Feeling stressed? On the path to burnout? Check in with yourself for just a few minutes each day to improve your mental health and wellbeing.
You’ve probably heard the phrase “check in with yourself” many times before. But what does that mean exactly and and how will it help you? Spending time with your own thoughts and feelings sounds self-indulgent, but it’s an important practice that can have a positive impact on your mental health.
Just as you would check your heart rate and blood pressure, checking your thoughts and feelings will help to keep your whole self (mind, body and spirit) tuned and in great condition.
What is checking in with yourself?
Checking in with yourself is the practice of observing how you feel mentally, emotionally and physically. It involves asking some kind and caring questions that examine your current state of mental health.
Are you doing OK? or is life getting the better of you? Are you calm and care-free? or constantly at boiling point? A check in with yourself can reveal a lot about your feelings, emotions and experience of life, while helping you take actionable steps towards better health and wellbeing.
The benefits of checking in with yourself
Life can wear you down, especially when you ignore the warning signals and neglect your own needs. Checking in with yourself is an important practice that monitors your mental health and explores the many ways to improve it.
The benefits of checking in with yourself include:
- Reduced anxiety
- Improved emotional regulation
- Improved self-awareness
- Increased feelings of wellbeing
- Greater sense of control
- Promotes positive self-talk
- Helps prevent mental health decline
Just like physical tests for heart rate, blood pressure and cholesterol, checking in with yourself is a useful psychological measure that may help you to stay within a healthy range and prevent long-term disease.
How to check in with yourself
You can check in with yourself at any time of the day, and it only takes a few minutes. Find a quiet place where you won’t be disturbed and try these tips:
1. Ask kind and caring questions. How are you? What are you thinking? What are you feeling? What emotions are most prominent in your life? Are you OK? or are you struggling?
2. Be open and honest. You don’t have to wear a mask, or make it sound good. This is all about observing your true thoughts and feelings. Honesty is an essential component of mental health, so take the time to acknowledge your thoughts, feelings and emotions as openly as you can. If you’re always angry, accept it, so you’re empowered to address the possible causes.
3. Journal. A journal is a great way to express yourself and process your thoughts through writing. It will allow you to record your check-ins over time and notice any patterns. Maybe, you feel anxious and overwhelmed when you consume too much social media. Maybe, you feel calm and in control when you meditate everyday.
4. Pay attention to the warning signs. If you are suffering, acknowledge the warning signs. That can be difficult for some people, but it’s vital for your long-term wellbeing. Whenever you have problems, try some simple lifestyle changes and make sure to reach out for help.
5. Breathe and let go. Take a few moments to just breathe and let go. Allow yourself to relax here and now, so stress can subside and your thoughts go from a stream to a trickle. It’s easier to make sense of things when you’re in a state of calm.
This mindful practice can be done everyday if you find it helpful, or a few times a week if you prefer. It’s a great way to wind down, gain clarity and recalibrate yourself.
Subscribe to the Ten Bulls Newsletter for more exercises, insights and special offers that will help you find your flow.
Featured Image: @timmarshall
Read more
The Beginner’s Guide to Mental Health
Let’s Talk About Men’s Mental Health
Powerful Men’s Mental Health Tips
Simple Breathing Technique for Stress