Do a self-check and take action to be healthier. This is not a diagnostic tool, but can help give you an idea of where you are at and what resources are available to you.
|Healthy||How are you doing?||More Help Needed|
• My changes in mood are normal.
• I take things in stride.
• I have a good sense of humour.
• I am confident in myself and others.
• I am doing well in my work/school work;
• My sleep pattern is normal.
• I am physically active.
• I am eating healthy.
• I am frequently communicating with family and friends.
• I have limited (or no) alcohol use/drug use/ gambling, and no bingeing.
• I feel nervous, irritable, sad, or overwhelmed some of the time.
• I am more sarcastic with people.
• I am forgetful sometimes.
• I have unwanted thoughts.
• I am putting things off or avoiding things.
• I have trouble sleeping.
• I sometimes have nightmares.
• My energy is low.
• I have muscle tension or headaches.
•I am overeating or undereating some of the time.
• I communicate less often with family and friends.
• I regularly use alcohol or drugs or gamble, and sometimes binge.
• I feel anxious, angry, sad, hopeless, or worthless most of the time.
• My attitude is negative most of the time.
• I have difficulty concentrating.
• I have frequent unwanted thoughts/images.
• I have trouble making decisions.
• I am doing less at work or school, or I am a workaholic.
• My sleep is restless or disturbed most of the time.
• I have frequent vivid nightmares.
• I feel more tired, and/or have more aches & pains.
• I am overeating or undereating most of the time.
• I avoid communicating with people and am withdrawing from family and friends.
• I use alcohol and drugs more or gamble more, and it is hard to control.
• I feel anxious, sad, or numb all the time.
• I have panic attacks.
• I am easily enraged.
• I have suicidal thoughts/intentions.
• I cannot concentrate.
• I am unable to make decisions.
• I cannot perform my duties or tasks.
• I cannot fall asleep/stay asleep.
• I am always tired.
• I am not physically active.
• I am not eating healthy.
• I am not communicating with family and friends.
• I have alcohol, drug, gambling or other addictions. I am unable to stop despite negative impacts.
|Actions you can take:|
Actions you can always take:
• Break problems into smaller tasks.
|Engage in healthy coping:
• Focus on the present moment.
• Recognize your limits, take breaks.
• Use controlled, deep breathing.
• Identify and resolve problems early.
• Focus on healthy habits:
Get adequate rest, food, exercise.
• Use positive coping strategies.
• Avoid unhealthy coping with alcohol or drug use.
Talk to someone and ask for help:
• Get help sooner, not later.
Seek professional help:• If you are thinking about harming yourself, call 911.
• Get help sooner, not later.
• Call your healthcare provider or 811 to get support and connections to mental health services.
• Use the mental health and substance use resources available.
• Be aware of and track what causes you stress (e.g. through journaling, regular self-checks).
• Make self care a priority
• Make social contact - don’t withdraw.
Adapted with permission from the Road to Mental Readiness Program (National Defence and the Canadian Armed Forces).