Mental Health Check-In: A Reflective Activity

A recent newspaper article brought to light that a Maharashtra-based mental health care helpline has received about 14,50,000 calls since its inception in 2022. The concerns that callers shared were around sadness, stress, sleep disturbances, and anxiety (The Indian Express, 2024). It’s a quiet reminder for all of us to pause and check in with our own mental well-being.
This reflective activity is an invitation to take a few minutes for a mental health check-in.
Remember: The intention of this activity is to increase self-awareness of mental health needs and provide an opportunity to explore the little-big things that make you feel relaxed or well-adjusted.

How Are You Really Feeling?

Here are some questions for you to think about. While you reflect, please keep in mind the time span of the last few weeks up until the present moment. You can participate in this activity in a manner that suits your comfort level; you can either record your responses in a journal or maintain a mental note. Find yourself a safe and comfortable corner; it could be near a window, in your favorite chair, somewhere quiet and alone, amidst nature, or with people and pets.
As you settle into this moment, here are a few gentle prompts to guide your reflection.

1. Food

Food for a happy heart. How have you been eating lately? Do you feel comfortable with your eating choices, nutrition, and appetite? Would you like to introduce some changes to your eating patterns?

2. Hydration

Hydration is key. Have you been drinking enough fluids to get through the day? Would you like to set a reminder for water breaks or use a measured water bottle? 

3. Rest and Sleep

What helps you feel recharged? Maybe it’s reading a book, taking a short nap, listening to music, or simply sitting quietly in nature. What moments of rest can you welcome into your day? Are you content with your sleep hygiene? How many hours of quality sleep have you been getting daily?

4. Feelings

Feel your feelings. What are some of the feelings you’ve been experiencing of late, for instance, joy, excitement, worry, or sadness? How do you acknowledge and respond to these feelings, such as by talking to a loved one or taking a break?

5. Thoughts

While we may not be able to change or fix everything that has been happening around us, it is important to acknowledge and recognize our thoughts. They could be worry thoughts, fear thoughts, planning thoughts, or something else. What are some of the thoughts you have been experiencing lately? How do you feel about these thoughts? Would speaking to someone about these thoughts be helpful?

6. Support System

You are not alone in how you feel.
Many people experience similar struggles, even if it’s not always visible. Reaching out can make a difference. Do you tend to reach out to your trusted ones? Are there individuals, communities, pets, or books that contribute to your overall wellness? In what ways do they support you?

 7. Body Sensations

Listen to your body. How is your body responding to all that has been happening around you? For instance, has your breathing changed? Is your stomach feeling funny? Are you fatigued often? Or are you feeling energetic? In what ways can you support your body through what it’s carrying?

8. Skills

The little things count. Are there any little or big things, skills, or activities that support your wellness, such as working out, taking some deep breaths, doodling, or something else? Are you mindful about taking time for them?

9. Schedules

Schedules should be a source of comfort. How do you feel about your daily and weekly schedule? Are there things you would like to take off or include in your schedule? Are you gentle as you navigate and tick things off your schedule?

A Final Note on Self-Compassion

Take a moment to acknowledge yourself for showing up. Tuning into your mental and emotional wellbeing is an act of care, and it’s valid, whatever you’re feeling. As you move forward, carry this awareness gently with you. You deserve rest, support, and space to heal. This activity is not a substitute for therapy or professional mental health care. If you’re experiencing distress or struggling with your mental health, we strongly encourage you to seek support from a qualified professional.