MENTAL

HEALTH
journal

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 MENTAL HEALTH
goals
MINDSET GOALS

BEHAVIOR GOALS

OTHER GOALS

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
MENTAL HEALTH
After each page, you will be met with a writing prompt relating to
the previous page. Take your time responding to the prompt. Allow goals
yourself to write with no restraint: just let your thoughts flow.

You've identified some excellent goals for bettering your mindset,

behavior, and other aspects that are important to you. Now,
imagine yourself when you achieve these goals. How will they
improve your quality of life and overall mental health? What do
you hope to be able to do as a result of achieving these goals?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 EMOTIONAL
strengths + weaknesses
Rate how much you agree with each 1 = Strongly Disagree
statement on a scale of 1-5. 5 = Strongly Agree

STRENGTHS
I am resilient to stress (able to "bounce back" quickly after stress).
I am empathetic toward other people.
I am empathetic toward myself (positive self-talk, gentle to myself).
I have a good insight and understanding of my emotions.

I know when I need help from others.

I am often able to see the positive side or "silver lining" of things.
Even when I'm emotional, I'm able to see the logical side of things.
I can recognize when I am not coping well.

WEAKNESSES
I tend to criticize myself.
I tend to think in extremes of "all" or "nothing."
I am a perfectionist in many ways.

I am not very confident.

I have a hard time expressing my emotions (I tend to "bottle them up").
I have difficulty standing up for myself or being assertive.
I worry excessively.
I tend to get caught up in negativity.
COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.
 writing prompt
EMOTIONAL
strengths + weaknesses

You've just evaluated some of your emotional strengths and

weaknesses. Now, consider ways you can improve both areas.
Which strengths and weaknesses would you like to improve upon,
and why? What do your current strengths help you accomplish?
What do your current weaknesses hold you back from?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 INTERPERSONAL
Circle or highlight the interpersonal skills in each category
that you think you've gotten the hang of. skills
Communication Skills Emotional Intelligence Problem Solving

Active listening Empathy Conflict resolution

Gives feedback Patience Decision making
Assertiveness Flexibility Mediation
Asks questions Dependability Negotiation
Gives nonverbal cues Adaptability Persuasion
Maintains eye contact Self motivation Time management
Conversation starter Positive attitude Takes on leadership
Reaffirms other speaker Honesty Delegates tasks
Open to receiving Self awareness Prioritizes tasks
feedback
Takes criticism well Good team player Critical thinking
Gives constructive Relatable Takes initiative
critcism
Committed to finding
Clarity when speaking Social awareness solution
Articulate Builds trust in others Collaborative
Good at written Responsible Identifies problems
communication
Concise Helpful Identifies solutions
Good at reading body Accountable Good at analyzing
language
Good with phone calls Conscientious Identifies pros and cons
Can teach others Open-minded Brainstorming

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
INTERPERSONAL
skills
While it may feel like you just prepared for a job interview,
interpersonal skills are important for mental health, too! Building
good relationships reduces stress and can improve social anxiety.
Which interpersonal skills do you struggle with, and why? How will
improving these skills help you in your interpersonal relationships?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 MY SOCIAL
boundaries
Each statement is an example of a positive
social boundary. Report how often you
practice each social boundary by putting a
check mark under the appropriate
frequency.
never rarely some
times often
I take responsibility for my own happiness.

I don't feel responsible for others' happiness.

I feel comfortable expressing difficult emotions.

I do not avoid necessary confrontation.

I let others know if they upset me.

I behave according to my own values/beliefs.
I say "yes" because I want to, not out of
obligation.
I feel comfortable asking for what I want/need.

I am able to say "no" without guilt.

I am able to put a time limit on the time I spend
with others.
I let someone know if there is a topic I am
uncomfortable discussing.
I set clear boundaries in relationships.

I avoid distressing topics on social media/TV.

I take time off work when I need it.

I don't let others' behavior influence me.

I don't feel like I must reply to messages
straight away.
I don't attend everything I'm invited to if I don't
want to.

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
MY SOCIAL
boundaries
You've just identified where you currently stand on social
boundaries. If you checked "never" or "rarely" on any, why are
those boundaries difficult for you to set? What steps can you
take to improve your assertiveness when it comes to setting
firm, clear social boundaries?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 IDENTIFYING
Write down, in 1-2 sentences, things or events that
trigger your stress levels. Rate how distressing
each trigger is for you on a scale of 1-5. triggers
TRIGGER #1 RATING

TRIGGER #2 RATING

TRIGGER #3 RATING

TRIGGER #4 RATING

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
IDENTIFYING
triggers
You've just identified some triggers that may be very troubling for
you. This insight and self awareness is a HUGE first step! How do
you typically respond to these triggers when they arise? What
emotional and physical effects do you notice in your response?
What can you do to ease yourself when facing these triggers?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 NEGATIVE + POSITIVE
emotions
For each negative and positive emotion, report
how often you experience each emotion by putting
a check mark under the appropriate frequency.

never rarely some

NEGATIVE EMOTIONS times often
Sadness
Dissatisfaction
Regret
Stress
Frustration
Insecurity
Worry
Pessimism
Jealousy
Apathy

never rarely some

POSITIVE EMOTIONS times often
Happiness
Enthusiasm
Passion
Optimism
Contentment
Calmness
Satisfaction
Excitement
Gratitude
Confidence

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
NEGATIVE + POSITIVE
emotions
You've just identified how often you experience certain negative
and positive emotions. While this isn't an exhaustive list, it can give
you an idea of your emotional wellbeing. Do you notice yourself
experiencing more negative emotions than positive? What has
been making you feel a pull toward some emotions more than
others?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 NEGATIVE + POSITIVE
For each negative and positive cognition
(A.K.A "thought"), report how often you
experience each cognition by putting a check cognitions
mark under the appropriate frequency.

never rarely some

NEGATIVE COGNITIONS times often
I am not good enough.
I am incompetent.
I don't deserve good things.
Things never work out for me.
I doubt myself and/or my abilities.
I am a failure/will fail.
I need to be better.
I need to do things perfectly.
I am a weak person.
I cannot trust my own judgment.

never rarely some

POSITIVE COGNITIONS times often
I am worthy.
I am capable and competent.
I deserve the good that happens to me.
Things work out for me/in my favor.
I appreciate myself.
I am able to succeed at what I try.
I am content/satisfied with myself.
I am doing a great job/the best I can.
I am resilient/adaptable.
I trust my own judgment.

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
NEGATIVE + POSITIVE
cognitions

You've just identified how often you experience certain negative

and positive cognitions. While this isn't an exhaustive list, it can give
you a clue to your thought pattern tendencies. Do you notice
yourself experiencing more negative cognitions than positive? Why
do you feel a pull toward some cognitions more than others?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 UNHEALTHY THOUGHT
Below is a list of unhealthy thought patterns. Rate
each on a scale of 1-5 to indicate how much you
struggle with it. Then, circle or highlight the top 3
unhealthy thought patterns you struggle with most.
patterns
ALL-OR-NOTHING THINKING RATING
Thinking in absolute terms of "always" or "never." Failing to recognize grey
areas or compromises.
i.e: "I have to take on all of these tasks offered to me." "I will never pass this class."

RUMINATING RATING
Fixating on a problem so much that it is repetitively playing on a loop in
your mind, without any new input or action taken.
i.e: Worrying about an upcoming job interview all day, but not doing anything about it.

CATASTROPHIZING RATING
Thinking about situations as worse than they actually are. You may fail to
see a positive outcome as a legitimate possibility.
i.e: "There's no way I will get the job. I'll have to settle on everything my whole life."

LABELING RATING
Taking a single mistake or problem and making it into a generalization
about yourself or others.
i.e: "I said the wrong thing, I'm such an idiot." "She didn't know that? She's so stupid."

DISQUALIFYING THE POSITIVE RATING

Dismissing positive experiences because they "don't count" for one reason
or another.
i.e: "I passed that audition, but so did a lot of others, so it doesn't mean I'm any good."

MENTAL FILTER RATING

Nitpicking a single negative aspect and dwelling on it so much that it
influences your overall perception of reality.
i.e: "I got a parking ticket this morning. Now my whole day is ruined no matter what."

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
UNHEALTHY THOUGHT
patterns
You've just evaluated some unhealthy thought patterns you may be
participating in. Think about the top 3 unhealthy thought patterns
you circled. Of these, what are some common or recent situations
that trigger these unhealthy thought patterns for you? What can
you say to yourself to counter-argue these thought patterns?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 REFRAMING YOUR
Follow the arrows to make your way through the
process of reframing a negative thought.
thoughts
1. Identify the negative thought 2. Identify what triggered the thought

4. What is your initial emotional reaction 3. What are your initial thoughts and feelings
and how intense is it? of what happened?

5. On a scale of 6. Is there any evidence to support 7. What is the worst thing that
1-10, how much this idea? If so, what? could happen to you from this?
do you believe
this initial
thought?

9. On a scale of 8. What alternative thought(s) can you provide yourself?

1-10, how much
do you believe
this new rational
thought(s)?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
REFRAMING YOUR
thoughts
You just worked your way through reframing a negative thought.
Notice how you were asked to apply logic by evaluating if there
was evidence to support the thought. How did you feel after
examining your thought from a more logical place? What did you
realize as you provided yourself with an alternative, more rational
thought?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

DAILY EMOTION
Write in negative emotions you frequently struggle with and positive emotions gnikcart
you'd like to experience more often. For each day of the month, color in the
corresponding box to indicate experiencing a positive or negative emotion.
NEGATIVE EMOTION 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

POSITIVE EMOTION 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
 writing prompt
DAILY EMOTION
tracking
Tracking how often you experience negative and positive
emotions is a great way to check in on your emotional health.
Which negative emotions do you expect to struggle with most
during the month, and why? Which positive emotions do you
expect will be challenging to experience, and why?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

DAILY BEHAVIOR
Write in negative behaviors you'd like to engage in less often and positive gnikcart
behaviors you'd like to practice more often. For each day of the month, color in
the corresponding box to indicate partaking in a positive or negative behavior.
NEGATIVE BEHAVIOR 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

POSITIVE BEHAVIOR 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
 writing prompt
DAILY BEHAVIOR
tracking
Tracking how often you engage in negative and positive behaviors
is a great way to understand the actionable aspect of your mental
health. Which negative behaviors do you suspect will be hardest
for you to avoid during the month, and why? Which positive
behaviors do you suspect will be hardest for you to stick to, and
why?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

DAILY PHYSICAL SYMPTOM
Write in physical symptoms you experience that are associated with your mental health
(i.e: fatigue, trouble sleeping, racing heart, sweaty palms). For each day of the month,
color in the corresponding box to indicate the occurrence of a physical symptom.
gnikcart
PHYSICAL SYMPTOM 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
PHYSICAL SYMPTOM
tracking
Tracking how often you experience physical symptoms is a great
way to understand the effect your mental health has on your
physical health. What instances tend to trigger your physical
symptoms? What can you do to help alleviate these physical
symptoms? (i.e: taking deep breaths when your heart races.)

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 POSITIVE COPING
Some coping strategies really resonate with us and

strategies
can be a big help, while others just don't work for us.
Rate each positive coping strategy on a scale of 1-5
based on how well you think it helps/would help you.

POSITIVE REFRAMING RATING

Reframing a negative event into something more positive--seeing the "silver
lining."
i.e: "I didn't get into my dream university, but I made long-term, rewarding friendships at
the university I did go to."

FOCUSED ATTENTION RATING

Focusing on neutral or contextual aspects of an unpleasant event, rather
than focusing on the emotions associated with the event.
i.e: This big project makes me nervous, but I'm just going to focus on the task at hand."

SEEKING SUPPORT RATING

Asking for help and confiding in friends and family when under stress.

HUMOR RATING
Pointing out the amusing aspects of a negative situation--using comedic
relief to lessen the weight of a problem.
i.e: "When your shampoo says 'damage repair' but you're still broken on the inside."

PHYSICAL EXERCISE RATING

Regular exercise such as running, yoga, dance, team sports, etc.

MINDFULNESS RATING
Being fully present, aware of our senses, and not reactive to what's going on
around us. Typically experienced through meditation.
i.e: Meditating, focusing on relaxation, and immersing yourself in the present moment.

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
POSITIVE COPING
strategies
You've just evaluated several positive coping strategies and their
helpfulness to you (or suspected helpfulness, if you haven't yet tried
them). What do you currently do to cope, if anything, and how has it
been helping you? What are some examples of situations in your life
where you'd like to implement the coping strategies you just read?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 POSITIVE BEHAVIOR
bingo!
Let's have a little fun! The goal is to cross off one
positive behavior per day and keep it up until you
reach a "bingo!" Feel free to keep going until
everything on the board is crossed off!

Drop Spend an
Decrease
everything hour doing a
Go for a your time
for 15 mins Cuddle a pet hobby or
walk spent on
and take a activity you
social media
break enjoy

Do a "brain
Let yourself
dump" and
Call up a Eat your Do something sleep in if
write down
good friend favorite meal truly relaxing you usually
everything on
don't
your mind

Read a Meditate or Check in with

yourself: write
Read a personal focus on Spend time in
down what
fiction book development deep nature you're REALLY
book breathing feeling

Watch a
Go for a Declutter a
Play a fun funny movie
drive and Pamper room, your
game or do to get
enjoy the yourself desk, or your
a puzzle yourself
scenery phone
laughing

Give yourself
Write down Listen to an
Do something Drink more a break
a few uplifting
creative water from screen
gratitudes podcast
time

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
POSITIVE BEHAVIOR
bingo!
Sometimes, it can be hard to think of positive activities on our
own--especially if we're feeling unmotivated. Which positive
behaviors in the bingo do you like best? Which ones improve
your mood the most? How will you make it a point to
incorporate one positive behavior per day into your routine?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 GRATITUDES
When it feels like nothing's going right, it
can help to shift our attention to what we're
grateful for. Fill in the blanks with some to focus on
gratitudes!

PEOPLE

PLACES

THINGS

EXPERIENCES

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 writing prompt
GRATITUDES
to focus on
After recognizing the things you're grateful for in different areas of
your life, elaborate further on why these gratitudes bring you joy
and appreciation. What feelings, memories, and experiences do
you associate with what you've written down? How can you make it
a point to focus more on the positive and less on the negative in
life?

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 NOTES

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.

 NOTES

COPYRIGHT © 2021 AMBITIOUSLYALEXA.COM. ALL RIGHTS RESERVED.