Centr Team

Take control with this 5-step mental health checklist

When it comes to mental health, sometimes it seems like our brain will do all the hard work for us. We can't see the mental wear and tear that we naturally accumulate, so we assume that we're doing fine. Until we're not fine. The truth is that maintaining good mental health takes just as much work as maintaining good physical health – it's a day-to-day, week-to-week job.

A practical way to get on top, and stay on top of your well-being is to start a mental health checklist.

It’s simple: make a list of the elements of your well-being – we’ll go through them below. Then, once a week, do a self-audit of where you’re at in each category. You can write a few words to describe how you’re going, or even give scores out of 10 if that works for you.

This will help you identify when things are getting tough – you may see patterns or a slump forming – and could be the prod you need to start prioritizing your mental health.

Here’s your checklist:

1. Your feelings
This is an obvious opener – how have you been feeling this week? Are you down, depressed, or feeling anxious? It’s natural for these things to fluctuate, but if you’re noticing a continual upward trend on the anxiety scale, then it’s probably time you did something about it.

Did you know that anxiety affects close to 20% of all Americans over the age of 18, yet less than 40% of that group actually seeks treatment? You might shrug feelings of anxiety off once they pass, but people suffering from anxiety are at a far higher risk of psychiatric disorders resulting in hospitalization – so it’s important that we take these problems seriously when they do come up.

2. Your body
Are you answering emails through clenched teeth or pounding the keyboard in anger? It’s often physical signals that wake us up to how stressed we are, so feel for tension in your shoulders, neck, jaw, or glutes and make conscious efforts to move, stretch, relax or walk away from the source of stress (i.e. your computer!) when you need to. Other physical signs of stress or anxiety include dry mouth, skin breakouts, gut irritations, and biting your nails.

“Through yoga, you will come to a better understanding of your breath, which in turn allows you to better control your body’s reactions,” says Centr yoga expert Tahl Rinsky.

Recently, we took a look at the ways yoga can improve our mental health – regular yoga practice helps regulate our physiological responses to stress, so next time you’re subconsciously biting your nails or clenching your jaw, roll out the mat and release some of that tension.

3. Your sleep
If you’re finding it increasingly difficult to get to sleep at night, or you aren’t sleeping through the entire night consistently, it’s likely a sign that you’re having trouble clearing your mind. Try meditating, cut your screen time before bed, and if you’re working from home, put your “work self” away when you close your computer.

A lack of sleep can be a vicious cycle when it comes to your mental health – you can’t sleep because your mind is too busy, and you can’t function at a high level during the day because you haven’t had enough rest.

The foods we eat

can play a significant role in the quantity and quality of our sleep – be mindful of what you’re eating and you might find that drifting off gets a whole lot easier.

4. Your reactions
Are you snapping at people you love? Are you honking at other drivers? Are you binge eating after a tough day at work? Take note of the times when you’re short-tempered or upset by things that wouldn’t normally phase you. These are signs that you’re highly strung right now – and by learning what triggers you, you can learn to regulate your response to stressful situations.

5. Your friends
Do you have a check-in buddy for when things are tough? Someone to look out for you, and someone for you to look out for? A support network is crucial for your mental health. So when you’re finishing off your checklist, make a call, send a message or jump on a video chat. You’ll get a double tick for staying in touch.

When your checklist shows areas you could improve, take action. If you need to talk through things, call your friends and family. And don’t be afraid to seek out a professional if you need further help.

If you do need urgent help, you can call:
USA: National Suicide Prevention Lifeline on 1-800-273-8255
Australia: Lifeline on 13 11 14
UK: Hopeline on 0800 068 4141
Other: Contact your country's crisis support hotline.

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