How to Create a Personal Mental Health Check-In
Lindsay Knake
| 3 min read
During our busy days of work, responsibilities, child care and family obligations, it can be easy to let our physical and mental health slip away. Chronic stress and disconnection, however, can have surprising impacts such as digestive problems, increased risk of heart disease and increased depression and anxiety.
Taking time to check in with yourself is a powerful practice for your physical, mental and emotional well-being. Follow these tips to create a personal health check in:
Find somewhere quiet for 15 minutes.
Turn off the TV and remove distractions so you don’t have much input coming into your brain. Silence can soothe our nervous systems and allow us to more effectively practice reflection, according to the Cleveland Clinic.
Set aside at least 15 minutes in your day without interruption for this practice.
Be compassionate.
Self-compassion is a practice of being kind to yourself and treating yourself like you would a loved one. Starting your personal check in with self-compassion will help you let go of self-criticism and judgment, which can increase stress and lead to despair.
Self-compassion allows us to see ourselves clearly and respond to our humanity with understanding. This can decrease stress and increase our well-being, according to Stanford University.
Do a body scan.
From head to toe, scan your body to check for muscle tension and pain. Take deep, slow breaths and release the tension or practice progressive muscle relaxation.
This is also a good opportunity to check in on your physical health, such as noticing if you’ve had enough water to drink and if you’ve been sleeping well.
Ask yourself reflective questions.
In your self-reflection practice, create a list of questions to ask yourself. When you are mindful and reflective, you can determine what you actually need rather than letting busyness and stress dictate your needs.
Here are examples:
- How am I feeling right now?
- What is stressing me out today?
- What do I need right now?
- What can I forgive myself for today?
- How can I be kind to myself right now?
- What brings me joy right now?
- What am I grateful for today?
- What is one action of self-care I can take today?
- What are your accomplishments?
- What is your vision of the future?
Write in a journal.
Another way of reflection is writing. Use a question from the above list as a writing prompt or free write with a pen and paper. Writing can help you relieve stress, interrupt rumination, organize your thoughts and regulate your emotions, according to WebMD.
This isn’t about being a good writer or judging your own writing. If you struggle with the idea of writing, consider making lists, writing bullet points or making voice memos.
Meditate
Meditation is an ancient practice of focusing your mind through breathing or repeating a mantra, among other techniques. A regular meditation practice has many health benefits, from decreasing stress and anxiety to lowering blood pressure, according to the Cleveland Clinic. Meditation can also improve concentration and emotional regulation.
There are many different ways to practice meditation, from guided meditations to mantras. Meditation doesn’t only need to be sitting. Walking, hiking, yoga and tai chi are other ways of moving meditation.
Perform the check-in regularly.
The best way to maintain our health is to stay on top of it. Set time aside each week to perform this check-in. Design it so it’s something you enjoy, which will motivate you to do it. If you need more structure, find an accountability partner who is doing a similar check-in. You can let each other know you’ve done your check-in on schedule. You’ll see the benefits of mindfulness, meditation, writing and self-compassion with consistent practice over weeks and months.
Image: Getty Images
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