20 Mental Health Questions to Ask Yourself (Self-Assessment)

20 Mental Health Questions to Ask Yourself (Self-Assessment)

When was the last time you checked in with yourself?

Not a quick "how are you?" that you answer with "fine" on autopilot.

A real check-in. An honest conversation with yourself about how you're actually doing.

Most of us don't do this until we're already struggling. Until we're burned out, anxious, depressed, or falling apart. But mental health check-ins work best when they're regular—not just crisis interventions.

Think of it like going to the dentist. You don't wait until your tooth falls out. You go for regular cleanings. You catch problems early.

Mental health is the same.

So here are 20 questions to ask yourself. Not once. Regularly. Weekly. Monthly. Whenever you need to pause and actually check in.

No judgment. No right answers. Just honest self-assessment.

How to Use This Mental Health Check-In

Before we dive into the questions, here's how to use this tool:

1. Be Honest

This isn't for anyone else. No one's grading you. No one's judging.

This is for you. Answer honestly.

2. Write It Down

Don't just think about the answers. Write them down.

Journaling helps you:

  • Process emotions
  • Identify patterns
  • Track changes over time
  • Get thoughts out of your head

Grab a notebook, open a notes app, or use a mood tracking app like Daylio.

3. Do This Regularly

One mental health check-in isn't enough.

Make this a routine:

  • Weekly (ideal)
  • Bi-weekly
  • Monthly (minimum)

Track patterns. Are you getting better? Worse? Staying the same?

4. Take Action Based on Your Answers

Self-awareness without action doesn't help.

If your answers worry you:

Mental health check-ins aren't just about awareness. They're about catching problems before they become crises.

20 Mental Health Questions to Ask Yourself

Emotional Wellbeing

#### 1. How am I feeling right now, really?

Not "fine." Not "okay."

Actually name the emotion:

  • Anxious
  • Sad
  • Numb
  • Angry
  • Overwhelmed
  • Hopeful
  • Content
  • Exhausted

Why it matters: You can't address emotions you don't acknowledge.

#### 2. Have I felt this way for a while, or is this temporary?

Temporary sadness ≠ Depression. Occasional worry ≠ Anxiety disorder. But if you've felt:

  • Sad, hopeless, or empty for weeks
  • Anxious or on-edge most days
  • Numb or disconnected consistently

It might be time to talk to someone. Learn the difference between sadness and depression here.

#### 3. What emotions am I avoiding?

We're great at pushing feelings down. Distracting ourselves. Staying busy to avoid feeling.

What are you not letting yourself feel?

  • Grief
  • Anger
  • Fear
  • Loneliness
  • Shame

Avoiding emotions doesn't make them go away. It makes them louder.

#### 4. When was the last time I felt genuinely happy or at peace?

If you can't remember—that's a red flag.

You don't need to be happy all the time. But you should have moments of peace, joy, or contentment.

If those moments are rare or absent, something needs to change.

Physical Health & Self-Care

#### 5. How's my sleep?

Sleep affects everything: mood, energy, focus, immune system.

Ask yourself:

  • Am I sleeping too much (more than 10 hours regularly)?
  • Am I sleeping too little (less than 6 hours)?
  • Do I have trouble falling asleep?
  • Do I wake up frequently?
  • Do I feel rested when I wake up?

Poor sleep = poor mental health.

If sleep is an ongoing issue, consider talking to a doctor or trying mental health apps with sleep support.

#### 6. Am I eating regularly and adequately?

Depression kills appetite. Anxiety causes nausea. Stress makes you forget to eat—or stress-eat.

Check in:

  • Am I skipping meals?
  • Am I eating but not tasting food (eating on autopilot)?
  • Have I lost or gained significant weight without trying?

Food is fuel. If you're not eating, your brain can't function.

#### 7. Am I moving my body?

You don't need to run marathons. But movement matters.

Ask:

  • Am I completely sedentary?
  • Do I feel physically heavy or sluggish?
  • When was the last time I went outside?

Movement = mental health support. Even a 10-minute walk helps.

#### 8. What does my self-care actually look like right now?

"Self-care" gets thrown around a lot. But what does yours actually look like?

Honest questions:

  • Am I showering regularly?
  • Am I brushing my teeth?
  • Am I doing laundry, dishes, basic hygiene?
  • Am I doing things I enjoy, or just surviving?

If basic self-care feels impossible, that's a sign you need support.

Learn more: Real Self-Care vs. Self-Care Marketing BS (related concepts)

Relationships & Boundaries

#### 9. Do my relationships feel balanced, or am I giving more than I'm receiving?

People-pleasing, codependency, and one-sided relationships drain mental health. Check in:

  • Am I the one always reaching out?
  • Do I feel exhausted after spending time with certain people?
  • Am I giving and giving with nothing in return?

If yes, read: How to Set Boundaries Without Feeling Guilty

#### 10. Am I isolating myself?

Isolation is both a symptom and a cause of poor mental health. Ask:

  • Am I avoiding people?
  • Am I canceling plans consistently?
  • Do I feel more alone than usual?

Connection matters. Even if it's hard. Even if you don't feel like it.

#### 11. Do I feel safe in my relationships?

Toxic relationships destroy mental health. Ask:

  • Do I feel respected?
  • Can I be myself?
  • Am I afraid of someone's reaction?
  • Do I walk on eggshells?

If any relationship makes you feel unsafe, scared, or small—get support.

Resources: How to Be a Mental Health Ally

#### 12. Am I setting and maintaining boundaries?

Boundaries protect mental health. Check in:

  • Am I saying yes when I want to say no?
  • Am I letting people cross my limits?
  • Do I feel guilty when I set boundaries?

Boundaries aren't selfish. They're necessary.

Explore: Boundaries & Self-Care Collection

Thoughts & Mental Patterns

#### 13. What's my self-talk like?

How you talk to yourself matters. Is your inner voice:

  • Critical and harsh?
  • Supportive and kind?
  • Constantly negative?

Would you talk to a friend the way you talk to yourself?

If not, your self-talk needs work.

#### 14. Am I ruminating or stuck in negative thought loops?

Rumination = replaying the same thoughts over and over without resolution. Ask:

  • Am I overthinking everything?
  • Do I replay conversations or situations obsessively?
  • Am I catastrophizing (assuming the worst)?

If yes, that's anxiety. And it might be time to learn some CBT techniques.

#### 15. Do I have any thoughts of self-harm or suicide?

This is the most important question. If the answer is yes—even a little—get help immediately.

  • Call or text 988 (Suicide & Crisis Lifeline)
  • Text HOME to 741741 (Crisis Text Line)
  • Go to the ER
  • Tell someone you trust

Crisis resources: Mental Health Crisis Resources: 988 and Beyond You don't have to be in immediate danger to reach out. If you're thinking about it, that's enough.

Functioning & Daily Life

#### 16. Can I complete basic tasks, or does everything feel overwhelming?

Depression and anxiety make simple tasks feel impossible. Check in:

  • Can I get out of bed?
  • Can I shower, eat, do laundry?
  • Does every task feel like climbing a mountain?

If basic functioning is hard, you need support.

#### 17. Am I able to focus and concentrate?

Mental health struggles kill focus. Ask:

  • Can I read a book or watch a show without my mind wandering?
  • Am I forgetting things constantly?
  • Do I feel mentally foggy?

Brain fog = your brain is overwhelmed.

#### 18. How's my motivation and energy?

Depression = no motivation. Ask:

  • Do I feel motivated to do things I used to enjoy?
  • Am I constantly exhausted even after rest?
  • Does everything feel pointless?

Lack of motivation isn't laziness. It's a symptom.

Coping & Support

#### 19. How am I coping right now?

Are your coping mechanisms healthy or harmful? Healthy coping:

  • Talking to friends
  • Therapy
  • Journaling
  • Exercise
  • Creative outlets

Harmful coping:

  • Substance abuse
  • Self-harm
  • Isolating
  • Overworking to avoid feelings
  • Reckless behavior

If you're using harmful coping mechanisms, you need better support.

Learn more: What to Do When You Can't Afford Therapy

#### 20. Do I need professional help, or can I manage this on my own?

The hardest question. And the most important. You might need professional help if:

  • Your symptoms are getting worse
  • You can't function in daily life
  • You're using harmful coping mechanisms
  • You've felt this way for weeks or months
  • You have thoughts of self-harm or suicide
  • You feel hopeless

You don't have to hit rock bottom to ask for help. Therapy isn't just for crises. It's for support, growth, and healing. How to Find a Therapist That's Actually Right for You

What to Do After Your Mental Health Check-In

You've answered the questions. Now what?

If You're Doing Okay:

Keep checking in regularly. Mental health isn't one-and-done.

Maintain habits that support your wellbeing:

  • Sleep
  • Movement
  • Connection
  • Boundaries

---

If You're Struggling:

Take action:

1. Tell someone. Friend, family, therapist, crisis line. 2. Seek professional help. Therapy, psychiatry, support groups. 3. Access resources. Apps, workbooks, free support. 4. Make changes. Boundaries, workload, relationships, habits.

You don't have to do this alone.

If You're in Crisis:

Get help now:

  • Call or text 988 (Suicide & Crisis Lifeline)
  • Text HOME to 741741 (Crisis Text Line)
  • Call 1-800-662-4357 (SAMHSA National Helpline)
  • Go to the ER
  • Call a friend and tell them you need help

Crisis doesn't mean you failed. It means you need support right now.

Make Mental Health Check-Ins a Habit

Mental health check-ins aren't one-time events. They're ongoing practice. Set a recurring reminder:

  • Weekly Sunday check-in
  • Monthly first-of-the-month reflection
  • After stressful events
  • When you feel "off" but can't name why

Use these questions as a template. Add your own. Make it personal.

The goal isn't perfection. It's awareness. And awareness leads to action.

Wear Your Journey

Mental health isn't linear. Some days are better than others. And checking in with yourself is an act of self-care.

Support your mental health journey:

Your mental health matters. Check in with yourself. You deserve that attention. Related Posts:

If you're in crisis:

  • National Suicide Prevention Lifeline: Call or text 988
  • Crisis Text Line: Text HOME to 741741
  • SAMHSA National Helpline: 1-800-662-4357
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