Hello friends! Hi! It’s been a while since I’ve shared a post that wasn’t wallpapers, but I’ve been feeling a bit more inspired and productive lately. With it being #mentalhealthawarenessmonth, and with a lot of us in quarantine or thrown off our normal routines, I thought it was a good time to share something that I learned while in an Intensive Outpatient Program last Fall.
Everyday, we did a “check-in” sheet, starting with the front when we arrived, and the back before we went home for the day. If you’re anything like me, it can be easy to go through the entire day without really thinking about what you actually need. This practice helped by asking concise questions, and outlining specific categories that are important for mental health.
For this blog post, I want to share what that process looked like, and how we can implement it any day, anywhere. I want to make it clear that I am not a mental health professional, and I have adapted the exact process used in IOP to be more suitable for everyday life.
I have also created a printable version of this check-in, available to my newsletter subscribers. If you’re already a subscriber to BrightMail, you’ll find the printable in the WBT Library. If you would like to subscribe and receive access to this free printable and many others, click here or on the image below!
Ratings
First things first, rate your mood and level of hope as it is at the moment. You can define what each number means as a mood, or simply go with your gut. It can be a good way to get a basic gauge of how you’re doing, without going into detail.
Write It Down
The next part of the process is to write down how you’re feeling in one or two words. Naming your emotions is an important way of acknowledging them and understanding yourself. The more you’re able to describe your feelings, the more you can process them, share them, and work on them.
Then write down a single thing you want to accomplish today. It can be big or small. It can be easy or hard. The important thing is that you take a moment to consider what is valuable in feeling accomplished for the day. If you want to have a day of total relaxation, that’s fine too! It’s about being intentional with our time, and not feeling like the day disappeared with nothing gained. This could be calling a friend, making your bed, exercising, journaling, finishing a book, whatever!
Pause.
Okay. If you are working right now (from home, school, or the office), this is a good place to put this check-in on hold. Your work responsibilities tend to organize your day for you, so you might want to save the rest of the check in before you “clock out”. However, do what works best for you and your schedule!
The Basics
The next section of this check-in is all about addressing and planning for different needs we have on a daily basis. These categories are all focused on aspects of life that can help improve mental health and general well-being. I’ll explain each category below and a few ideas for what to write, but always do what works best for you, and alter as needed.
Food
Pretty self-explanatory, but you can use this space to write down specific meals, general eating habits/goals you’re working on, or to plan out a special treat for the evening.
Meds/Vitamins
Use this section how you’d like, but some ideas are: checking off when you’ve taken your meds, if you need to submit or pick-up a refill, or notes about side effects of a new medication.
Process/Journal
Journaling everyday is a wonderful way to record and process how you’re feeling. However, I know not everyone prefers to process through writing. So, in whatever way you like to document and explore your emotions, take a few minutes to do that! In this space you can set a goal or jot down an idea for later.
Exercise/Movement
If you have a workout routine or schedule you’re committed to, write it down here and what time you’d like to make it happen. If the word “exercise” makes you want to cry a little, maybe just plan for a few minutes of walking and stretching during the day.
Spiritual
This section is a place for you to plan a moment of your day to connect to your beliefs. This can be praying, reading scripture, meditating, etc.
Social
Now more than ever, we’re all craving a social connection during our days in quarantine. And even though it’s not possible or healthy for some of us to see our family and friends in person, make a point to call, text, video chat, or write a letter to someone special.
Laughter
The fun one 🙂 How are you going to find joy and laughter today? Maybe it’s a funny tv show, or spending time with your family, or looking back through old photos. Whatever it is, it remains true: laughter IS the best medicine.
Affirmation
Use this section to speak truth and hope into your day. Find that part of you that needs a hug, and write down a phrase or two that feels like one.
Rest
How are you going to cultivate rest today? Taking a break to just breathe and relax is more than okay, it is essential! Give yourself time – even if it’s just five minutes, to sit and be still. Write down one way you want to make room for rest in your schedule.
Sleep
Write down what time you’d like to go to bed, and do what you can to make that happen! You can also write if you’d like to fit in a nap, or if you’re trying to cut back on naps. Make sure you aim for a decent amount of sleep to get the best start tomorrow!
Gratitude
The last part of this Daily Check-In Practice for Mental Health is to list out a few things you’re grateful for. You can do this at any point throughout the day, but it’s a nice way to bring positive thinking into your day and remember what’s important to you.
I hope that this process helps you to organize your day, check-in with yourself emotionally, mentally, and physically, as well as make time for the things that make you happy. I want to reiterate that I am not a psychologist or mental health professional – I am just sharing something that has helped me as someone who struggles with their own mental health. If you need help, please reach out to someone. Whether it’s a family member or trusted friend, your doctor or a therapist, there are resources out there that can help.
If you read this whole post: you’re a champ. I hope you found something helpful for you, exactly where you’re at. I wish you health and hope during this difficult time.
If you have any questions or comments, feel free to leave them in the comment section below. You can also find my email on the contact page.
