The Benefits of Regular Mental Health Check-Ins

Mental health is health. Full stop.

Somewhere along the way, the medical community got in the habit of talking about and treating physical health and mental health as separate entities.

Thankfully, that seems to be changing.

And now, getting a ‘physical’ from your family doc or going for a ‘check-up’ from your general healthcare provider often includes a mental health ‘check-in’ as well – and that’s a very good thing.

Why? Because physical health and mental health are intertwined and interconnected in amazing ways. And because mental health professionals (and appointment times) are in short supply. And because health insurance often doesn’t pay (or pay enough) to make routine mental health visits a practical option.

This is a big reason why mental health check-ins – either self-administered or administered by your healthcare provider – are so all-important.

A mental health check-in is a proactive approach to maintaining and improving mental health and wellness. Unlike physical health issues, mental health problems can present with more subtle signs and symptoms, which make them easier to overlook and ignore.

The benefits of regular mental health check-ins can’t be overstated. These check-ins are an important form of self-care. They encourage self-awareness and can help you connect with your emotions, gauge your ‘state of mind’, recognize early sign of distress, and take action before issues escalate into more severe mental health problems.

The cool part? You don’t have to wait for an appointment to start the check-in process.

The most important mental health practitioner you’ll ever have is, well, you. So, hopefully this article empowers you to pay more attention to your mental health at home and to advocate for yourself if and when the time comes to seek professional help for additional support.

The Benefits of Regular Mental Health Check-Ins

Early Detection and Intervention of Issues

Regular mental health check-ins can help people spot early signs of mental health issues, such as anxiety, burnout, and depression. It’s often easier to manage symptoms and prevent escalation of mental health problems when you first notice when something doesn’t feel right. Mental health disorders can be hard to spot – but regular check-ins can cut through the confusion and provide a clearer picture so you have a starting point.

Enhanced Self-Awareness

Taking time to assess mental state can increase self-awareness. This insight fosters better emotional regulation and decision-making, and it can improve overall emotional intelligence too.

Better Coping Mechanisms

Regular self-reflection can help people learn which coping skills and strategies work best for managing stress, anger, and sadness. In the modern world of medicine, getting regular mental healthcare can feel impossible, but check-ins can help make the mental health mountain easier to climb.

Improved Relationships

Consistently checking-in with yourself can improve interpersonal relationships. Having a better understanding of your emotional needs makes you better equipped to communicate effectively, show empathy, and manage conflicts with others.

Increased Resilience

Routine mental health check-ins can improve resilience by helping individuals recognize their strengths and weaknesses. Acknowledging past struggles and achievements strengthens coping skills for future challenges.

Better Focus, Productivity, and Performance

When mental health is well-managed, it’s easier to stay focused, motivated, and productive. Periodic check-ins help keep stress and distractions in check, supporting a healthy, balanced approach to work and life.

Prevention of Burnout

For people in high-stress environments, regular mental health check-ins are especially crucial for avoiding burnout. They offer an opportunity to reflect, decompress, and recalibrate, which helps prevent emotional exhaustion.

Making a Habit of Mental Health Check-Ins

Conducting regular mental health check-ins doesn’t have to be complicated, and it doesn’t require special equipment or lots of time. Here are some tips to help you make it a habit:

Set aside time

Choose a quiet place, start small, and be mindful for a few moments. Asking general questions is a good place to start: How am I feeling? Emotionally? Physically? What thoughts are on my mind? What words or actions have made me feel stressed or brought me joy lately? It might help to set a weekly reminder for a brief check-in or to combine this exercise with an existing habit you already have – morning coffee, evening bath, etc.

Be patient and pay attention

Making a new habit can take time, so be patient. Over time, you’ll get more comfortable carving out time for yourself. So much of life runs on auto-pilot these days. These check-ins should be pro-active exercises that require attention. It’s also important to incorporate a few more specific questions into your regular check-ins:

• Do I feel down? Am I having more negative thoughts about myself and others? Do I have a lack of interest or pleasure in doing things? Am I moving in slow-motion or feeling restless?
• Have I noticed any changes (an increase or decrease) in sleep, appetite, or energy levels?
• Am I having trouble focusing or concentrating?
• Have I been socializing or withdrawing more from others?

Write it down

Journal your thoughts on paper or on your phone. Writing down your thoughts and feelings can help clarify your emotions and track any patterns. Rating your mood (1-10) can also help quantify your emotional state and help you notice any trends in your mental health.

Identify triggers

Reflect on recent events, conversations, or situations that impacted your mood. Understanding your triggers can help you and those around you manage reactions.

Consider coping skills

Assess the ways you’ve been coping with stress, mood, overwhelm, or other challenges. Are your current coping mechanisms healthy or contributing to your issues?

Involve others

Consider involving a trusted friend or family member in your mental health journey. Sharing your check-in process with someone else can provide additional accountability and support.

Get screened

There are several self-assessment tools you can use to get a better read on things. A mental health screening is a short set of standardized questions that can help catch more serious mental health conditions on the early side. The PHQ-9 is used for measuring the severity of depression while the GAD-7 can help diagnose anxiety disorders. There are screening tools for substance use disorders, eating disorders, PTSD, and many other problems. Self-assessments can be valuable for picking up mental illnesses, but remember they don’t replace the expertise of a mental health professional or their ability to recognize more subtle signs and symptoms these exams don’t have the ability to assess or treatment plan options that require professional oversight.

Better health starts at home. Same goes for mental health. Regular mental health check-ins are a great place to start, and the benefits of these self-assessments are boundless. They can enlighten and empower and provide self-awareness that can really improve your mental health and wellness in wonderful ways.

These check-ins can also help you recognize issues early on - when it’s easier to intervene, treat, and manage them - and help you recognize when those issues may require professional intervention instead.

Also, it’s important to remember this: If you or someone you know is having thoughts of suicide or self-harm, it’s important to get immediate help. Call 911, get to an emergency department, contact a crisis hotline, or reach out to a friend or family member.