O7 Travel Mental Health Journal
Your Pocket Companion for Emotional Wellbeing
What do I look like when I'm well? (mentally, emotionally, physically)
Write a few signs that show you're grounded and okay. Think body signals, energy, thoughts, behavior.
Examples: “I sleep okay,” “I feel calm in my body,” “I enjoy small moments,” “I speak kindly to myself”, “ I wake up excited to start the day”.
What do I need to feel well during this trip?
List habits, supports, boundaries, or reminders that help you stay steady.
Examples: quiet mornings, journaling, saying no to late nights, staying hydrated, alone time, any piece of your routine from home...
What are some triggers or stressors I might face on this trip?
Can I prepare or plan around them? What boundaries or expectations can I set? What can I say to myself or others when I feel overwhelmed?
Examples: crowded places, group pressure, lack of sleep, overstimulation, too much planning.
What is the setting of this trip?
Where am I going? What feels relaxing or healing about this place? What might feel tiring, overstimulating, or hard to adjust to?
What will be different from home or my usual routine?
Write a few examples of things you might need to adjust to or prepare for.
What can I do to stay connected to myself in this new setting?
Keep one familiar routine, have alone time, reflect at the end of each day…
Use this daily to stay grounded and self-aware.
(You can fill it out fresh each day — download a copy per day, or keep one running record.)
How am I feeling emotionally right now?
Plutchik's Wheel of Emotions — a reference to help you name what you feel.
Reflect on your day
Part 2: Reflection Prompts
Part 3: When Plans Don't Go as Expected
Part 4: Quick Self-Support Toolkit
Part 5: End-of-Trip Reflection
A Final Note to You
Your feelings matter — even when you're away from home.
You can make space for your wellbeing, even in small moments. Wherever you go, O7 Therapy is here with you.