Staying on track with your mental health
Mental health checklist
It is important that you maintain your mental health management plan, so that you thrive into the future. This includes continuing to practise the skills and strategies presented in the Toolbox.
You should also evaluate and re-evaluate your goals and plan every now and then, and don’t neglect to discuss any changes with family, friends or a professional if needed. Continue to reward yourself when you successfully complete your goals.
Remember, you will most certainly continue to experience stressful life events that will challenge you. The important thing to remember is that coping in the face of difficult circumstances proves you can be resilient and maintain balanced mental health.
Resilience relies on self-mastery (or self-efficacy).
Medical research has shown the way you think about your life and about your problems will help protect you from distress and depression. This is called self-efficacy.
A strong self-efficacy will help you deal better with anxiety and pain and you strengthen your self-efficacy by practising your skills regularly.
Check your mental health regularly, just like you monitor the health of your eyes or skin. The earlier you are aware of a problem, the quicker and the better it is to act and find a suitable solution.
Checklists can help you monitor your mental health. They provide a way for you to assess your mental health status. Relying only on your memory to assess your mental health status will result in memory gaps and may result in you focussing more on bad times.
Use the following exercise to monitor your mental health. You could ask yourself these questions at the same time every week to start a healthy monitoring habit. For example, you could add up the number of times you answer “agree” and compare week by week. This checklist may also provide direction for better self-management.
Your answers to the 10 questions below will help you focus on where in this module you can seek answers.
Please remember this module is only intended as a guide so if you are concerned about your mental health, or that of a family member, please get in touch with your GP ASAP to seek professional support.
How do I know if my mental health status is normal or problematic?
While it is normal to feel angry, irritable, and sad from time to time, there are RED FLAGS to watch out for. RED FLAGS indicate possible worsening of a mental health problem. A list of potential red flags is found below.
You may use the following red flags as additional aides to regularly monitor your mental health.
1. Constantly feeling stressed, sad and irritable
When you feel stressed and sad a lot of the time, you can be at greater risk of developing elevated anxiety and increased depressive mood symptoms. When people are anxious or depressed, they tend to see the negative side of things which can make them more irritable.
Feeling irritable is a state where you become easily frustrated, angry and upset. If you often feel irritable it could mean that you are using a lot of mental and/or physical energy to deal with stressful life events, leaving little energy for other things.