A Mental Health Check-in for Young Adults

Our mental health can change for a multitude of reasons, so it’s essential to build a habit of checking in. Here are a few check in questions to ask yourself:

From 1-10, what number best describes your current state of mind?  

Tracking your daily temperature helps you identify patterns affecting your mental health. It can also help gauge your progress—celebrating your wins is always an important factor in healing.

How are you feeling— both mentally and physically? 

Often, people with mental health challenges have physical symptoms that arise because of excessive stress, anxiety, depression, and other conditions. Listen to your body and identify signs that could represent an underlying mental health issue, such as headaches, loss of energy, and muscle tension.

What is consuming most of your mental space?  

So many new experiences, transitions, and challenges in young adulthood can consume your headspace. If one thing (or a couple) is fogging your brain, it’s important to find a healthy outlet to help relieve tension and reduce worrying and rumination.

Are you feeling stuck or lost?  

Many young people can feel lost without the guided daily life of high school, living at home, or their typical friend group. Feeling stuck or lost can be expected, but finding a way forward or coping is essential.

When was the last time you did something that brought joy?  

Feeling joy and happiness is important—it can’t be all about serious matters. Your brain needs a vacation, too, and building in moments of joy can be a great stress reliever.

Do you have a support system?

Loneliness can emerge frequently in young people and is often associated with significant life events such as a breakup with your partner, graduating from college, moving to a new town, etc. Feeling lonely can damage your mental health, but people with anxiety, for example, may avoid social contact. This can create a vicious cycle, and having a strong social circle is vital to feeling better.

Will saying no to something improve your emotions?  

For some people, stepping into adulthood can mean saying “yes” to every opportunity—but that’s not always the best way to manage stress or set realistic expectations for yourself. Take a moment to reflect on what’s necessary and maybe say “no” to the things causing additional anxiety.

What are you looking forward to?  

Making time to do something you enjoy is important for stress relief and mental health management. If you have nothing in particular to look forward to, add in small activities that introduce joy, such as a walk or a half hour spent reading a novel with an iced coffee. If you continue to struggle to find happiness, working with a therapist can help you identify hope for the future.

Building a routine of checking in with yourself can be an opportunity for self-reflection and knowing when to get help when you need it—just like you would for your physical health. You can start building a healthy habit by setting time aside in your schedule for a mental health check-in. Simply set a timer for 20 minutes. Or make yourself a calendar invite and take that time when it pops up.  By doing a mental health temp check on a regular basis, you can gauge your “normal” and know when your temperature is “hot,” so you can get support from others and reach out to a professional.

(Source: Newport Academy/)