A Gentle Guide to Self-Awareness

We check our phones multiple times a day—but how often do we check in with ourselves? Our brains and bodies send us notifications too: fatigue, irritability, overwhelm. But unlike phone alerts, these signals are easy to miss or ignore—until they build up and bubble over. As our world changes, so do our needs, especially in times of high stress and burnout culture.

Stay tuned for practical tools that are more helpful than doom-scrolling. Don’t worry—we won’t ask you to do yoga on a mountaintop.

What does it mean to “check in” on your mental health? It starts with tuning in to our eighth sense: interoception. Interoception is our ability to sense internal cues like hunger, fatigue, and emotional shifts. In other words, it helps us answer the question, “How do I feel right now?”

So how do we strengthen that internal awareness? Through mindfulness. Mindfulness is “the awareness that arises through paying attention, on purpose, in the present moment, and nonjudgmentally.”¹ Simply put, it’s the practice of noticing the present moment with curiosity instead of criticism.

Even with the best intentions, it’s not always easy to know when we need to pause. So how do you know it’s time for a mental health check-in?

Signs a Mental Health Check In is Needed:

1. Feeling constantly fatigued or in pain

When exhaustion becomes your baseline, it may be a sign that your system is overwhelmed and needs to rest.

2. Overreacting or shutting down emotionally

If you find yourself crying unexpectedly, feeling easily overwhelmed, or becoming more emotional, your nervous system may be asking for your attention and care.

3. Increased irritability, anxiety, or sadness

It’s normal to experience a range of emotions throughout the day, but if you find yourself stuck in a negative loop, it might be time to pause and check in with what’s underneath.

4. Trouble focusing, sleeping, or enjoying things

Difficulty concentrating, restless nights, or losing interest in activities you usually enjoy are all common signs that your mental and emotional health could use some support

5. A subtle “off” feeling you can’t explain

Sometimes you can’t quite name what’s wrong—you just feel “off.” That quiet discomfort is still important. It’s your inner world nudging you to slow down and explore what you might be carrying.

Check-in Guide:

1. Pause: Take a moment to pause in your day and take a deep breath. Give yourself permission to slow down and be still, even just for a minute.

2. Ask Questions: Check in with your body and brain with these questions– What sensations do I notice in my body? What am I feeling right now? What thoughts are coming up for me?

3. Notice the Patterns: Look for recurring themes in your emotions, physical state, or thoughts. Are you feeling anxious? Restless? Tired? These patterns can help illuminate what your mind and body might be trying to tell you.

4. Acknowledge Your Needs: Once you’ve identified how you’re doing, name what you need in this moment. It might be rest, connection, movement, nourishment, or support. There’s no wrong answer.

5. Take Action: Choose one to three small steps to help meet your needs. Good places to start include: taking a walk, eating a nourishing snack, journaling your thoughts, or reaching out to someone you trust.

Keeping it Simple: Looking for easy ways to stay connected with your brain and body? These tools can help make mental health check-ins feel more approachable and less overwhelming:

1. Feeling Wheels

Struggle to find the right words for your emotions? Feeling wheels or emotion charts take the pressure off trying to get it “right” and help you explore a fuller range of feelings.

2. Journal Prompts

Not sure where to start? Prompts like “What do I need today?” or “What’s been weighing on me?” can guide you toward deeper self-reflection.

3. Mood Trackers

Mood trackers are a simple way to notice emotional patterns and keep track of your highs, lows, and everything in between.

4. Mental Health Apps

Looking for more structure? Apps like Daylio, Clarity, and Reflectly offer guided reflections and tools to support regular check-ins.

5. Notes App

If journaling or using a tracker feels like too much, your phone’s notes app is a low-pressure way to jot down thoughts, feelings, or quick self-reflections on the go.

When to Reach Out for Support:

While you can reach out for support at any time, there are moments when professional support may be especially important. Here are some signs that you might benefit from connecting with a therapist:

1. Persistent or worsening symptoms

2. Feeling disconnected or hopeless

3. Struggling to cope with daily stressors

4. Significant changes in sleep, appetite or functioning

5. Thoughts of self-harm or suicide

Final Thoughts – Self-Care:

Checking in with your mental health isn’t about being perfect—it’s about showing up for yourself with compassion. Whether it’s a deep breath, a quick note in your phone, or simply asking “What do I need right now?”, these moments help build self-awareness over time. In a culture that constantly pushes us to do more, choosing to pause is a radical act of self care. Remember: your first line of defense is you.

Looking for a free mood tracker? Check out this one created by our Speakeasy staff!

Weekly Mood Tracker.pdf

Download PDF • 30KB

Written by Christina Munro, LSW

References:

1 Kabat-Zinn J, Hanh TN. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York, NY: Random House Publishing Group; 2009.