The MindSet Journal
A guided journaling experience designed to help cope with stress, sadness and isolation.
The MindSet Journal is a tool that we’ve designed to help with more than just stress.
It was designed to help individuals deal with feelings of stress, sadness, and isolation that are unique to them. We have focused on creating the best user experience possible through rounds of testing and continuous updates. Mental health should not be a chore which is why we have worked to curate specific tools and activities to be placed in this guided journal, to give individuals a boost in their mental health journey.
The Origin Story : Focusing on the state of student mental health
A Vulnerable Population
The Ontario College Health Association describes college and university students as a vulnerable high-risk population (2009). Along with this, suicide accounts for 25% of deaths among post-secondary students (Statistics Canada, 2017). In the 2016 Canadian National College Health Assessment, 59% of students reported having felt hopeless in the preceding year, 69% reported experiencing “overwhelming anxiety,” 52% reported feeling so depressed that they had difficulty functioning, 12% had seriously considered suicide and 2.8% had attempted suicide (ACHA, 2019). It is of note that all of these numbers have increased since the 2013 survey (ACHA, 2013), with the biggest increases in reports of overwhelming anxiety, then debilitating depression, and thirdly hopelessness.
Impact of Isolation
All of these factors contributing to mental distress existed before the COVID-19 pandemic. In an Ontario University survey, 62% of students and 76% of faculty members felt that online learning has negatively impacted the quality of post-secondary education in Ontario and 55% of each group are concerned the challenges of COVID-19 have negatively influenced their mental health (OCUFA, 2021). The transition to online learning has clearly impacted student mental health and many of these students continue to face isolation and a loss of social support over a year into the COVID-19 pandemic. Due to these findings it is clear that the challenge of online learning and the reduced quality of post-secondary education has negatively impacted student health and wellness.
“69% Of students reported feeling overwhelming anxiety and 59% reported feeling hopeless.”
— ACHA, 2019
The Key Components
Taking users offline to focus fully on their mental health.
Technology enables constant communication and the expectation that we should be available 24/7. Using a low-tech approach to mental health, individuals can unplug and move away from the clutter and noise of the online space to focus fully on their mental health.
Bringing all of the tools together in one place for ease of use.
Self-care should not be a chore which is why we have compiled all the tools in one place for ease of use. All of our tools are evidence-based and were specifically curated and redesigned for ease of use.
Preparing students for the “What-if” situations.
Within the journal, there is the opportunity to build a crisis management plan for “What-if” situations individuals may experience in their lives. Our crisis planning sets them up with local professional support as well as invites them to identify personal support systems.
Building a comprehensive onboarding experience.
As part of the guided journaling experience, individuals are taken on a journey to create their crisis plan, plan for the future, as well as have the opportunity to read through examples of how tools work and the value of them.
The Toolset
Our guided journal works by providing individuals with a set of positive thinking and cognitive behavioural therapy (CBT) tools to help improve their mental wellness by managing feelings of stress, sadness and isolation. We also decided to create a sense of community, helping to create a more open and honest campus environment, by inputting some important peer-to-peer tools and techniques that students can use with friends, peers, parents, counsellors, or partners.
Since we are not a replacement for professional help, we are a complimentary tool and first step towards creating a healthier mindset.
Here are a few of the tools and techniques included in The MindSet Journal:
Fear Ladders
Challenging Your Worries
Belief Experiments
A Place for the Positive
Share Your Worries
Theory A / Theory B
Relaxed Breathing Record
Daily Affirmations
Three Good Things
Finding the Good in Failure
What is “Hope”
Linking Feelings & Situations
“Focusing on mental health has never been more important, that’s why I chose the MindSet Journal.”
– Katie S., Early Adopter of The MindSet Journal
A thoughtful and comprehensive sequel to the Prompt Journal - The MindSet Journal will help students to learn useful tools for stressful and saddening life experiences.
Reviewed by Experts
The MindSet Journal was brought to a team of mental health professionals for review, which included nurse practitioners, counsellors, peer support workers, and MSW’s, they reassured us that this product is exactly what is needed to help get individuals out of the clutter and noise of the digital space and focus on their mental wellness.
After various revisions, we have arrived at the version of The MindSet Journal that is available today, and it will continue to be updated as new feedback comes in.
