Simple ways to check in with your mental health

The pace of modern life doesn’t allow us much time or energy to invest in self-care, let alone to check in with our mental health. Work, our relationships, home life, and other responsibilities often demand a lot of energy and time. At the end of the day, there might not be much left for ourselves. 

That’s why it’s even more important to make mental health check-ins a priority, if only just for a few minutes a day. Without them, we can find ourselves depleted because we don’t know how we feel internally. This can have a reverberating impact: We might get sick more often or feel burned out at work. 

Check-ins can look different for everyone. You might take note of your mental health while doing yoga, going for a walk in nature, or meeting with your therapist. Or, you might connect with yourself when doing something as simple as focusing on your breath. However you approach your check-in, it should bring you closer to your internal emotional compass. 

What is a self-care check-in?

Just like anything we want to maintain in good shape, our mental health deserves regular maintenance. Without regular check ins, it can be hard to know how we feel inside and what needs to change to improve our mental health. 

A self-care check-in can take as long as you need. It can be as simple as taking a few silent minutes to breathe with a hand placed on your heart. Or it can be as extensive as journaling for an hour.

Often, we know more about the state of our mental health than we realize. While it may not be as visibly obvious as a broken bone, certain signs — like nightmares or anxiety when there’s no obvious trigger — can indicate that we need to slow down or that something is off.  

It might be hard to check in with yourself every single day, but the key is creating a regular habit. 

Crafting a self-care check-in that works for you

A self-care check-in needs to be a good fit for you. If you don’t find it brings you closer to understanding how you feel, it probably won’t work. 

You could compare your mental health check-ins to an exercise routine. Sometimes, you might be in the mood for a gentle walk around the block. Other days, you might gravitate toward lifting weights. Similarly, when it comes to mental health check-ins, you might crave various activities to give you clarity. 

This is why it’s a good idea to have several options to check in with yourself. Here are some ideas to start: 

• Write down a list of questions you regularly ask yourself, including, “What do I need at this moment?” or, “What emotions are coming up for me right now?” 
• Write down three things you’re grateful for at the end of each day. 
• Talk about your feelings with a close friend or family member and ask them for their observations. 
• Practice meditation exercises like a body scan. 
• Eat or drink slowly without any distractions and pay attention to what you feel physically or emotionally. 

Why staying in sync with your mental health matters

Your mental health can impact many aspects of your life, from your self-esteem to your relationships. That’s why keeping in tune with its ebbs and flows is crucial. 

Mental health check-ins can help us in many ways, like: 

• Identifying when we need rest: During a check-in, you might notice that you’re feeling mentally or physically drained. Acknowledging this can help you know when you need to rest. That can look like getting more sleep or focusing on restorative activities. 
• Setting boundaries with others: Check-ins can help you reflect on the relationships in your life and how they make you feel. Maybe you notice that every time you spend time with a certain friend, you feel exhausted and insecure afterward. So, you decide to limit the amount of time you spend with them. 
• Intervening before a mental health condition worsens: If you realize you’ve been feeling down more than usual, you might check in with a therapist. This could help you get the support you need before your symptoms worsen.

When to reach out for professional support

While self-care check-ins can be a great way to keep tabs on your mental health, sometimes they’re not enough. In some scenarios, you may need to work with a mental health professional to address your symptoms. 

It’s worth connecting with a qualified healthcare provider if you’re experiencing any of these signs:

• Persistent feelings of sadness or hopelessness
• Excessive emotional highs and lows
• Loss of interest in social activities 
• Difficulty sleeping, or sleeping more than what’s normal for you
• Unbearable anxiety or worry
• Thoughts of self-harm or suicide*
• Changes in appetite
• Difficulty maintaining relationships
• Increase in substance use, like alcohol or drugs 

A therapist can support you through your mental health journey, guide you toward healthy coping mechanisms, and provide a structured and safe place to check in with yourself.

*If you or a loved one is in emotional distress or a suicidal crisis, please call or text 988. The 988 Suicide and Crisis Lifeline provides 24/7, confidential support with trained crisis counselors.

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Checking in on your mental health isn’t a luxury; it’s a necessity. Without knowing how you feel, it’s impossible to know what changes you can make to improve your life. Whether you’re checking in with yourself or with a therapist on a regular basis, this habit can help you understand what you need to thrive. 

With Rula’s network of over 10,000 providers, you can find one who works for you and takes your insurance. Schedule an appointment via live video as soon as tomorrow. 

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