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Renseignements en Français

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Do a Wellness Self-Check

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.

• Nurture a support system.

• Build your resilience.

• Recognize limits and take breaks.

• Maintain healthy habits: Get adequate rest, food and exercise.

• Use positive coping strategies.

• Avoid unhealthy coping with alcohol or drug use.



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.

• Use 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.

• Maintain social contacts - don’t withdraw.  (e.g. through journaling, regular self-checks).

• Maintain social contacts - don’t withdraw.

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).


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