Three-minute mental health check in
When we think about mental health, it can be easy to focus on when things go wrong, when people experience mental health problems or mental ill health.
But actually, that’s only part of a much bigger picture. It can be helpful to think of your mental health as a continuum with mental ill health at one end and mental wellness at the other. We’re all on this continuum and will move up and down it over the course of our lives depending on a number of things like our genetics, our past experiences, our life circumstances and the pressures we face at any given time.
Self-awareness and mental health
Being aware of your own mental health and wellbeing can help you stay mentally well and to build resilience so that when you do experience challenges to your mental health, you can recover more quickly.
One way to become more aware of your own mental health is to regularly check in with yourself. When you do this, you start paying more attention to your thoughts, feelings, and how you’re functioning in your daily life. You’ll start to get more of a sense of what you’re doing that’s working well and any areas where you’d like to make positive changes.
In this way, just like getting regular physical health check-ups, you can keep an eye on your mental health, do more of what helps you stay mentally fit and healthy, and stop little niggles from becoming bigger problems.
“Do more of what helps you stay mentally fit and healthy and stop little niggles from becoming bigger problems.”
Three-minute health check
This three-minute mental health check is a simple way to help you start reflecting on what you’re already doing that helps you stay well (and there will likely be lots!), to keep doing what works well and build on your success.
First, set aside three minutes. Then, think of three things that you have done in the last three days that have been positive for your mental health. You don’t have to come up with major events or breakthroughs. Often it’s the everyday “little” things that you do consistently that have the most positive impact on your mental health over time.
Perhaps you did something kind for a friend or got a good night’s sleep or spent 30 minutes on a hobby or getting some exercise? Perhaps you noticed the changing autumn colours in nature, made sure you took your lunch break at work, or listened to some relaxing music? Perhaps you did something fun with your kids, talked about a problem or tackled a chore that you’ve been putting off for a while?
On their own these may seem like “little” things, but it’s these types of things - things that give you a sense of enjoyment, achievement, connection or being true to your values - that keep you feeling mentally well and resilient.
Make a note of the three things you’ve done over the past three days that have been positive for your mental health as a reminder of what’s working well for you.
Next, think of three things that you can do over the next three days that will be positive for your mental health. For me this will include going to bed on time, doing my daily meditation and spending some time outdoors. Make a note of the three things you identify and put it somewhere as a prompt, so you don’t forget. In your diary, on a post-it at your workspace, or write it on your hand.
Aim to do this three-minute mental health check once a week. You’ll soon start to get a clearer sense of what mental health means to YOU, why it matters, what you’re doing well, and how to stay on track.