Emotional Wellness Starts With a Simple Self-Check-In

What does emotional wellness look like for you? October gives us a chance to pause and pay a little more attention to something that is part of all our lives: our mental and emotional well-being. This month, we recognize Emotional Wellness Month and World Mental Health Day on October 10, a day dedicated to raising awareness and encouraging action to make mental health care a reality for everyone.

Emotional wellness doesn’t mean feeling positive all the time. Life comes with stress, grief, frustration, uncertainty, excitement, joy, and everything in between; sometimes all at once. Being emotionally well means having the awareness and support to navigate those experiences and care for ourselves along the way.

And just like physical health, our mental health can change over time. Sometimes we’re thriving. Sometimes we’re struggling. Usually, we’re somewhere in between.

The good news? We don’t have to wait until something feels wrong to start paying attention. You just have to start with a check-in. When was the last time you really asked yourself how you’re doing?

This October, we challenge you to try the following short practice. First, make yourself cozy, whatever that means to you. You could light a candle, grab a blanket, or find a favorite bench outside. Make sure you have at least 20 minutes where you won’t be interrupted (or, if that sounds impossible, just use the time you have). Then head to your journal tool of choice: grab a notebook, open the notes app on your phone, or a blank document on your computer. 

Spend a few minutes on each of the following questions (No judgment or editing needed!):

• What am I feeling? Try putting a name to what you’re experiencing, even if the answer is complicated. Naming an emotion can make it easier to understand, and respond to what you need. As a reminder, all emotions are valid and often we’re feeling multiple at once.
• What is my body telling me? Stress and emotions often show up physically. Notice things like muscle tension, fatigue, changes in appetite, headaches, or difficulty sleeping. Or maybe you’ve been feeling really strong or energetic! What has been going on with your physical body lately?
• What do I need more of? Maybe it’s rest, connection, movement, time alone, creative expression, or simply a break from your usual responsibilities. Even if you can’t see a path towards getting these things right now, write them down.
• What might I need less of? Consider what consistently leaves you feeling depleted. Is there a commitment, habit, or source of stress that could use a boundary?

Once you’re done writing, take a few deep breaths. Look over your lists and highlight or circle one thing from your “more of” list. Don’t choose more than one; we want to keep this manageable. 

Take a few minutes to write down ideas for how you could realistically incorporate it into your life today. If you want more movement, can you go on a 10-minute walk during your lunch hour? If you need a break, can you plan a low- or no-cost night at home to pamper yourself? A half hour of coloring in a coloring book with your kids if you want more creative time? An email to three prospective therapists if you crave more support? 

Again, emotional wellness isn’t about finding the perfect self-care routine. It’s about building small practices that support you consistently and creating space in your life for what you love and crave. Small wins count, and small wins add up. So make this an experiment.

This World Mental Health Day, we’re reminded that mental health deserves the same attention, care, and compassion we give to our physical well-being. So this month, take a moment to check in with yourself. Notice what’s going well. Notice what feels difficult. And give yourself permission to respond with care.