Your Mental Wellbeing Pulse Check

In this fast-paced world, it's easy to get caught on the hamster wheel of constant activity, only to realise that your mental wellbeing has taken a back seat. While you're busy meeting deadlines and ticking off to-do lists, it’s crucial to regularly pause and check in with yourself. This isn't just a self-care luxury. It's a necessity, to maintain your resilience and sustain your performance over the long term.

Just as you prioritise your physical health with regular exercise and check-ups, your mental health deserves the same attention. Research shows that neglecting mental wellbeing can have serious physical health consequences (1). The connection between mind and body is real, and it's important to address both to not just survive, but also to keep thriving.

Why a Mental Wellbeing Pulse Check?

As a high achiever (or any individual) your mental health is dynamic and influenced by multiple factors, such as:

Stress: Whether it's work deadlines or personal challenges, such as caring roles or financial pressures, stress can quickly build up if not managed effectively.
Relationships: Your connections with others play a significant role in your emotional wellbeing, and strained relationships can lead to mental fatigue.
Lifestyle Choices: How you manage your time, energy, and resources impacts your overall mental, and physical, state.
Environment: The physical and emotional environments you operate in daily can either support or hinder your mental resilience.

Your Mental Health & Wellbeing Pulse Check (Self Check-In Table below)

This simple Pulse Check (below) can serve as a tool to track key mental health indicators, helping you gauge whether adjustments need to be made to improve your current state of mental wellbeing.

Check-in Scale (1-10) – 1 is low, and 10 is high. Rate your mental state based on factors such as stress, energy, mood and overall satisfaction.

Notes/Comments – include context about events, situations, or experiences that might influence your ratings. For example, end-of-month work activities, significant life events, or relational interactions that may be impacting your mental state. This helps you validate and normalise how this context is impacting your wellbeing.

My Mental Wellbeing Pulse Check

How to use this Mental Health Check-in Tool

1. Set Aside a Regular Time: Choose a time that works best for you. This could be daily, weekly, or monthly. Make it a recurring event in your calendar with a reminder. Decide how you’ll record your reflections, whether in your phone notes, a spreadsheet, or a journal.

2. Be Honest: This check-in is for your self-awareness and monitoring. There's no judgment here; it’s just a chance to reflect and understand where you are at, mentally and emotionally.

3. Identify Patterns: Over time, patterns will emerge in your check-in data. Perhaps stress spikes during particular work cycles, or your mood improves after certain activities. Recognising these patterns allows you to proactively manage your mental wellbeing.
Note to remember - you don’t need to manage this on your own - you can reach out to a supportive friend or family member, or a professional (through EAP, or privately with a therapist).

4. Take Action: Use your insights to make positive changes. This could mean practicing relaxation techniques, seeking support, or adjusting your lifestyle. The research shows that small steps taken consistently can create significant change. For more on this I recommend reading James Clear’s book, Atomic Habits.

If you find it challenging to take action on your own, working with a coach or counselor can provide the support and accountability you need to make and maintain those adjustments.

Developing Strategies for Well-being

Having a plan in place for when your wellbeing needs extra support is essential. When you’re in the thick of challenges, it’s harder to think clearly and make decisions. By preparing strategies ahead of time and practicing them when you’re mentally strong, you'll be ready when life throws you a curveball.

Here’s how to develop and activate your mental resilience strategies:

Identify Your Triggers: Notice when your mental health tends to dip. Are there specific situations, relationships, or thoughts that trigger stress? Recognising these triggers allows you to manage them proactively. Sometimes this is difficult to do alone, and a trusted friend or therapist can help you identify them more clearly.
Build Your Coping Toolbox: Create a collection of coping strategies that work for you. This might include techniques such as deep breathing, mindfulness meditation, journaling, or engaging in activities that bring you joy. Explore different techniques to find what suits you best. For more ideas, check out this article on Calm.
Reach Out for Support: Don’t hesitate to lean on your support network. Talking to a trusted friend, family member, or mental health professional can provide perspective and validation when you need it most.
Practice Self-Compassion: High achievers, and carers, often hold themselves to high standards, but it’s important to treat yourself with kindness during tough times. Self-compassion isn’t just a buzzword, it’s a proven way to build resilience. If this feels challenging, consider trying Dr. Kristin Neff's Self-Compassion Break, or reach out to a coach or therapist for guidance tailored for you. Read more about why Self-Compassion is a game-changer here.
Set Boundaries: Protect your mental health by setting clear boundaries. Learn to say no when you need rest or when certain activities will drain your energy or cause undue stress. For more tips on setting boundaries, read this blog.
Seek Professional Help: You don’t need a diagnosed mental health condition to seek support. As a therapist and coach, I help clients navigate challenges, develop coping strategies, and build resilience. Sometimes, a fresh perspective from a professional can make all the difference.

Key Takeaways

Being proactive about your mental wellbeing is a powerful way to build resilience and maintain balance as a high achiever. Every day offers an opportunity to practice the tools and strategies that will support you when challenges arise.

Use the Wellbeing Pulse Check (above) to create a regular mental hygiene routine, helping you understand your triggers and the resources that most effectively support your mental wellbeing.

Regular check-ins can help you reduce stress, manage anxiety, and prevent burnout.

(1) References
O’Connor, D. B., Thayer, J. F., & Vedhara, K. (2021). Stress and Health: A Review of Psychobiological Processes. Annual Review of Psychology, 72, 663–688.
This review summarises evidence showing that psychological stress can directly affect physical health via neuroendocrine and autonomic pathways and indirectly through behaviours that influence health outcomes.

McEwen, B. S., & Stellar, E. (2009). Allostatic Load and the Effects of Chronic Stress on Health: Mediators of Stress and Disease. Psychoneuroendocrinology, 35, 2–16.
This seminal work describes the allostatic load concept — how chronic stress can lead to physiological “wear and tear” that increases the risk of physical illnesses such as cardiovascular disease and metabolic dysregulation.

World Health Organization. (2023). Stress. Retrieved from https://www.who.int/news-room/questions-and-answers/item/stress
The World Health Organization outlines how everyday stress can manifest in physical symptoms (e.g. headaches, sleep problems, digestive issues) and can worsen existing health problems over time.

Reach out for support from a therapist

If you have any questions or would like to work with me one-on-one to deepen your practice of tuning in and attending to your wellbeing, please reach out.

I understand that taking the first step to contact a counsellor or coach can feel daunting. That’s why I offer a free 10-minute enquiry call. You can share a bit about yourself, ask questions, and see if we’re a good fit to work together. Email me to book in a time that suits, or jump in my calendar, booking your 10-minute chat here.

feel free to book a 10 minute chat here