7 Elements of My [Mental Health] Care Plan that I Can’t Live Without

It is so important to have a Mental Health Care Plan, especially if you struggle with your mental health on a regular basis.

Having a Mental Health Care Plan in place can be extremely beneficial for many reasons!

It helps you organize your mental health resources, establishes a concrete plan of action for all aspects of your mental health, and it helps you identify those needs in the first place! 

When I first began my mental health journey so many years ago, I never realized that I needed some sort of plan in place to help me support myself and improve my mental health.

I was just kind of blindly going through my journey trying to grasp onto anything that could help and not really knowing where to turn or what to do.

I felt stuck and like my mental health controlled me.

It wasn’t until much later into my journey when I learned that I actually had control over my mental health. I had the power to change my mental health for the better.

I was recently asked to share some of the things I cannot live without when it comes to supporting and maintaining my mental health.

Okay, so maybe saying that I can’t live without these things sounds a little dramatic. But you know, there is actually some truth behind it!

I definitely could not have made it where I am in life and in my mental health journey without these elements to get me through.

So here are the top 7 elements of my Mental Health Care Plan that I need to survive!

Essential Elements of My Mental Healthcare Plan

1. Therapy

This is easily my number one support element in my Mental Health Care Plan!

It’s because therapy has taught me so much. It has helped me to unlock my inner greatness, and it can do the same for you, too!

I have been able to better understand who I am, how my mind works, and how to change my negative thought processes just by going to therapy.

It has literally been the most life-changing experience for me. I have escaped so many negative thoughts about myself and it continues to help me learn how to love myself for who I am. 

There are so many types of therapy and it is definitely worth exploring which types work best for you.

I am a huge proponent of cognitive-behavioral therapy and brain spotting.

That is the type of therapy I have been practicing with my current therapist for the better part of 7 years now and it has been an absolute game changer!

I wish I would have found this type of therapy so much sooner because it is truly amazing!

Don’t be afraid to explore a variety of therapies and different therapists until you find the right fit. There are so many great options out there, but sometimes they can be hard to find.

2. Hope Binder

About 3 years ago I decided to put together what I like to call a “Hope Binder.”

Essentially it is a designated place to keep any and all information pertaining to your mental health care plan.

It makes it so that you have all the necessary information in one location and you have easy access to whatever you may need, especially in a crisis moment. 

Some things I include in my Hope Binder are coping skills to handle various emotions and situations, an emergency contact list, positivity lists, and affirmations.

Doctor’s information is also helpful to incorporate in your binder along with any handouts and/or notes from appointments. 

Bring your Hope Binder with you wherever you go and never face a crisis alone!

Simply take pictures of each page of your binder (including the cover) and create a folder on your phone with all of the pictures in order. There you have it, your very own pocket Hope Binder!

3. Journal

I absolutely love journaling!

I have done it since I was a young child, and I love being able to use that skill to support my mental health.

Journaling allows you to express yourself and your thoughts freely and gives you a chance to process them differently by getting them down on paper. 

If you go to therapy or see any doctors for your mental health, keeping a journal can be a great way to get the most out of your sessions!

Use it to record any questions, thoughts, or concerns you have prior to going to your appointment. Then, record any important information you discuss throughout your session in your notebook. 

You can also journal to process thoughts or feelings, keep track of trends in mood or sleep, set goals, and reinforce positive thought processes.

Journaling is so versatile, you’re sure to find a method that works for you!

4. Support System

Having a support system is another really important element to add to your Mental Health Care Plan if you haven’t already done so.

While you do need to be able to manage your mental health yourself, it is always okay to get outside support!

Humans are social by nature, so having a group of people that you can rely on for support is necessary for anyone’s mental health.

Take the time to identify who these people are in your life.

For me, I am very grateful for my partner, family, and a few friends that I know will be there for me if I am struggling.

It is important to make sure that the people in your support system actually do provide support. 

If you have someone in your life whom you love, but they just aren’t very supportive, then do not include them in your support system. 

It’s nothing negative or personal towards that person, it is just that they are not the best choice for supporting you on your journey to getting mentally fit – and that is okay.

Choose those who are good at providing support and turn to those individuals in times of need. 

5. Good Night’s Sleep

I have struggled with sleep for my entire life, which is why sleep is such an important part of my care plan!

One thing that I have definitely learned over the years is that I need to get healthy rest in order to support my mental health and overall happiness.

Did you know that even one poor night of sleep can leave you feeling deprived for days?

So make sure that you’re doing everything you can to practice good sleep hygiene! If you need to sleep with sound, try using sleep sounds or listening to stories to help you fall asleep.

I use both of these every night and it’s helped me get a better night of sleep while simultaneously kicking my habit of snoozing with the TV on (which is not very good for your sleep). 

It is also important to make sure your environment supports a good night of sleep. Things like temperature, comfort, and darkness can all aid in a positive night’s sleep. 

Diet and exercise can affect your sleep as well! Make a point to get enough exercise every day so that you are able to rest more easily at night.

Things like avoiding too much caffeine and not eating close to bedtime can improve your sleep, too. Without proper sleep, you cannot function to your best ability!

6. Comfort Items

Comfort items can be anything that help you feel better! They are healthy go-to’s you can rely on for support when your mental health gets tough to manage.

For me, I love having my dog, Chanelle around all the time! She is sweet, a great listener, and loves snuggles!

When I need something I can squeeze tightly or lay on, I reach for a stuffed elephant I received from my partner for comfort.

There are so many things that can be used as comfort items!

Think about what items you turn to when you are down and in need of feeling better. (Sometimes it is helpful to make a list.)

Then, consider which items may not be the healthiest go-to’s and which ones truly support your mental health.

Make a new list of the healthy comfort items and use that as your go-to list the next time you feel down and need a boost! 

If you don’t have any comfort items or aren’t sure what positive ones you can implement, try adding one of these to your list: a cup of tea, a piece of jewelry that has meaning, a meditation stone, a picture or photograph, a note, a religious item, a favorite pillow, or even a book or notebook. 

7. Meditation

I cannot express enough what a huge change meditation has made in my life!

Although I am still somewhat new to the practice, I have already noticed wonderful benefits.

Meditation helps you to connect with the present and feel at ease.

It helps change your perspective into a more positive one, to let go of judgment, and to see the world and your mind for what it is. 

While it may come off as intimidating, meditation is actually not as difficult as it seems! It is not about resisting any negative thoughts but acknowledging that they exist and then letting them go.

Even without being a pro, you can reap the benefits of meditation by taking just a few minutes out of your day to start your practice!

If you’re new to meditation, try out a free app on your phone! I love Headspace which offers a free beginners course and meditations as short as 1-3 minutes!

Insight Timer is another great meditation app that offers a ton of free resources for both adults and children. Find a beginner’s practice that works for you and get started!

* * *

Without a Mental Health Care Plan, it is virtually impossible to move forward in your mental health journey.

You need to take charge of your mental health by creating a care plan for yourself that positively supports you and sets you up for success!

While it does take time, it is so worth the effort. Once you have a care plan in place, you will start to see positive changes in your mental health! 

So invest in yourself and move forward on your journey to getting mentally fit so that you can live a happy and fulfilling life!

Take the ideas above and use them to create your own care plan, then implement it.

It only works if you actually use your plan! 

This journey is so tough, but you are not alone. I am here to tell you that these 7 essential things that I need in my care plan have hands down been the top 7 reasons that I am where I am today.

I could not be more thankful for having such a wonderful care plan in place and I wish I would have done this for myself so long ago! 

You are the only person who is in control of your mental health care. Put your mental health first and do what is right for you to be happy and healthy.

Take action today and start creating a Mental Health Care Plan that supports you and your life goals!

Read this article next: How Your Lifestyle Affects Your Mental Health.