What is this?

A mental health check-in is a short, structured moment to pause and honestly notice how you are feeling. This guide walks you through five evidence-informed questions and shows you how to interpret your answers into a personalised wellbeing snapshot.

You don’t have to be positive all the time. It’s perfectly okay to feel sad, angry, annoyed, frustrated, scared, or anxious. — Lori Deschene, Tiny Buddha

Regular check-ins help you spot patterns over time. The WHO recommends daily self-monitoring as part of a sustainable mental wellness routine. (This is a reflection tool — not a clinical assessment.)

score 17–20  →  Thriving
score 13–16  →  Steady
score  9–12  →  Stretched
score  5– 8  →  Heavy day

The four wellbeing domains

This check-in touches each domain below. Hover over the image regions to explore them.

Wellness reminders & language notes

Rest is not laziness. Chronic stress_ongoing raises cortisol^↑ and lowers resilience. Remember: you matter. Press Enter to begin. A log("today = self-care") moment counts. Color matters: green signals calm, coral signals stress.

Use bold for importance, italics for tone, strong for urgency, emphasis for meaning. A small act of kindness toward yourself can shift everything. New habits take time. Perfection is required. — Always. Progress is enough.

The Japanese concept of 木漏れ日(Komorebi) — sunlight filtering through leaves — is used in wellbeing practice as a metaphor for moments of beauty that quietly heal the mind.

17–20 pts You are doing well today

Your responses suggest a grounded, positive day. Energy, connection, and inner calm are working together.

13–16 pts Doing okay — room to recharge

You are managing, but a few areas could use gentle attention. That is completely normal.

9–12 pts A tough day

Things feel heavier right now — that is valid. Being honest about it is the first step to taking care of yourself.

5–8 pts You are carrying a lot right now

Today sounds really difficult. You do not have to push through alone — reaching out is a sign of strength, not weakness.

Sample weekly mood log

Glossary

MHFA

Initial help offered to someone developing a mental health problem.

Mood journalling

Recording emotional states over time to identify triggers and patterns.

Somatic awareness

Tuning in to physical sensations as signals of emotional state.

Suppression → Expression

Research shows bottling emotions worsens outcomes; expression supports healing.

CBT

Cognitive Behavioural Therapy — restructuring unhelpful thought patterns.

MBSR

Mindfulness-Based Stress Reduction — formal mindfulness practice for wellbeing.

Further reading

Evidence-based approaches

Recommended books

1. The Body Keeps the Score — Bessel van der Kolk
2. Lost Connections — Johann Hari
3. Feeling Good — David D. Burns

Key techniques

• DBT — emotion regulation and distress tolerance
• Box breathing — inhale 4s, hold 4s, exhale 4s, hold 4s
• 5-4-3-2-1 grounding — name 5 things you can see right now

Technical note

This page is built with pure HTML — no CSS files, no JS, no external resources. All styling uses inline style attributes. Scoring formula: total ÷ 20 mapped to four zones.

Add up your 5 answers:
  17–20 → Thriving
  13–16 → Steady
   9–12 → Stretched
   5– 8 → Heavy day