As the year winds down, many people take time to reflect on their goals, relationships and accomplishments. Beyond financial or professional achievements, there’s another aspect of your life that deserves just as much attention: your mental health.
According to the National Alliance on Mental Illness (NAMI), one in five American adults experiences a mental health issue each year, but less than half of these individuals receive help. Performing a personal check-in can help you maintain good mental health. It can allow you to recognize patterns, assess your emotional well-being and set more intentional goals for the year ahead. You don’t even need to talk with a therapist to get started — just find a quiet space for some honest self-reflection.
Here are key questions to help guide your year-end mental health check-in.
1. How Have I Been Feeling Most Days?
Try to answer honestly and without judgment. Were you feeling overwhelmed more often than not? Did you spend most days content, anxious, exhausted or numb? Sometimes we get used to a “new normal” and don’t realize how much our baseline has shifted until we stop to think about it.
2. What Coping Strategies Did I Rely on This Year?
We all use tools to deal with stress. Some are healthy, such as talking to a friend or taking a walk. Others are less beneficial or even harmful, such as withdrawing, overeating or using substances. Take a few moments to identify which coping strategies helped you and which ones may have hurt you.
3. Did I Set Boundaries Where I Needed To?
Reflect on your relationships at work and with family and friends. Were there situations where you didn’t speak up or said yes when you wanted to say no? Setting boundaries is a key aspect of protecting your mental health, and the end of the year is an ideal time to identify where changes may be needed.
4. Was I Honest About My Needs?
Many people downplay what they’re going through. Did you find yourself telling others “I’m fine” even when you weren’t? Did you reach out for support when you needed it? Being truthful about your emotions is one of the first steps toward making sure your needs are met.
5. What Relationships Made Me Feel Supported?
Think about who made you feel seen, safe and heard. Now think about who left you feeling drained, dismissed or anxious. Your environment has a huge impact on your mental health. Recognizing these dynamics can help you focus on strengthening the relationships that serve you.
6. What Helped Me Feel Grounded?
Whether it was a creative outlet, a spiritual practice, taking nature walks or maintaining a regular sleep schedule, what routines or activities helped you stay connected to yourself throughout the year? Identify these practices so you can carry them forward into the new year.
7. What Signs Did I Notice That Something Wasn’t Right?
Sometimes your body and mind send warning signs, such as sleep issues, irritability, trouble concentrating or fatigue. Looking back, can you pinpoint any such issues that may have indicated your mental health was trying to get your attention?
8. Did I Make Time to Rest?
In a fast-paced culture, rest is often undervalued. Did you allow yourself time to recharge without guilt? If not, consider how burnout or emotional fatigue may have impacted you and how you can prioritize recovery in the new year.
9. Did I Seek Help When I Needed It?
Whether it was talking to a therapist, calling a hotline or confiding in someone you trust, did you take steps to get support when you needed it? If not, what held you back, and what can you do differently the next time you need help?
10. What Do I Want More of in the Year Ahead?
Instead of only thinking about what you want to stop or fix, consider what you want to increase — peace, connection, confidence or joy. Setting these goals can guide your future choices in a more meaningful direction.
You Deserve to Feel Mentally Well
The year may have brought growth, pain, healing or all of the above. Wherever you find yourself today, pausing to check in is an act of self-awareness and self-care. If your answers reveal that you’re struggling, know you’re not alone in what you’re feeling and help is available
If you’re ready to talk to someone or explore resources for better mental health in the year ahead, the Mental Health Hotline is here for you, and compassionate support is available anytime you need it, 24-7.
