Good mental health isn’t the absence of symptoms, but rather ongoing activities that create stability and well-being. It begins with self-awareness, which leads to insight and more intentional living. Checking in with your mental health regularly is one of the most basic things you can do to build up your awareness and take care of your needs. 

Self-check-ins and self-assessments are tools that can help you engage with your mental health in a meaningful way. However, they’re not a replacement for treatment from a licensed clinician. A comprehensive mental wellness regimen is built on a foundation of self-care. It’s also critical to recognize when you need help to meet your goals. You don’t need a diagnosis or disruptive symptoms to see an outpatient therapist. A therapist can help you structure your personal development and self-care journey. If there’s a challenge or a situation that you’re not sure how to navigate on your own, that’s plenty of reason to reach out.

In this article, we’ll share six prompts you can use to check in with your mental health and increase your self-awareness.

6 mental health check-in prompts to foster self-awareness 

Your check-in and reflection time doesn’t have to look like sitting and thinking in solitude. Are you able to connect with yourself better when engaging with a hobby or a mindless activity? Or do you prefer to journal about your thoughts? Make a date with yourself to go through these questions. If you happen to be fishing, walking or folding laundry, it’s still valid!

Use the following prompts to check in with your mental health and increase your self-awareness:

• How am I feeling right now, and what might be contributing to this?

Start with a quick temperature check of your moods and emotions. Remember that emotions are momentary, passing feelings, and moods are states of mind that hang around longer. Try not to focus on positive and negative. Instead, have compassion for yourself and try to listen to what your emotions are telling you. Things like fears and resentments can give you important clues about situations that you may be able to change.

• What is my energy like today, and what does my body need?

Are you feeling up to your usual activities? Are you able to focus and get things done, or are some things feeling more difficult than usual? Reflect on today and the past several days. What has brought your energy up or down? Are you in need of rest? Could you use something uplifting to pick you up? Or do you have energy to burn?

• Are my basic needs being met? Am I eating, sleeping, and moving my body?

Your physical health and mental health are deeply intertwined. When one is off, the other is likely to suffer. Have you been taking care of yourself, and what obstacles might be getting in the way? What can you do to feel a bit better.

• What signs of stress am I noticing in my thoughts, body or behaviors?

Stress can show up in a lot of different ways. You might carry tension in different parts of your body, like your neck, shoulders or hips. You might ruminate on your worries or negative thoughts. You might feel physically depleted and even feel pain or stiffness. When you’re feeling stressed, you may start to skip your usual self-care or withdraw from social relationships. Think back on how you’ve felt in times of stress and recognize cues to look out for.

• How are my relationships affecting my mental state?

Are you feeling supported and encouraged by the people around you? You can’t control other people’s behavior. However, you do have some control over who you spend your time with and how you interact with them. If you haven’t checked in with your support system lately, make time to do so. If certain relationships are draining you, it may be time to set some boundaries. Ask yourself what behaviors are getting to you and how you might change your response to them. 

• Are my daily actions supporting my mental wellness goals?

What does a state of mental well-being look like for you? This might involve living according to your values, caring for your needs, staying connected with your support system and doing activities that boost your energy. Check in on your coping strategies as well, and ask yourself if they’re supporting your overall well-being. 

Making mental health check-ins a habit 

Regular mental health check-ins create space for self-awareness, helping you notice patterns and make intentional choices about your emotional well-being. Add a check-in to your monthly routine or do an abbreviated version even more often. You can use these questions as they are or personalize them. Try setting a calendar event or a reminder on your phone and copy your questions for reference.

At Lightfully, our licensed clinicians support our clients in creating personalized self-care regimens. We go above and beyond what you receive in outpatient therapy. Our clinicians use a framework called Precision Care Model (PCM) to ensure you get exactly the treatment you need, focusing on the basic processes of thoughts, emotions, behaviors and relationships.

Are you curious to find out if you could benefit from more intensive mental health care? Contact us to ask about an assessment.