 5 6 7 8 50 7 8 9 10 11 12 13
38 14 15 16 17 18 19 20 42 12 13 14 15 16 17 18 46 9 10 11 12 13 14 15 51 14 15 16 17 18 19 20
39 21 22 23 24 25 26 27 43 19 20 21 22 23 24 25 47 16 17 18 19 20 21 22 52 21 22 23 24 25 26 27
40 28 29 30 44 26 27 28 29 30 31 48 23 24 25 26 27 28 29 53 28 29 30 31
49 30
January 1st: New Year's Day, April 10th: Good Friday, April 13th: Easter Monday, May 8th: Early May Bank Holiday,
May 25th: Spring Bank Holiday, August 31st: August Bank Holiday, December 25th: Christmas Day, December 26th: Boxing Day,
2021January February March April
WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su
53 1 2 3 5 1 2 3 4 5 6 7 9 1 2 3 4 5 6 7 13 1 2 3 4
1 4 5 6 7 8 9 10 6 8 9 10 11 12 13 14 10 8 9 10 11 12 13 14 14 5 6 7 8 9 10 11
2 11 12 13 14 15 16 17 7 15 16 17 18 19 20 21 11 15 16 17 18 19 20 21 15 12 13 14 15 16 17 18
3 18 19 20 21 22 23 24 8 22 23 24 25 26 27 28 12 22 23 24 25 26 27 28 16 19 20 21 22 23 24 25
4 25 26 27 28 29 30 31 13 29 30 31 17 26 27 28 29 30
May June July August
WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su
17 1 2 22 1 2 3 4 5 6 26 1 2 3 4 30 1
18 3 4 5 6 7 8 9 23 7 8 9 10 11 12 13 27 5 6 7 8 9 10 11 31 2 3 4 5 6 7 8
19 10 11 12 13 14 15 16 24 14 15 16 17 18 19 20 28 12 13 14 15 16 17 18 32 9 10 11 12 13 14 15
20 17 18 19 20 21 22 23 25 21 22 23 24 25 26 27 29 19 20 21 22 23 24 25 33 16 17 18 19 20 21 22
21 24 25 26 27 28 29 30 26 28 29 30 30 26 27 28 29 30 31 34 23 24 25 26 27 28 29
22 31 35 30 31
September October November December
WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su WK Mo Tu We Th Fr Sa Su
35 1 2 3 4 5 39 1 2 3 44 1 2 3 4 5 6 7 48 1 2 3 4 5
36 6 7 8 9 10 11 12 40 4 5 6 7 8 9 10 45 8 9 10 11 12 13 14 49 6 7 8 9 10 11 12
37 13 14 15 16 17 18 19 41 11 12 13 14 15 16 17 46 15 16 17 18 19 20 21 50 13 14 15 16 17 18 19
38 20 21 22 23 24 25 26 42 18 19 20 21 22 23 24 47 22 23 24 25 26 27 28 51 20 21 22 23 24 25 26
39 27 28 29 30 43 25 26 27 28 29 30 31 48 29 30 52 27 28 29 30 31
1 January: New Year's Day, 2 April: Good Friday, 5 April: Easter Monday, 3 May: Early May Bank Holiday, 31 May: Spring Bank Holiday,
30 August: August Bank Holiday, 25 December: Christmas Day, 26 December: Boxing Day
Useful HelplinesWhether you're concerned about yourself or a loved one, these helplines and support groups
can offer expert advice.
Anxiety UKCharity providing support if you have been diagnosed with an anxiety condition.
Phone: 03444 775 774 (Monday to Friday, 9.30am to 5.30pm)
Website: www.anxietyuk.org.uk
Bipolar UKA charity helping people living with manic depression or bipolar disorder.
Website: www.bipolaruk.org.uk
CALMCALM is the Campaign Against Living Miserably, for men aged 15 to 35.
Phone: 0800 58 58 58 (daily, 5pm to midnight)
Website: www.thecalmzone.net
Men's Health Forum24/7 stress support for men by text, chat and email.
Website: www.menshealthforum.org.uk
Mental Health FoundationProvides information and support for anyone with mental health problems or learning disabilities.
Website: www.mentalhealth.org.uk
MindPromotes the views and needs of people with mental health problems.
Phone: 0300 123 3393 (Monday to Friday, 9am to 6pm)
Website: www.mind.org.uk
No PanicVoluntary charity offering support for sufferers of panic attacks and obsessive-compulsive disorder (OCD). Offers a course to help overcome your phobia or OCD.
Phone: 0844 967 4848 (daily, 10am to 10pm)
Website: www.nopanic.org.uk
OCD ActionSupport for people with OCD. Includes information on treatment and online resources.
Phone: 0845 390 6232 (Monday to Friday, 9.30am to 5pm)
Website: www.ocdaction.org.uk
OCD UKA charity run by people with OCD, for people with OCD. Includes facts, news and treatments.
Phone: 0845 120 3778 (Monday to Friday, 9am to 5pm)
Website: www.ocduk.org
PAPYRUSYoung suicide prevention society.
Phone: 0800 068 4141 (Monday to Friday, 10am to 5pm and 7pm to 10pm, and 2pm to 5pm on weekends)
Website: www.papyrus-uk.org
Rethink Mental IllnessSupport and advice for people living with mental illness.
Phone: 0300 5000 927 (Monday to Friday, 9.30am to 4pm)
Website: www.rethink.org
SamaritansConfidential support for people experiencing feelings of distress or despair.
Phone: 116 123 (free 24-hour helpline)
Website: www.samaritans.org.uk
SANEEmotional support, information and guidance for people affected by mental illness, their families and carers.
SANEline: 0300 304 7000 (daily, 4.30pm to 10.30pm)
Textcare: comfort and care via text message, sent when the person needs it most: www.sane.org.uk/textcare
Peer support forum: www.sane.org.uk/supportforum
Website: www.sane.org.uk/support
YoungMindsInformation on child and adolescent mental health. Services for parents and professionals.
Phone: Parents' helpline 0808 802 5544 (Monday to Friday, 9.30am to 4pm)
Website: www.youngminds.org.uk
NSPCCChildren's charity dedicated to ending child abuse and child cruelty.
Phone: 0800 1111 for Childline for children (24-hour helpline)
0808 800 5000 for adults concerned about a child (24-hour helpline)
Website: www.nspcc.org.uk
RefugeAdvice on dealing with domestic violence.
Phone: 0808 2000 247 (24-hour helpline)
Website: www.refuge.org.uk
ALCOHOLICS ANONYMOUS
Phone: 0845 769 7555 (24-hour helpline)
Website: www.alcoholics-anonymous.org.uk
National Gambling HelplinePhone: 0808 8020 133 (daily, 8am to midnight)
Website: www.begambleaware.org
Narcotics AnonymousPhone: 0300 999 1212 (daily, 10am to midnight)
Website: www.ukna.org
ALZHEIMER'S SOCIETY
Provides information on dementia, including factsheets and helplines.
Phone: 0300 222 1122 (Monday to Friday, 9am to 5pm and 10am to 4pm on weekends)
Website: www.alzheimers.org.uk
CRUSE BEREAVEMENT CARE
Phone: 0844 477 9400 (Monday to Friday, 9am to 5pm)
Website: www.crusebereavementcare.org.uk
RAPE CRISIS
To find your local services phone: 0808 802 9999 (daily, 12pm to 2.30pm and 7pm to 9.30pm)
Website: www.rapecrisis.org.uk
Victim SupportPhone: 0808 168 9111 (24-hour helpline)
Website: www.victimsupport.org
BEAT
Phone: 0808 801 0677 (adults) or 0808 801 0711 (for under-18s)
Website: www.b-eat.co.uk
MENCAP
Charity working with people with a learning disability, their families and carers.
Phone: 0808 808 1111 (Monday to Friday, 9am to 5pm)
Website: www.mencap.org.uk
FAMILY LIVES
Advice on all aspects of parenting, including dealing with bullying.
Phone: 0808 800 2222 (Monday to Friday, 9am to 9pm and Saturday to Sunday, 10am to 3pm)
Website: www.familylives.org.uk
RELATE
The UK's largest provider of relationship support.
Website: www.relate.org.uk
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