The Circles of Control

The Circle of Control activity is a powerful tool for mental health journaling, helping individuals manage anxiety, stress, and emotional overwhelm. By categorizing concerns into three distinct circles—Control, Influence, and Concern—it encourages introspection and empowers individuals to focus their energy on what they can directly or indirectly affect. This blog will explore the concept in detail, describe each circle, and explain how it relates to mental health journaling. We'll also reference studies and practical applications of this method.

The Overall Idea: What Is the Circle of Control?

The Circle of Control framework originates from Stephen Covey's 7 Habits of Highly Effective People and has been adapted for therapeutic use. The premise is simple: in any situation, there are factors we can control, those we can influence, and those entirely outside our control. Anxiety often arises when we focus disproportionately on what we cannot control, creating a sense of helplessness. This activity helps shift focus toward actionable areas, fostering empowerment and emotional regulation.

 How It Works:

1. Identify Stressors: Write down everything causing stress or worry.

2. Categorize: Divide these concerns into three categories:

   - Circle of Control: Directly manageable aspects.

   - Circle of Influence: Areas you can affect but not fully control.

   - Circle of Concern: Things entirely outside your control.

3. Reflect and Act: Focus on the inner circles while acknowledging the outer ones without dwelling on them.

The Three Circles Explained

 1. Circle of Control

This is the innermost circle and includes aspects you can directly manage, such as:

- Your thoughts, behaviors, and actions.

- Daily routines like diet, exercise, and sleep.

- Immediate decisions (e.g., choosing how to respond to a situation).

Focusing on this circle fosters a sense of agency. Journaling prompts for this circle could include:

- "What actions can I take today to improve my mood?"

- "How can I respond constructively to this challenge?".

 2. Circle of Influence

This middle circle encompasses areas where you have partial control or influence but not full authority. Examples include:

- Relationships (e.g., how you communicate with others).

- Collaborative projects at work or school.

- Health habits (you can exercise but can't guarantee perfect health).

Journaling about this circle may involve brainstorming ways to exert positive influence or identifying boundaries:

- "In what ways can I encourage teamwork in my group project?"

- "What steps can I take to improve my environment?".

3. Circle of Concern

The outermost circle includes factors entirely beyond your control:

- Global events (e.g., climate change or political issues).

- Other people's opinions or actions.

- Unpredictable circumstances like weather.

Acknowledging these concerns without fixating on them is key. Journaling prompts might include:

- "What feelings arise when I think about things I can't control?"

- "How can I practice acceptance for these uncontrollable factors?".

 Using the Circle of Control in Mental Health Journaling

Why It Works

Mental health journaling combined with the Circle of Control framework offers several benefits:

1. Emotional Regulation: Writing helps process emotions tied to uncontrollable stressors.

2. Clarity: Categorizing concerns reduces mental clutter and provides actionable insights.

3. Empowerment: Focusing on controllable aspects builds confidence and resilience.

 Practical Steps

1. Create Visuals: Draw three concentric circles in your journal labeled "Control," "Influence," and "Concern."

2. List Concerns: Add worries to their respective circles.

3. Reflect: Use journaling prompts to explore each category.

4. Plan Actions: For items in the inner two circles, outline specific steps you can take.

Studies Supporting the Circle of Control Framework

Research highlights the psychological benefits of focusing on controllable factors:

1. A study published in Behaviour Research and Therapy found that cognitive reframing techniques like the Circle of Control significantly reduce anxiety by shifting focus from uncontrollable stressors.

2. A 2020 meta-analysis showed that journaling improves emotional well-being by helping individuals process complex emotions and develop problem-solving strategies.

3. The Journal of Positive Psychology reported that gratitude journaling (an extension of focusing on controllable aspects) enhances mental resilience.

Relating It to Mental Health Journals

Mental health journals serve as a safe space for self-reflection and growth. Integrating the Circle of Control into your journaling routine amplifies its impact:

Daily Check-ins: Begin each day by categorizing current stressors into the three circles.

: Use the inner circle to list things you're grateful for within your control.

Problem-Solving: For items in the Circle of Influence, brainstorm actionable steps.

The Circle of Control activity is more than a therapeutic tool; it's a mindset shift that promotes emotional resilience and clarity. By incorporating this framework into your mental health journaling practice, you can empower yourself to navigate challenges with greater focus and composure.

Start today by drawing your own circles—what's within your control? What can you influence? And what must you let go? Through consistent practice, you'll find that this simple activity can transform how you approach life's uncertainties while fostering mental well-being.

The Flu and Your Mental Health

The flu is not just a physical illness—it can significantly impact mental health, particularly during flu season. Understanding the connection between the flu and mental well-being is crucial for managing both physical and psychological symptoms effectively.

 The Flu and Mental Health: A Complex Relationship

The flu can trigger symptoms that overlap with mental health conditions like depression and anxiety. Fatigue, loss of appetite, poor concentration, and disrupted sleep are common flu symptoms that mirror signs of depression[1]. Additionally, the body’s immune response to the flu can cause neuroinflammation, which has been linked to mood disorders. For individuals already dealing with mental health challenges, the flu may worsen pre-existing conditions or delay recovery.

Social isolation during illness can further exacerbate feelings of loneliness or sadness. The inability to engage in regular activities or interact with others may lead to a temporary decline in emotional well-being.

Tips to Manage Flu Symptoms and Protect Mental Health

Taking proactive steps can alleviate both physical and mental symptoms of the flu:

1. Stay Hydrated and Nourished  

   Dehydration and malnutrition can worsen fatigue and irritability. Drink plenty of fluids like water, herbal teas, or broths, and eat nutrient-dense foods to support recovery.

2. Prioritize Rest  

   Adequate sleep is essential for both physical healing and emotional stability. Create a comfortable sleep environment by using blackout curtains, maintaining a cool room temperature, and limiting screen time before bed.

3. Practice Stress-Relief Techniques 

   Engage in relaxation methods such as deep breathing, meditation, or journaling to manage stress and anxiety during recovery. These practices can also help improve sleep quality.

4. Seek Social Support 

   Even if you’re isolating physically, stay connected with loved ones through phone calls or video chats. Emotional support can reduce feelings of loneliness and promote a sense of well-being.

5. Stay Active When Possible  

   Light stretching or gentle yoga can improve circulation and release endorphins, which boost mood. Avoid overexertion; listen to your body’s limits.

6. Consult a Doctor for Persistent Symptoms 

   If you notice lingering depression or anxiety after recovering from the flu, consult a healthcare provider. Treating mental health symptoms early can prevent them from worsening.

Preventative Measures

Preventing the flu is key to avoiding its impact on mental health. Get vaccinated annually to reduce your risk of contracting the virus[2]. Maintain good hygiene practices like frequent handwashing and avoid close contact with sick individuals.

By addressing both physical and mental health during flu season, you can recover more effectively while safeguarding your emotional well-being.

Wysa: Your Pocket-Friendly AI Mental Health Companion

Wysa: Your Pocket-Friendly AI Mental Health Companion

Mental health support has never been more accessible, thanks to innovative tools like Wysa. This AI-powered mental health app offers a safe, judgment-free space to talk about your feelings, practice mindfulness, and build emotional resilience. Whether you're navigating stress, anxiety, or just need someone to "talk" to, Wysa is here to help.

What is Wysa

Wysa is an AI chatbot designed to provide mental health support through evidence-based techniques like Cognitive Behavioral Therapy (CBT), mindfulness exercises, and mood tracking. It’s like having a personal mental health coach in your pocket.

Features of the Free Plan

Wysa offers a robust free plan that makes mental health tools accessible to everyone. 

Here’s what you get for free:

- AI Chat Support: Talk to Wysa anytime about your thoughts and feelings.

- Mood Tracking: Log your emotions daily and identify patterns over time.

- Self-Help Exercises: Access guided CBT-based exercises for stress, anxiety, and sleep.

- Mindfulness Practices: Explore breathing exercises, meditations, and grounding techniques.

- Goal Setting: Work on personal goals with actionable steps.

The free version is perfect for anyone looking to lore ental health tools without committing to paid therapy right away.

Proven Benefits of Using Wysa

1. Accessible 24/7 Support: Unlike traditional therapy sessions, Wysa is available whenever you need it.

2. Judgment-Free Zone: The AI chatbot provides a safe space to express yourself without fear of judgment.

3. Evidence-Based Techniques: Wysa’s exercises are rooted in proven methods like CBT and mindfulness.

4. mproved Emotional Awareness: Mood tracking helps users identify triggers and patterns in their emotions.

5. Stress Reduction: Regular use of mindfulness exercises can lead to lower stress levels and improved focus.

How Wysa Can Complement Journaling

As a blogger focusing on journaling for mental health, I  recommend Wysa as a companion tool for your journal. For instance:

- Use Wysa’s mood tracker alongside a physical or digital journal to reflect on emotional patterns.

- Incorporate mindfulness prompts from Wysa into daily journaling practices.

- Pair guided exercises with journaling entries abt progress and insights.

Where to Download Wysa

Ready to give Wysa a try? The app is available for free on both iOS and Android devices:

- [Download Wysa on the App Store](https://apps.apple.com/app/wysa/id1163237788)

- [Download Wysa on Google Play](https://play.google.com/store/apps/details?id=bot.wysa)

Whether you're new to mental health tools or looking for an addition to your self-care routine, Wysa is an excellent choice. Its combination of accessibility, evidence-based techniques, and user-friendly design makes it one of the best mental health apps available today. Give it a try—you might just find the support you’ve been searching for!

Join me for my video series on journaling for mental health.

I'm not going to lie, I have been procrastinating on this project. I have had a YouTube channel for A World Outside My Window since 2013. Seriously, YouTube should send me a paper mache youtube button. Something. I keep checking but there is never anything. Anyway, as I have been doing research on mental health journaling for this blog I remembered the old nugget "Show how instead of tell how. So I thought to myself "Tracy, this is a perfect thing to put on that channel." I mean who doesn't want to watch me set up a mental health journal? Then I thought "What if it was more than just a journal, what if became our calmer, kinder, anxiety free second brain?" 

I want it to be more than just a collection of trackers or calendars. I want it to be the thing my sister could grab if we were out having coffee at Panera, inside the cover of this hallowed book she would find a step by step plan to help me, written by my calmer self. I mean sure we could use it for nefarious things like; what your sister needs now is a pecan braid.But why stop there. What if I could use the book myself to remember breathing exercises and destressing ideas? Oh the possibilities. Who better to join me on the journey of creating this indispensable tool than you. So I just need to stick on some press on nails and start doing this. Stay tuned for my video launch.  Fingers crossed this works out like I envisioned it.

Pro tip: Make sure the book you buy is not the kind with a place for the date or lines. Blank or grid is the way to go.

Using your Journal to unlock the Gut-Brain Axis for Mental Health

Unlocking Mental Wellness: How Ayurveda and the Gut-Brain Connection Work Together and how your journal can help you optimize this system.

Have you ever had "butterflies" in your stomach before a big event or felt your gut clench during stressful times? These sensations are more than just figures of speech—they’re evidence of the profound connection between your gut and brain. Ayurveda, an ancient Indian system of medicine, has long understood this link, offering insights and tools to harmonize your digestive and mental health.

The Gut-Brain Connection: A Two-Way Street

Modern science calls it the gut-brain axis—a bidirectional communication network where your gut and brain send signals back and forth. This connection influences everything from mood to digestion. For example, stress can cause stomach upset, while poor gut health can lead to anxiety or depression.

Ayurveda, however, recognized this relationship centuries ago through the concept of Agni, or digestive fire. Agni doesn’t just digest food; it also processes thoughts and emotions. A balanced Agni leads to mental clarity and emotional stability, while an imbalanced one can create mental fog, anxiety, or even depression.

Your Gut: The “Second Brain”

The gut is often called the "second brain" because it produces neurotransmitters like serotonin and dopamine—key chemicals that regulate mood and happiness. Astonishingly, about 95% of serotonin is made in the gut, not the brain. This means that nurturing your gut health can directly improve emotional resilience and mental well-being.

 How Ayurveda Supports the Gut-Brain Connection

Ayurveda offers practical ways to strengthen this vital link:

1. Balance Your Agni

   - Eat fresh, whole foods that are easy to digest. (Keep a tracker of whole food intake or create a healthy meal plan.)

   - Avoid processed foods and overeating, which can weaken Agni.(Try a no processed food challenge in your journal and reward yourself for hitting goals.)

   - Incorporate spices like ginger and cumin to support digestion

2. Mindful Eating

   - Eat in a calm environment without distractions.

   - Chew thoroughly to aid digestion and allow your body to absorb nutrients effectively.

3. Herbal Allies

   - Herbs like Ashwagandha and Brahmi calm the mind while supporting gut health.(I am not a doctor and you should consult your medical team before adding herbal remedies to your mental health recovery plan.

  

 - Triphala helps cleanse the digestive system gently.

4. Lifestyle Practices:

   - Practice yoga and meditation to reduce stress, which directly impacts both the brain and gut.(create a yoga routine in your journal and track the frequency of doing yoga and also any changes in your symptoms.)

   - Engage in Pranayama (breathwork) to calm your nervous system and improve digestion. (Have a list of breath practices you can choose from in your self-care section)

5. Support Your Microbiome

   - Include fermented foods like yogurt or pickles in your diet to nourish beneficial gut bacteria.

  -Avoid antibiotics unless necessary, as they disrupt gut flora.(Track any antibiotic use and any resulting changes to symptoms.)

 Why It Matters Today

In our fast-paced world filled with processed foods and chronic stress, the delicate balance of the gut-brain axis is easily disrupted. This imbalance can manifest as digestive issues, anxiety, or even depression. By adopting Ayurvedic principles, you can restore harmony between your mind and body, paving the way for better overall health.

Final Thoughts

Your mental health isn’t just in your head—it’s also in your gut! By understanding the interplay between Ayurveda’s concept of Agni and modern science’s gut-brain axis, you can take simple yet powerful steps toward emotional balance and digestive wellness. So next time you feel stressed or out of sorts, don’t just think about calming your mind—nurture your gut too!

 

ASMR Journaling for Mental Health

In today’s fast-paced world, finding ways to relax and reflect is more important than ever. One growing trend that combines creativity, mindfulness, and relaxation is ASMR journaling. But what exactly is ASMR, and why are these channels making waves in the mental health space?

What Is ASMR?

ASMR, or Autonomous Sensory Meridian Response, refers to the tingling sensation some people feel in response to certain stimuli like whispering, tapping, or slow hand movements. It’s often described as a calming, pleasurable experience that promotes relaxation and reduces stress. ASMR has gained immense popularity due to its ability to help with sleep, anxiety, and even chronic pain.

Why ASMR Journaling?

ASMR journaling channels combine the soothing elements of ASMR with the reflective practice of journaling. These videos often feature soft-spoken narrations, calming sounds of pen on paper, and visually relaxing journaling setups. They provide viewers with a sense of calm while encouraging them to explore their thoughts and emotions through writing.

Popular channels like Overall Adventures, Mylifemits, and AdventureDenali showcase this beautifully. These creators not only share their journaling processes but also create a serene environment that feels like a mental escape.

 The Science Behind It

Research shows that ASMR can reduce heart rate, improve mood, and even enhance focus by increasing theta brain waves associated with mindfulness. Journaling itself has long been recognized as a therapeutic tool for managing stress, processing emotions, and fostering self-awareness. Combining the two practices amplifies their benefits by creating a multisensory experience that soothes the mind while promoting introspection.

Studies have also found that ASMR releases neurotransmitters like dopamine and oxytocin, which are linked to feelings of happiness and connection. This makes ASMR journaling particularly effective for individuals dealing with anxiety, depression, or emotional overwhelm.

Who Benefits?

ASMR journaling is ideal for:

- People with anxiety or stress: The calming nature helps slow down racing thoughts.

- Creative individuals: It inspires artistic expression through writing or drawing.

- Those seeking mindfulness: Journaling paired with ASMR creates a meditative experience.

- Sleep-deprived individuals: The relaxing sounds can promote better sleep patterns.

 Recommended Channels

If you’re curious about exploring ASMR journaling, check out these YouTube creators:

1. Overall Adventures

2. Mylifemits

3. AdventureDenali

4. Devnluu 

5. My Abiding Journal 

These channels offer a mix of relaxing narration and practical tips for starting your own journaling journey.

 Final Thoughts

As someone who loves both journaling and mindfulness practices, I find ASMR journaling channels to be a beautiful blend of relaxation and creativity. They remind us to slow down, breathe deeply, and connect with our inner selves—all while enjoying the soothing sounds of pen on paper. If you haven’t tried it yet, grab your favorite notebook, tune into one of these channels, and see how it transforms your mental health routine!

Mindful Journaling: Cultivating Presence and Peace

Mindful Journaling: Cultivating Presence and Peace

Mindful journaling is a powerful practice that combines the benefits of mindfulness with the therapeutic effects of writing. It helps cultivate presence, reduce stress, and enhance mental well-being. This blog post will guide you through understanding mindfulness, integrating it with journaling, and incorporating it into your daily life.

Understanding Mindfulness

Mindfulness is the practice of being present in the moment, aware of your thoughts and feelings without judgment. It helps reduce stress, improve emotional regulation, and increase self-awareness[1][3]. By focusing on the present, mindfulness allows you to experience life more fully and with greater clarity.

 Integrating Mindfulness with Journaling

Mindful journaling involves writing with intention and awareness. Here are steps to integrate mindfulness into your journaling practice:

1. Choose Your Medium: Select a journal that feels comfortable, whether it's a physical notebook or a digital platform.

   

2. Create a Mindful Environment: Set up a calm space with minimal distractions. Consider lighting a candle or playing soft music to enhance focus.

3. Set an Intention: Before writing, decide what you hope to achieve, such as stress reduction or increased self-awareness.

4. Journaling Exercises:

   - Gratitude Lists: Write down things you're grateful for each day to foster positivity.

   - Self-Reflection Prompts: Explore your thoughts and emotions to gain insights into your mental patterns.

   - Mindfulness Practices: Document experiences from meditation or breathing exercises.

 Layouts for Mindful Journaling

Here are some specific layouts to try:

- Daily Check-In:

  - Date

  - Mood Rating (1-10)

  - Gratitude List (3 items)

  - Reflection on the day's events

- Weekly Reflection:

  - Highlights of the Week

  - Challenges Faced

  - Lessons Learned

  - Goals for Next Week

Integrating Mindful Journaling into Daily Life

Incorporating mindful journaling into your routine can be simple:

1. Set a Regular Time: Choose a time that suits you best, such as morning or evening.

   

2. Be Consistent but Flexible: Aim for regularity but allow flexibility to avoid feeling overwhelmed.

3. Start Small: Begin with just a few minutes each day and gradually increase as it becomes a habit.

By following these steps, mindful journaling can become a transformative part of your daily life, helping you cultivate peace and presence amidst the chaos of everyday life.

Mindful Journaling: Cultivating Presence and Peace