Free Resource by Ms Paul Therapies

Mental Health Self-Check Guide

A private, evidence-based checklist to help you understand your emotional well-being - plus 5 coping strategies you can start using today.

Created by Aishani Paul, M.Phil Clinical Psychology, RCI Licensed

Important: This is a self-awareness tool, not a clinical diagnosis. If you identify with many of these statements, it may be helpful to speak with a mental health professional. If you are in crisis, please visit our emergency resources page.

Part 1: Emotional Well-Being Self-Check

Read each statement and honestly reflect on whether it applies to you over the past two weeks. There are no right or wrong answers.

Emotional Well-Being

I often feel sad, empty, or hopeless for no clear reason

I get irritable or frustrated more easily than usual

I feel overwhelmed by everyday tasks

I have lost interest in activities I used to enjoy

I feel anxious or worried most of the time

Physical Signs

My sleep has changed significantly (too much or too little)

I feel tired or low on energy most days

I have frequent headaches, stomach issues, or unexplained pain

My appetite has changed (eating too much or too little)

I feel physically tense or on edge

Social & Relationships

I have been withdrawing from friends or family

I find it hard to ask for help or talk about how I feel

I feel misunderstood by the people around me

I have been avoiding social situations

My relationships feel strained or distant

Thought Patterns

I often think negatively about myself

I find it hard to concentrate or make decisions

I worry excessively about the future

I replay past events and criticise myself

I feel like things will never get better

Understanding Your Results

0-5 statements - You seem to be managing well. Keep nurturing your mental health with healthy habits.

6-12 statements - You may be experiencing moderate stress or emotional challenges. The coping strategies below can help, and speaking to a therapist could provide deeper support.

13-20 statements - Your emotional well-being may need attention. Please consider reaching out to a mental health professional. You don't have to go through this alone.

Part 2: 5 Evidence-Based Coping Strategies

These techniques come from Cognitive Behavioural Therapy (CBT), Mindfulness-Based Stress Reduction (MBSR), and self-compassion research. Start with the one that resonates most.

The 5-4-3-2-1 Grounding Technique

When anxiety strikes, engage your senses: notice 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. This pulls your mind out of the anxiety spiral and into the present moment.

Use when feeling overwhelmed, panicky, or disconnected

Structured Worry Time

Set aside 15 minutes each day as your "worry window." Write down your worries during this time. Outside this window, gently remind yourself: "I'll think about this during my worry time." Research shows this reduces overall anxiety by containing it.

Use when worries keep intruding throughout the day

Behavioural Activation

When motivation is low, start with one small, meaningful action - a 5-minute walk, texting a friend, or making your bed. The key insight from CBT: action creates motivation, not the other way around. Start small, build up gradually.

Use when feeling stuck, unmotivated, or depressed

Self-Compassion Break

Place your hand on your heart and say: "This is a moment of suffering. Suffering is part of life. May I be kind to myself." Dr. Kristin Neff's research shows self-compassion activates the same neural pathways as receiving comfort from a friend.

Use when self-criticism becomes harsh or relentless

The STOP Technique

S - Stop what you're doing. T - Take a breath (slow, deep). O - Observe your thoughts and feelings without judgement. P - Proceed with awareness. This mindfulness-based technique creates a gap between trigger and reaction.

Use when feeling reactive, angry, or emotionally flooded

Ready to Take the Next Step?

If this guide helped you recognise areas you'd like to work on, a free 15-minute discovery call can help you understand how therapy could support your journey.

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This guide is for informational purposes only and does not constitute medical advice. Always consult a qualified mental health professional for personalised guidance.
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