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 and 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 health care 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).

Do a Wellness Self-Check

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