How is your mental wellbeing? Find out with this simple tool for mental resilience.
Your Health & Wellbeing Check
In our modern day world it’s easy to get caught on the hamster wheel of go-go-go, only to realise that in all the busy-ness, your mental wellbeing has been neglected. Regularly pausing the deadlines and to-do-lists to check in with yourself is an important way to protect your mental wellbeing and catch any challenges early.
We know the importance of prioritising our physical health with regular exercise and doctor check-ups. Our mental health is just as important, with research showing it also impacts our physical health when not addressed. The mind and body are not separate entities, they’re very much connected.
Why a Mental Health Check-In?
Your mental health is dynamic, and it is influenced by many factors including:
stress
relationships
lifestyle choices, and
the environment around you
Ignoring your mental wellbeing can lead to a range of challenges, including:
increased anxiety
reduced quality of life, and
burnout.
By incorporating regular mental health check-ins into your routine, you can bring awareness to your emotional state and have the opportunity to identify areas of concern, so you can take proactive steps to address them early.
Your Mental Health Check-In Table
This simple table (below) can be used to track mental health indicators that can help you decide if something needs to be done to improve your current mental wellbeing state.
Check-in Scale (1-10) – 1 is low, and 10 is high.
Notes/Comments – include here some information that provides context about experiences, events or situations that might be influencing your rating. For example: end of month activities at work, big social event time, a life event or relational interaction that may be impacting the number in your check-in scale.
Using this Table as your Mental health Check-In
1. Set Aside a Regular Time: This could be daily, weekly, monthly; whatever rhythm works for you. Decide the day and time of day you will do the check in. Tip: add a calendar event (recurring) with a reminder. Decide how you will record your answers to each reflection. This could be in notes on your phone, in a spreadsheet, or in a journal, for example.
2. Be Honest: This reflection is not being judged. It is just for you, and anyone you want to share it with as you make the changes or adjustments to improve your mental wellbeing. There are no right or wrong answers—this tool is for self-awareness and self-monitoring.
3. Identify Patterns: Over time, you may notice patterns emerging in your check-in data. For example, if you are checking in every week you may observe that your stress levels spike during certain times of the month, or week, or that your mood improves after engaging in a particular activity, or at a certain time of day.
4. Take Action: Use the insights gained from your check-ins to take positive action towards improving your mental wellbeing. This could be practicing relaxation techniques, seeking support from loved ones, or making lifestyle changes. Small steps taken regularly can make a big difference.
Sometimes, despite our best intentions, it can be difficult to take action. If you’re stuck, a counsellor or coach can support you with taking action and staying accountable to the changes or adjustments you wish to make too.
Developing Strategies for Well-being
It's important to have strategies in place, ahead of time, for when your wellbeing needs extra support. When you’re in the thick of a challenging time it is more difficult to consider these strategies, so it’s good to have them pre-determined and pre-practised. You can start noticing mild triggers, as a way of developing this skill of noticing. You can also begin practicing your coping strategies when you’re feeling mentally strong, so you’re familiar with them when you need them the most.
Here are some steps you can take, to develop and activate these strategies:
1. Identify Your Triggers: Notice the factors at play when your mental health is most likely to be compromised. These could be specific situations, relationships, or internal thoughts and beliefs. By identifying your triggers, you can become more proactive in managing them. This can be tricky to do on your own so the support of a trusted friend or therapist can help you get clear on these.
2. Build Your Coping Toolbox: Create a toolbox of coping strategies that resonate with you. This could include techniques such as deep breathing exercises, mindfulness meditation, journalling, or engaging in hobbies that bring you joy. Experiment with different strategies to discover what works best for you. See this article on Calm for some more ideas.
3. Reach Out for Support: Don't hesitate to call on trusted people in your support network when you're struggling. Whether it's a close friend, family member, or mental health professional, talking about your feelings can provide much-needed perspective and validation.
4. Practice Self-Compassion: As difficult as this can be for so many of us, it is really beneficial to be gentle with yourself during challenging times. Practise self-compassion by treating yourself with kindness and understanding, rather than harsh self-criticism. Try my favourite self-compassion practise by self-compassion expert Dr Kristin Neff, The Self-Compassion Break. Remember, many people find this challenging to begin with, so if you need some guidance or coaching around developing self-compassion you can reach out for support, from me, or another therapist. Read more about why Self-Compassion is a game-changer here.
5. Set Boundaries: Establishing healthy boundaries is essential for protecting your mental wellbeing. Practise saying no when you need to rest, or when you know an activity is going to drain your remaining energy or cause unneeded stress. Read more about setting boundaries in this blog.
6. Seek Professional Help: You don’t need to have a mental health condition to be struggling or to feel overwhelmed. As a therapist and counsellor, I help my clients with personalised support and guidance for them to navigate difficulties and develop coping strategies.
Key Points
Being proactive with your mental wellbeing is a powerful way to build your toolkit for resilience. Every day is an opportunity to practise tools and strategies for mental wellbeing that can activate to support you when challenges arise.
You can use the check-in table in this blog to build a regular mental hygiene routine and to deepen your understanding of yourself, potential triggers, and the supportive resources that make the biggest difference to your mental wellbeing.
Regular wellbeing check-ins can support you to reduce the chances of experiencing prolonged stress, worsening anxiety, and burnout.
If you have any questions about how to support your mental wellbeing, or you would like to work with me one-to-one as you deepen your practice of tuning in and attending to your wellbeing, please reach out.
I understand it can be a bit daunting to take that first step and get in touch with a counsellor. That’s why I offer the opportunity to book a free 10 minute enquiry call. You can let me know a bit about you and ask me questions, and see if we would be a good fit.
You can book a 10-minute chat here.