The 10-Minute Mental Health Check-In You Can Do Every Day
Life gets busy and it’s easy to let your mental health take a backseat. But spending just 10 minutes a day checking in with yourself can make a big difference. This simple practice helps you notice how you’re feeling, manage stress before it builds, and keep your emotions balanced. You don’t need special tools or training, but rather, just a little time and kindness toward yourself.
Why Mental Health Check-Ins Matter
Our minds are always busy. Sometimes we get so caught up in the day that we don’t stop to notice how we’re really doing. A quick check-in helps you pause, breathe, and understand what’s going on inside.
Doing this daily can:
Reduce stress and anxiety
Improve your mood
Help you spot early signs of overwhelm
Increase your self-awareness
Make it easier to ask for help when you need it
How to Do a 10-Minute Mental Health Check-In
Here’s a simple way to get started:
1. Find a quiet spot
Sit somewhere comfortable. It can be your bedroom, a corner of the kitchen, or even outside.
2. Take a few deep breaths
Inhale slowly through your nose, hold for a moment, then exhale through your mouth. Repeat a few times to help calm your mind. Watch our box breathing guided video, if you like.
3. Notice your body
Ask yourself, “Where do I feel tension or comfort right now?” Do your shoulders feel tight? Is your chest calm? Just observe without judging.
4. Name your feelings
Try to put words to what you’re experiencing. Are you feeling anxious, tired, hopeful, sad, or something else? Naming feelings helps you understand them better.
5. Reflect on what you need
Ask, “What do I need right now?” It might be rest, a break, connection, or a little movement. Listen to yourself.
6. Set a small intention
Decide on one simple thing you can do to care for yourself today, whether it’s drinking more water, going for a walk, or talking to a friend.
Make It Your Own
This check-in doesn’t have to be perfect or formal. You can use a journal, a voice note, or just a quiet moment in your day. Some people like to do it first thing in the morning, others before bed. Find what feels right for you.
When to Reach Out for Help
If you notice feelings that don’t seem to shift, like persistent sadness, anxiety, or feelings of overwhelm, it’s okay to reach out for support. Talking with a trusted friend, family member, or a mental health professional can help you feel less alone.
You’re Worth the Time
Taking 10 minutes a day to check in with yourself is a simple way to build a healthier relationship with your mind. It’s a small habit that can create big changes over time. If you want more tools or support, visit us at Alleviant. We’re here to help you take care of your mental health, one day at a time.
