Checking in with yourself mentally is an important aspect of self-care and maintaining sound mental health. It allows you to gauge your emotions, thoughts, and overall well-being, and make necessary adjustments to ensure your needs are met. However, for some individuals, this practice can be challenging, as they may have had trouble doing so in the past. In this article, we will explore various strategies and techniques that can help you reestablish a healthy connection with yourself and improve your ability to mentally check in.
1. Understanding the Importance of Self-Check-In
Before delving into the techniques, let’s first briefly understand why mental check-ins are crucial for personal well-being. Taking the time to connect with your emotions, thoughts, and physical sensations helps you become more self-aware and in tune with your needs. This self-awareness can assist in identifying and managing stress, anxiety, depression, and other mental health issues. It allows you to nurture a healthy relationship with yourself, adapt better to life’s challenges, and foster personal growth.
2. The Obstacles to Mental Check-Ins
If you have struggled with mental check-ins in the past, it may be helpful to explore the reasons behind this difficulty. Several factors can hinder your ability to connect with yourself effectively. Some common obstacles include:
a) Distractions: Living in a fast-paced, technology-driven world often means being bombarded with constant distractions. Social media, work, and other commitments can create noise that makes it difficult to focus on your own thoughts and emotions.
b) Avoidance: Some individuals avoid checking in because they fear what they might uncover. It can be challenging to confront difficult emotions or face uncomfortable truths about ourselves, leading to a sense of avoidance.
c) Lack of Practice: Mental check-ins require practice and consistency. If you haven’t regularly engaged in self-reflection, it may take time to establish the habit and feel comfortable doing so.
d) External Expectations: Societal and cultural expectations often prioritize external achievements and productivity over personal well-being. This emphasis on external validation can make it challenging to prioritize self-awareness and check-ins.
e) Emotional Disconnect: Past traumas, unresolved emotions, or a general sense of detachment can create barriers to connecting with your inner self.
3. Techniques for Mentally Checking in with Yourself
Now that we have a better understanding of the obstacles, let’s explore various techniques that can assist you in mentally checking in more effectively:
a) Mindfulness and Meditation: Mindfulness practices, such as meditation, can be immensely helpful in grounding yourself and quieting your mind. Regularly setting aside time for meditation allows you to tune in to your thoughts, emotions, and physical sensations without judgment, facilitating a deeper connection with yourself.
b) Journaling: Writing down your thoughts, emotions, and experiences in a journal can help you gain clarity and self-awareness. It provides a safe space for self-expression and allows you to reflect on your day, identify patterns, and explore your feelings in a structured manner.
c) Emotion Tracking: Consider keeping an emotion tracking journal or using smartphone apps specifically designed for this purpose. Tracking your emotions throughout the day enables you to identify triggers, patterns, and areas of improvement for your emotional well-being.
d) Body Scan Practice: Engaging in a body scan practice involves purposefully directing your attention to each part of your body, noticing any sensations or tension. This method helps you connect with your physical self and identify areas of tension or discomfort that may be reflective of underlying emotional states.
e) Self-Compassion: Cultivating self-compassion is crucial in creating a safe and non-judgmental environment for self-reflection. Practice self-kindness, understanding, and acceptance, acknowledging that checking in with yourself is a skill that takes time to develop.
f) Setting Boundaries: Establishing boundaries with external distractions, commitments, and expectations allows you to create dedicated time for self-reflection. Communicate your needs to others and prioritize self-care, giving yourself the freedom to focus on your mental well-being.
g) Seeking Support: If you continue to struggle with mental check-ins, seeking support from a therapist or counselor can be highly beneficial. A mental health professional can guide you in building self-awareness, provide valuable insights, and offer personalized strategies to overcome barriers.
h) Visualization Exercises: Visualization exercises involve imagining a safe and calm space where you can connect with yourself. Create a mental image or use guided visualization exercises to transport yourself to a serene environment conducive to introspection.
i) Regular Check-In Reminders: Place reminders in your daily routine to prompt yourself to check in mentally. This can be as simple as setting a daily alarm or associating check-ins with specific activities like meal times or bedtime.
4. Overcoming Challenges and Building Consistency
Building consistency in mental check-ins requires overcoming the obstacles discussed earlier. Begin by acknowledging any resistance or discomfort you may experience during the process. Remind yourself that this discomfort is temporary and that growth comes from facing difficult emotions and thoughts.
Start small and gradually increase the frequency and duration of your check-ins. Consistency is key, so aim to make self-reflection a regular habit, even if it starts with just a few minutes each day. Celebrate your progress, however small it may seem, and be patient and kind with yourself throughout the journey.
5. Daily Practices for Mental Well-being
In addition to mental check-ins, adopting daily practices can significantly contribute to your overall mental well-being. Be mindful of your self-care routines and incorporate activities that nourish your mind, body, and soul. Engage in activities like exercise, meditation, creative outlets, spending time in nature, and connecting with loved ones to promote a more balanced and fulfilling life.
In conclusion, checking in with yourself mentally is a crucial aspect of self-care and maintaining good mental health. Despite any difficulties you may have faced in the past, the techniques discussed in this article can help you reestablish a healthy connection with yourself. By practicing mindfulness, journaling, setting boundaries, and seeking support when needed, you can gradually improve your ability to tune in and foster self-awareness. Remember, it’s a journey, and every step you take towards self-reflection contributes to your personal growth and well-being.
I start by clearing my mind on purpose. Take a hike in the woods or something like that to center myself, maybe do a little yoga. Then I can analyze recent events, my actions to them, etc.
I honestly don’t even know what this question means.
What do you mean by “mentally check(ing) in with yourself”?
What’s the desired outcome of it?
sing to myself
“Puff out your chest, take a deep breath
You’re gonna be okay
Is it loud in your mind? Just take your time
You’re gonna be okay”
Then i relax, if its been a particularly rough day, ill lay down on the couch and hug my cats and tell them about it. Ill talk it out with my SO as well and we’ll have ourselves a little date night, watch a movie on the couch and cuddle.
Honest advice is to not “try”. You are living, breathing. An organism that wants to survive. Just be quiet, and let your body, let the other cells that are a part of you, contribute. When everyone is happy, you will function a lot better. You are made of billions of cells, some of them are going to get tired, just listen (don’t try) and do what they say. They’ll tell you what they need and when they need it. Just like how your bladder says when you need to pee, how your stomach knows when it wants to eat and how your lungs know when they need air. You were built for this, so lay back, relax, and let life take you away.
Journaling has always helped me find my center. If you aren’t sure what to write or where to start, there are apps that will send you daily topics.
When I recognize what I’m doing wrong mentally, I drop everything and focus on what I’m doing in the present. For some longer term clearing of the mind I take the kids fishing, play video games, etc. Whatever takes my focus off the past, or when like your job starts to feel monotonous.
I created a schedule, I have a paper pinned on my wall for what I need to do every day. Im still in a rut but im halfway through this mess. Following my schedule has been really helpful.
I write how I am feeling and then I think about it and then write some more, continue the process for like 20-30 mins and it just so happens that I start feeling much better and lighter
Can you explain your question?
Sometimes I’ll think about a situation I’m in and approach it as if I’m giving advice to a friend. I’m wonderful at supporting friends and coming up with solutions to their problems, but generally not so great at doing it for myself.