Mental Health Self-Check, 7 Questions You Should Ask Yourself Weekly
Divya Katiyar | Mar 15, 2025, 14:05 IST
In the day-to-day struggle, it's simple to forget about our own mental health. We ask ourselves about our family, but how often do we ask ourselves about ourselves? Mental health, like physical health, requires daily check-ins and maintenance. Just as we monitor our bodies for evidence of illness, we should make an effort to make a habit of checking into our emotional and psychological health. One of the easiest but most powerful ways to accomplish this is by doing a weekly mental health check on oneself.
Paying attention to the right questions can give you insight, allow you to notice early warning signs of distress, and lead you to improved emotional health. Here are seven questions to add to your weekly self-check:
Our moods are a barometer that indicate what is happening on the inside. Stop for a moment and take a look at the mood you are currently in. Happy, anxious, overwhelmed, or numb? Labelling the feelings without judgment helps you get to know your state of mind better and what patterns need some focus.
If you're constantly feeling negative emotions like sadness, anger, or stress, it might be time to look into the underlying reasons and seek help if necessary. Mindfulness, journaling, or discussing with a close friend can assist you in working through these emotions.
Physical well-being and mental health are deeply connected. Sometimes, emotional distress can stem from neglecting basic self-care routines such as:
If you're feeling off, ask yourself if you've been getting these basic needs met. Little adjustments, like drinking more water or having a nightly routine, can really make a difference in your mental state.
Our thoughts shape our emotions and behaviors. Are you engaging in positive self-talk, or are you caught in a loop of negative thinking? Reflecting on your dominant thought patterns helps you identify cognitive distortions like catastrophizing, overgeneralizing, or self-criticism.
Human connection is an important part of mental health. Isolation and loneliness can contribute to increased stress and sadness, whereas good social relationships can comfort and support. Evaluate your social interactions over the last week:
If you've been isolating yourself, consider taking small steps to reconnect with loved ones. Even a simple text message or phone call can help foster connection.
Engaging in activities that bring pleasure or relaxation is essential for mental well-being. Think about the past week and ask yourself:
If you’ve neglected joy and relaxation, prioritize activities that nourish your soul—whether it’s reading, listening to music, painting, exercising, or spending time in nature.
Stress is inevitable, but how we manage it makes all the difference. Reflect on your stress levels over the past week:
If stress has been high, consider adjusting your workload, setting boundaries, or practicing self-care techniques that help you decompress.
Self-improvement doesn’t have to be drastic. Small, intentional actions lead to meaningful changes over time. Based on your reflections, identify one thing you can do to prioritize your mental health in the coming week. It could be:
Setting a realistic goal keeps you proactive about your well-being and empowers you to take control of your mental health journey.
Checking in with yourself weekly doesn’t take much time, but its impact is profound. By asking these seven questions, you gain self-awareness, recognize patterns, and cultivate habits that support your emotional well-being. Remember, mental health is a journey, not a destination. Be kind to yourself, celebrate small wins, and seek help when needed. You deserve to thrive—not just survive.
Self Care
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1. How am I feeling emotionally right now?
If you're constantly feeling negative emotions like sadness, anger, or stress, it might be time to look into the underlying reasons and seek help if necessary. Mindfulness, journaling, or discussing with a close friend can assist you in working through these emotions.
2. Have I been taking care of my basic needs?
- Eating nutritious meals
- Getting enough sleep
- Staying hydrated
- Exercising regularly
- Taking breaks from work or responsibilities
If you're feeling off, ask yourself if you've been getting these basic needs met. Little adjustments, like drinking more water or having a nightly routine, can really make a difference in your mental state.
3. What has been my dominant thought pattern this week?
Anxiety
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Our thoughts shape our emotions and behaviors. Are you engaging in positive self-talk, or are you caught in a loop of negative thinking? Reflecting on your dominant thought patterns helps you identify cognitive distortions like catastrophizing, overgeneralizing, or self-criticism.
- If you notice persistent negative thinking, challenge these thoughts by asking yourself:
- Is this thought based on facts or assumptions?
- How would I view this situation if a friend were experiencing it?
- What’s a more balanced perspective I can adopt?
- Practicing gratitude and affirmations can also shift your mindset toward positivity.
4. Have I been socially connected or isolated?
- Have I reached out to friends or family?
- Did I engage in meaningful conversations?
- Have I spent quality time with people who uplift me?
5. What activities have brought me joy or relaxation this week?
- Did I do anything that made me genuinely happy?
- Have I taken time to engage in hobbies or interests?
- Did I allow myself to rest without guilt?
6. What has been my stress level, and how have I managed it?
Stress
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Stress is inevitable, but how we manage it makes all the difference. Reflect on your stress levels over the past week:
- Have I felt overwhelmed?
- How did I respond to stress, did I cope in a healthy or unhealthy way?
- Have I used relaxation techniques such as deep breathing, meditation, or exercise?
7. What is one thing I can do to improve my mental health next week?
- Scheduling a therapy session
- Practicing daily gratitude
- Taking a social media detox
- Committing to a consistent sleep schedule
Checking in with yourself weekly doesn’t take much time, but its impact is profound. By asking these seven questions, you gain self-awareness, recognize patterns, and cultivate habits that support your emotional well-being. Remember, mental health is a journey, not a destination. Be kind to yourself, celebrate small wins, and seek help when needed. You deserve to thrive—not just survive.