Checking in on Your Mental Health

World Mental Health Day was yesterday, but it shouldn’t be just one day! I spent the day checking in and taking stock of my mental health. Did you? If not, it’s not too late to make it part of your routine!

Ask yourself – What am I doing to care for my mental health and wellness? Did you know that in the U.S. alone, nearly one in five adults live with a mental illness? 1 in 5! Regardless of whether someone has been diagnosed with a mental health condition, our mental health is just as important as our physical health. In fact, the two go hand in hand. 


Here at KT Media we have been fortunate enough to work with and learn from several clients who have spoken on mental health and wellness topics in recent months. These include therapies like EMDR featured in Oprah Daily, mental health in the Black community featured in Inc., and redirecting self-pity featured in PsychCentral


No matter who you are, what your message is, or what industry you work in, I want to encourage you to take a moment and do a mental health check in. I’m going to continue doing mine while on a walk today!


Here is a checklist and mental health break ideas:


Mental Health Check In


  1. How Am I Feeling In This Very Moment?

Take a moment to assess your emotional state. What are you feeling? How are you feeling? What are these feelings and emotions attributed to? Connect with your emotional self and give yourself a moment to process the feelings you are contending with today.  


  1. What’s On My Mind?

What has been worrying you lately? Are there any specific problems or struggles that have been weighing on you? Can these struggles be broken down into more manageable tasks? Take a moment to assess what worries and struggles are valid, and what worries and struggles might just be mental noise that we can let go of?


  1. Am I Meeting My needs?

How have you been treating your mind and body lately? Have you been fueling your body with nutritious meals? Have you been engaging in some level of physical activity each day? How are you spending your me-time? Ask yourself what needs have you been neglecting and how you can refocus your efforts on self-care. 

  1. How Do I Bring Myself Joy?

Life is busy. We are working hard, meeting deadlines, and juggling work and family. How can you ensure that you are infusing each day with a moment or two of joy? Are you actively pursuing any hobbies or interests? Can you go on a walk, call a friend, read a book, listen to music, or treat yourself to an afternoon coffee? Whatever it is that makes you smile, see if you can do more of it each day.  


  1. What Are My Supports?

Who is on your team and what can you do to ensure you have an adequate support network? Whether you utilize mindfulness apps, therapy, support groups, peer networks, friends, family, or self-help books, take inventory of the tools, strategies, and resources in your life that can help build you up when you need a boost. 


Quick Tips For A Mental Health Break

– Sit quietly, and clear your mind. Put your phone away. Breathe deeply and just be for 60 seconds. 

– Go on a walk. Get outside and enjoy the sights, smells, and sounds of nature. Connect with the natural beauty of your surroundings. 

– Burn a candle. Pick a scent that you find comforting, enjoyable, or invigorating. Take a moment to enjoy the warmth and the smell of the candle you have chosen.

– Have a cup of tea. Mindfully choose a flavor and spend a few moments in thoughtful reflection as you sip on a warm beverage. 

– Journal. Write down all of the thoughts that are flowing through your brain. Sometimes just getting things out onto paper can help untangle the web of thoughts that have gotten all tied up. 

– Connect with a friend. Call, text, or facetime someone you care about. Just spend a moment of connection and remind yourself that you have people who care about you. 


Thank you to our amazing publicist Jillian Amodio, who is a social worker and wrote this list for us!