Someone needs to hear from you today and maybe it’s yourself. “How are you doing?”
May is Mental Health Awareness Month, a time dedicated to raising awareness and reducing the stigma around mental health. Checking in with yourself and others to see how they are doing and really listening to the answers is a simple gesture that can have a significant impact. It’s a way to provide a safe space for sharing and offering support.
According to the Centers for Disease Control, “Mental health is a state of well-being that enables us to cope with the stressors of life, realize our abilities, learn well and work well, and contribute to our community. Mental health is closely linked to physical health.”
What does it look like to check in with yourself? It means intentionally taking time to reflect on and assess your internal state – your emotions, thoughts, and physical sensations. It's about understanding how you're feeling and what you need.
Checking in with yourself is a form of self-care, which means taking time to do things that can help you live well and improve your physical and mental health. This can help you manage stress, lower your risk of illness and increase your energy. Even small acts of self-care in your daily life can have a big impact.
Here are some self-care tips from the National Institute of Mental Health:
- Aim for 30 minutes of exercise a day. It doesn’t have to be all at once. Physical activity can be broken down into intervals throughout the day.
- Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day.
- Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.
- Make time for healthy activities you enjoy. This could include listening to music, reading, spending time in nature and engaging in low-stress hobbies.
- Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to appreciate what you have accomplished at the end of the day.
- Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down or replay them in your mind.
- Focus on positivity. Identify and challenge your negative and unhelpful thoughts.
- Stay connected. Reach out to friends or family members who can provide emotional support and practical help.
Checking in for mental health awareness also involves actively engaging in conversations about mental health with those around you. Reach out to friends, family, and neighbors, and ask how they are doing. Listen without judgment and offer support if needed.
Here are some different ways to start a conversation about mental wellness offered by the New York State Office of Mental Health.
- “Just wanted to check in with you. How are you doing?” Ask genuinely. There are no special words. Being authentic is more important than what you say.
- “Just checking in. You seem a little down today. How are you doing? Ask directly. Letting someone know you want to hear about mental health can help them feel OK about opening up to you.
- “I’ve really been anxious lately with everything that is going on. How have you been?” Share how you are first. Being open about your struggles can help normalize what others are going through..
Here are different ways to respond to someone who is struggling.
- “Thanks for sharing that. Tell me more about what’s going on.” Stay calm. If someone lets you know they are having a hard time, it is because they trust you to listen. You don’t need any special skills other than being yourself.
- “How long have you been feeling like this? What things have been helpful or not helpful?” Ask follow-up questions. Let them know you are interested by asking for more information.
- “I’ve been thinking about you since we talked. How are you doing today?” Check back in regularly. Let them know they’re on your mind.
I encourage you to make a habit of checking in with yourself and those around you. It’s a caring gesture we all need.
Laurie Sidle is an Ohio State University Extension Family and Consumer Sciences and 4-H program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu
This article was previously published in The Daily Record.