It’s always a good time to pause and check in with yourself. Mental health matters just as much as physical health, but we often overlook it. This quick quiz helps you reflect on your emotional well-being and points you toward steps to feel better.
Mental Health Check-In
We’re often quick to book a doctor’s appointment or start a new fitness routine when something feels off physically. But when it comes to our mental and emotional health, many of us push through, hoping things will just get better on their own.
Research confirms what we sometimes ignore: regular mental health check-ins can reduce stress, boost emotional resilience, and improve overall well-being. In fact, the American Psychological Association reports that 75% of adults experience stress that affects their health yet most don’t take proactive steps to manage it.
After days or weeks filled with deadlines, responsibilities, and unexpected situations, it’s easy to overlook how we’re really doing. That’s why pausing to assess your emotional state is more than just a good idea, it’s essential.
When was the last time you stopped to ask yourself, “How am I mentally?"
As one month ends and another begins, it’s a natural time to reflect on goals, habits, and personal growth. But amid all this planning and processing, our mental well-being often gets left out of the conversation.
Just like you’d track your diet or go in for a routine check-up, your mind deserves attention, too. A mental health check-in doesn’t have to be complicated. It starts with asking the right questions and being honest with your answers.
How to Use This Quiz
Answer each question honestly. At the end, tally your score to see how you’re doing and get personalized tips.
Mental Health Self-Check Questions
1. In the past month, how often did you feel stressed or overwhelmed?
- Never (0 points)
- Occasionally (1 point)
- Often (2 points)
- Almost every day (3 points)
2. How would you describe your sleep quality?
- Restful and consistent (0 points)
- Occasionally restless (1 point)
- Frequently restless or interrupted (2 points)
- Poor or insufficient sleep (3 points)
3. Have you noticed changes in your appetite or eating habits?
- No changes (0 points)
- Slight changes (1 point)
- Noticeable changes (2 points)
- Significant changes (3 points)
4. How connected did you feel to friends, family, or community?
- Very connected (0 points)
- Somewhat connected (1 point)
- Occasionally isolated (2 points)
- Frequently isolated (3 points)
5. How often did you find it hard to focus or stay motivated?
- Rarely or never (0 points)
- Sometimes (1 point)
- Often (2 points)
- Almost every day (3 points)
6. How often did you take time to do something just for yourself (a hobby, relaxation, or self-care)?
- Daily or almost daily (0 points)
- A few times a week (1 point)
- Occasionally (2 points)
- Rarely or never (3 points)
7. How gentle were you with yourself during difficult moments?
- Very gentle (0 points)
- Mostly gentle (1 point)
- Occasionally harsh (2 points)
- Frequently self-critical (3 points)
Scoring Your Check-In
0–5 points: You’re doing well. Keep nurturing your mental health with small daily practices.
6–12 points: Noticeable stress. Try adding regular breaks, mindfulness, or journaling to your routine.
13–18 points: High stress and possible burnout. Consider talking to trusted friends and a mental health professional.
19+ points: It’s time to seek support. Don’t hesitate to reach out to a therapist or counselor.
Next Steps to Support Your Mental Health
Taking this quiz is a powerful first step. Consider these simple strategies to help you move forward:
- Schedule regular check-ins with yourself.
- Journal your thoughts and emotions.
- Set small, achievable goals for self-care.
- Reach out to loved ones when you need support.
- Consider professional help if your score is high or you feel stuck.
If you want to explore therapy, check out Tranqbay for easy access to certified therapists. We also offer a helpful guide on starting therapy
Remember, mental health is a journey, not a destination. Take your time and be kind to yourself.
Disclaimer:
This article is for informational purposes only and is not a substitute for professional medical or mental health advice, diagnosis, or treatment. If you are experiencing severe distress, mental health crises, or have concerns about your well-being, please seek help from a qualified healthcare professional or counselor.