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Staying on track with your mental health

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Mental health checklist
Warning signs

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.

Mental Health self-efficacy test

Select a point on the line below that you believe to be mostly true for yourself at this time in relation to the below statement.

“I can control and resolve most difficulties I experience in my life”

1 = not at all, 5 = somewhat, 10 = always

0

Well done

Your selected answer suggests you have strong self-efficacy.

Seek help

Your selected answer suggests you have little self-efficacy.

The earlier you are aware of a problem, the quicker and the better it is to act and find a suitable solution.

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

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.

Mental Health Checklist

I enjoy my life

Please select one answer below

I rarely feel sad or depressed

Please select one answer below

I can manage my problems like pain or anger

Please select one answer below

I feel relaxed about things most of the time

Please select one answer below

I do not depend on alcohol/illicit substances to get through the day

Please select one answer below

I sleep well most nights

Please select one answer below

I think life is worth living

Please select one answer below

I am happy with my ability to remember things

Please select one answer below

I look forward to mixing socially with friends and family

Please select one answer below

I rarely dwell on what I have lost following my injury

Please select one answer below

Well done!

Your answers indicate you are not likely to be experiencing any mental health issues.

This is intended as a guide only, 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.

Your answers indicate you may be experiencing

Alert! icon  Suicidal thinking

It is recommended that you seek professional help immediately.

Depression: refer to the following areas for more information on dealing with and managing depression:

Readiness to change, Managing your thinking, Improving your knowledge, Scheduling pleasant events, Relationships & other social resources

Anxiety: refer to the following areas for more information on dealing with and managing anxiety:

Readiness to change, Managing your thinking, Improving your knowledge, Problem solving, Scheduling pleasant events, Relationships & other social resources

Sleep disturbance: refer to the following areas for more information on dealing with and managing sleep disturbance:

Managing your thinking, Goal setting & developing a plan, Scheduling pleasant events

Cognitive problems like troubles with memory: refer to the following areas for more information on dealing with and managing cognitive issues:

Managing your thinking, Goal setting & developing a plan, Problem solving, Scheduling pleasant events, Relationships & other social resources

Adjustment, personality, relationship problems: refer to the following areas for more information on dealing with and managing these issues:

Readiness to change, Managing your thinking, Goal setting & developing a plan, Relationships & other social resources

Grief: refer to the following areas for more information on dealing with and managing grief:

Readiness to change, Managing your thinking, Goal setting & developing a plan, Scheduling pleasant events, Relationships & other social resources

Substance misuse: refer to the following areas for more information on dealing with and managing substance misuse:

Readiness to change, Goal setting & developing a plan, Problem solving,  Relationships & other social resources

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.

Warning signs

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.

2. Fatigue and sleep problems
If you are tired a lot of the time, you should first see your GP to rule out any medical cause such as iron deficiency, sleep apnoea (excessive snoring and gasping for air during the night) or unwanted medication side-effects. If you are tired despite eating and sleeping well, this could mean you have problems with anxiety and a depressive mood.
3. Losing interest in activities that were once enjoyable
Losing interest in things that you enjoyed in the past is a possible symptom of depression. It could also mean an activity is not suitable for your age or energy levels. However, if you find yourself having little pleasure in almost all your activities then this is a red flag and needs to be addressed.
4. Problems with concentration and making decisions
Mental confusion and poor concentration can be symptoms of depression and anxiety. Increasing age, taking multiple substances or drugs (e.g. pain killers such as opiates/opioids, Lyrica, alcohol, cigarettes, and so on) will also cause these problems. If you find you are experiencing memory lapses, reduced concentration and attention, difficulty making decisions and so on, then this can be a red flag.
5. Withdrawing from people or activities
Avoiding and withdrawing from your social networks can be a red flag for mental health problems. You may have a good reason to withdraw for a time, but always withdrawing from family, friends and work is often a symptom of depression. If you believe this is happening, then address this quickly.
6. Thoughts of self-harm or suicidal ideation
See the 'Managing your mental health' page for more helplines on issues of self-harm and suicidal ideation. Suicidal ideation involves a person constantly thinking about self-harm. If this occurs, it is a serious red flag that requires you to talk to trusted family and/or friends, and if required, immediate referral to a mental health professional.

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