Mental Health Check-In (Why They Are Essential)

We’re tiptoeing into Autumn already, and this is a perfect time to do a mental health check-in! When you’re feeling positive and happy, it’s like being wrapped in a fuzzy sweater with a delicious beverage – just on the inside! 😉

You already know that stress has a dangerous impact on your physical, mental and spiritual well-being, but we often don’t even notice that it’s taking a toll until we’re burned out and depleted. It’s a sneaky S.O.B.! 

That is why it is essential for you to practice your own mental health check-ins.

You can do it in between tasks when you’re feeling overwhelmed, or just to make it a habit – to slow down your overworked brain and focus on what YOU need.

I know it may be difficult because as women, we often put our needs on the back-burner, but making yourself a top priority not only improves your overall health but also your relationships and your productivity at work. 

Robert Poynton is an author and associate fellow at Oxford University’s Saïd Business School, and in his work with leaders, he began to see a connection between success and being able to take a “pause” when needed. In high-pressure situations, under a deadline or simply facing a sudden change of plans, being able to stop and regroup actually helps you get more done well: “And it is this, rather than an ability to think fast, that enables them to respond so effectively in situations they can neither predict nor control.”

So, I have gathered some of my favorite mental health check-ins for you to test out and see which feels like the right fit for you. I know you’re going to love them!

First up, a mental health check-in can be as short as a breath or as long as an indefinite hiatus (haha), it’s really up to you. But if you need a guideline, try for at least 5 minutes to give your nerves a chance to relax and your thoughts to settle. 

S.O.S. (Suddenly Over-Stressed!)

When you’re under a lot of stress, limiting beliefs and negative thoughts can take control of your mind. It’s easy to focus outward, and maybe even project blame on other people for uncomfortable situations. You cannot control other people, but you can control your behavior and reactions.

I really like these examples from psychologist Dr. Nicole LePera to flip the script on negative thoughts that can come up throughout the day.

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A post shared by Dr. Nicole LePera (@the.holistic.psychologist) on Jul 5, 2019 at 8:57am PDT

Instead of “Why is this happening to me?”, ask yourself:  What can I learn from this?

When you worry, “Today is not my day!”, consider:  What would it feel like to accept what is?

If you find yourself thinking, “Why does everything have to be do difficult?”, explore your responsibility in the situation with:  What if I’m creating more difficulty?

When you say to yourself, “This isn’t what I expected,” remember:  I can choose to create a new experience for myself.

These remind me a lot of the work of Byron Katie, who suggests challenging negative thoughts with these three simple questions:

Question 1: Is it true? …

Question 2: Can you absolutely know it’s true? …

Question 3: How do you react—what happens—when you believe that thought? …

Question 4: Who would you be without the thought?

The Daily Edition

Author and social worker Minaa B. recently shared her 5 mental health check-in questions for a daily regroup that cover all the bases of good self-care: your emotions, my thoughts, fueling your bod, and finding a moment of bliss Monday – Sunday.

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A post shared by Minaa B., LMSW † (@minaa_b) on Aug 7, 2019 at 6:13am PDT

1. How am I feeling today (mentally and physically)?

2. What’s taking up the most of my headspace?

3. When did I last eat a whole meal?

4. Am I tired?

5. What will I engage in today that will bring me joy?

Waiting For Wednesday

Shine is a new app that sends you a daily message with motivation, self-care reminders and advice. The app also includes strategies for better sleep, over 500 short talks and 7-Day audio challenges covering topics like burnout, side hustles, and managing your money.

Founders Naomi Hirabayashi and Marah Lidey developed their self-care programs with psychologist Anna Rowley, Ph.D. to ensure that you get a curated and proven path to better self-care.

I love this mid-week check-in they shared on Instagram:    

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A post shared by Shine (@shinetext) on Aug 14, 2019 at 4:50pm PDT

1. How do I feel about what’s happened so far?

2. How do I feel about what’s happening the rest of the week?

3. I’m excited to focus on…

4. I will create space from…

You can check out the Shine app on iOS or Android. 

T.G.I.F.

Amber Rae is an author, artist and positive advocate for emotional wellness and personal growth. Her Instagram feed is filled with amazing resources, like this checklist to conquer overwhelm, but I want to share with you her End of the Week Check-In plan.

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A post shared by Amber Rae (@heyamberrae) on Aug 30, 2019 at 2:22pm PDT

I feel…

I need…

I forgive…

I celebrate…

I release…

I trust…

I love how everything in this check-in is connected to one another, celebrating the flow of all our thoughts at the end of a busy week. 

If none of these question-based options work for you, consider taking a short walk around the block or incorporating some deep breathing exercises or stretches in your daily routine, so you can connect with your physical form and give your mind a rest. 

Which check-in is your favorite? Do you have you own mental wellness pause already prepared? Let me know in the comments below, or leave a comment on my Facebook Page.

LOVE + happy thoughts!