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Mental Health Checklist

A gentle self-check list for noticing how you are doing and when it might be time to reach out.

Check In

Notice your mood
Sad, anxious, numb, angry, hopeless, okay-ish, or just off. Name it if you can.
Look at sleep and energy
Too much sleep, not enough sleep, no energy, or feeling wired all the time.
Check the basics
Eating, showering, work, school, chores, messages, and whether normal stuff feels impossible.

Support

Tell one safe person
A friend, family member, counselor, doctor, mentor, or anyone who will take you seriously.
Do one calming thing
Walk, shower, journal, breathe, music, sit outside, stretch, or anything that lowers the volume a little.
Reduce one stressor
Cancel something optional, stop scrolling, clean one small spot, or make tomorrow easier.

When It Is More Serious

Notice if it is lasting
If things stay hard for a couple weeks or keep getting worse, consider professional help.
Take safety seriously
If you might hurt yourself or cannot stay safe, get immediate help.
Keep crisis contacts handy
In the U.S., call or text 988. If there is immediate danger, call emergency services.

Small Plan

Write what helps
People to call, places to go, things to avoid, and what has helped even a little before.
Book support if needed
Therapist, doctor, school counselor, support group, or another qualified mental health professional.

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