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Writer's pictureEmma Bond

How to Have a Mental Health Check-in

“Mental health” refers to our overall well-being. It includes how you feel about yourself, the quality of your relationships, and how you’re able to handle your feelings and deal with difficult situations.

Every single one of us experiences mental or emotional health problems from time to time. It’s a part of life!

But, in order to make sure we are in good mental and emotional health, we can practice what’s called a “mental health check-in”. This is essentially a series of questions that you can ask yourself every day to check-in on your overall mental and emotional well-being.


1. How am I feeling today?


This one sounds pretty obvious, but checking in on yourself starts with analyzing how you’re feeling. Do you have feelings of stress, anxiety, frustration, dread, sadness. etc.? It’s also important to take inventory of how you’re feeling physically. Stress, anxiety, and depression can show up as headaches, stomach aches, weight loss/gain, and fatigue. You can rate how you’re feeling on a scale of 1 to 10. 1 being super chill, relaxed, and feeling great, with 10 being “I feel like I’m drowning”. Take a note of how you feel each day. If the number starts to go down, then it may be time to pay closer attention to your mental health.



2. Try asking yourself “What is worrying me?”


Take some time to think about what’s been on your mind. It could be family, work, relationships, finances, etc. It could be a combination of a few different things, and it’s important to take note of how these triggers make you feel and what you can do to mitigate your stress and anxiety. For example, if work is stressing you out then try tactics like taking 10-15 minute breaks every few hours, establishing clear boundaries, and forming a healthy response to tough situations. It’s hard to address negative feelings like stress and anxiety if you don’t know what’s causing them. Take some time to identify those feelings so you can work on controlling them.



3. Does my body have its basic needs?


Food, exercise, and sleep are easy and crucial ways to guarantee you’re in good mental and physical health. Eat a variety of fruits, veggies, whole grains, and protein. And make sure you’re drinking tons of water! Also, try to sweat or move at least once a day. This can be going for a run, bike ride, group fitness class, or even taking your fur babies for a long walk! Lastly, try and get AT LEAST 7-9 hours of sleep. If you’re not taking care of your body, then it can be hard to take care of your mind. Mental and physical health go hand in hand, and keeping both in check is essential for overall wellness.



4. What makes me happy?


If you have a lot going on, it can be really easy to forget about the things that bring you joy. Taking time to focus on yourself and doing what makes you happy is incredibly important to your mental health. When we feel stressed or anxious, it can be really easy to forget about the things that bring us joy and happiness. This can cause us to be even more sad and anxious, which creates a negative feedback loop. Joy and happiness break this loop and can also trigger the opposite - a positive feedback loop - that creates happiness and well-being. Some easy ways to add joy are keeping a gratitude journal, finding a new hobby, visiting loved ones, spending time with furry friends, and spending time outside!



5. Who is in my corner?


Who do you consider trustworthy? Loving? That you can turn to in hard times? A strong support system is indispensable. It could be your partner, sibling, parent, friend, or a combination of all! These people will give you advice, be respectful, give you space to make decisions (sometimes mistakes), listen to you, and always have your best interest at heart.


Remember, there is no health without mental health.


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