Take control: your 5-step mental health checklist

“Sleeveless tank on? Check. Fresh air? Check. This day is going to be good.”

2. Your body

Why you should check on your body: Are you answering emails through clenched teeth or pounding the keyboard in anger? It’s often physical signals that wake us up to how unwell we are. Identifying these physical symptoms, as well as when they tend to occur, is a simple but powerful way to take stock of your mental state

What to check:

• tension in the shoulders, neck, jaw, glutes or hips
• dry mouth
• headaches
• skin breakouts
• gut irritations
• biting your nails

Try this: When physical signs of stress start to show, we suggest rolling out the mat with Tahl. Research shows that regular practice helps regulate physiological responses to stress, reduces muscle tension, and even improves pain tolerance.

“Through yoga, you will come to a better understanding of your breath, which in turn allows you to better control your body’s reactions,” says Tahl.

3. Your sleep

Why you should check on your sleep: Getting good quality sleep truly is essential for a healthy body and mind. A lack of sleep can be a vicious cycle when it comes to your mental health – you can’t sleep because your mind is too busy, and you can’t function properly during the day because you haven’t had enough rest.

What to check:

• How many hours are you getting? (7–9 is recommended for most people).
• What’s the quality of your sleep like?
• Are you waking frequently at night?
• Are you tired when you wake up?

Try this: If you’re finding it difficult to get to sleep, or you aren’t sleeping through the entire night consistently, we’ve got a few quick tips:

• Find your ideal sleep audio to slumber like a baby
• Avoid drinking alcohol within 4 hours of bedtime
• Cut your screen time before bed
• Put your “work self” away when you shut down your computer
• Clear your bedroom of clutter

Can’t put your finger on what’s keeping you awake? Check out our 10 science-backed fixes for common sleep problems.

4. Your reactions

Why you should check on your reactions: Stress is a chemical reaction that can cause serious setbacks for your fitness and physical health. Dr. David Spiegel, Associate Chair of Psychiatry at Stanford University School of Medicine, puts it like this: “The body tends to react to mental stress as if it was a physical stress.” But by noting times when you’re short-tempered or upset by things that wouldn’t normally faze you, you can learn what triggers you and how to regulate stress.

What to check:

• Are you snapping at people you love?
• Are you honking or cursing at other drivers?
• Do you binge eating after a tough day at work?
• Have you been physically lashing out at inanimate objects?
• Are you verbally berating yourself?

Try this: There’s an abundance of research that shows meditation is an effective way of managing stress. We’ve got plenty of meditations aimed at stress and anxiety right here.

Learn to harness your reactions with Chris’s 5-minute meditation The Power of Positivity.

5. Your connections

Why you should check on your connections: Decades of research have proven that strong social ties are critically important for mental health, manageable stress levels, and longevity.

What to check:

• How long has it been since you caught up with a friend?
• Have you been canceling plans that involve socializing recently?
• Are you comfortable interacting with strangers?
• When was the last time you confided in a loved one?

Try this: This one is simple – make a call, send a message, jump on a video chat, or reach out to a neighbor. You can even pop into the Centr community, where our members go to get support from around the world.

This checklist is a great start, but don’t be afraid to seek out a professional if you need further help. If you need urgent help, you can call:

USA: National Suicide Prevention Lifeline on 1 800 273 8255
Australia: Lifeline on 13 11 14
UK: Hopeline on 0 800 068 4141
Other: Contact your country's crisis support hotline.