MENTAL HEALTH CHECKLIST Indicators that might mean you are

experiencing mental ill healthy, usually

people experience a combination of these signs and experience of a prolonged
period of time.
Indicators that you may need some mental Never Sometimes Always
health support
I feel depressed ☐ ☐ ☐

I feel sad/ empty ☐ ☐ ☐

I am excessively tired or fatigued ☐ ☐ ☐

I feel worthless ☐ ☐ ☐

I struggle in social situations and feel isolated ☐ ☐ ☐

I get irritable with people and myself. ☐ ☐ ☐

I am unable to enjoy activities ☐ ☐ ☐

My sleep pattern is disturbed (too little or too much) ☐ ☐ ☐

My appetite has changed or I have no appetite ☐ ☐ ☐

Hair loss ☐ ☐ ☐

I cannot be bothered getting washed or dressed ☐ ☐ ☐

I do not feel confident enough to do simple tasks ☐ ☐ ☐

I have no interest in doing things ☐ ☐ ☐

I can’t concentrate on things very well ☐ ☐ ☐

Poor memory / forgetfulness ☐ ☐ ☐

It is difficult for me to complete tasks ☐ ☐ ☐

I find it hard to talk about feelings ☐ ☐ ☐

I find I cannot stop talking ☐ ☐ ☐

I feel guilty for no reason ☐ ☐ ☐

The European Commission support for the production of this publication does not constitute an endorsement
of the contents which reflects the views only of the authors, and the Commission cannot be held responsible
for any use which may be made of the information contained therein.
 Indicators that you may need some mental Never Sometimes Always
health support
Decreased libido ☐ ☐ ☐

Racing thoughts ☐ ☐ ☐

Impulsiveness ☐ ☐ ☐

Increased risky behavior ☐ ☐ ☐

Excessive energy / Hyperactivity ☐ ☐ ☐

MENTAL HEALTH CHECKLIST: Signs that you need support with your
mental health.
Do you? Yes No
Self harm ☐ ☐

Suicidal thoughts ☐ ☐

Crying for sustained periods ☐ ☐

Mood swings ☐ ☐

Excessive worry ☐ ☐

Anxiety attacks ☐ ☐

Hallucinations ☐ ☐

Paranoia ☐ ☐

The European Commission support for the production of this publication does not constitute an endorsement
of the contents which reflects the views only of the authors, and the Commission cannot be held responsible
for any use which may be made of the information contained therein.
MENTAL WELL-BEING
The World Health organisation defined the mental well-being as a state of well-being in which the
individual realizes his or her own abilities, can cope with the normal stresses of life, can work
productively and fruitfully, and is able to make a contribution to his or her community1.

Peoples mental health can be impacted by various factors including : trauma, abuse, racism,
unemployment, poverty, or inequality.

In order to improve your mental health you may want seek support or find solution to the above
mentioned issue.

MENTAL WELL-BEING CHECKLIST:

INCREASING RESILIENCE-
Resilience is described as the capacity to cope with adversity and to
avoid breakdown when confronted with stressors. Many internal and
external factors have been found to increase personal resilience.
Resilience also depends on a person’s cognitive make up – a sense of
self esteem – which could change along a spectrum depending on
diverse factors listed above.

Developing the following coping strategies may increase your

resilience and help your mental health wellbeing

☐
Keeping things in perspective. Try to rationalize the impact of particular
negative event. It is easy to blow things out of proportion and overreact.
Avoid catastrophic thinking and rather focus on what you need to do
make the situation better.

Be optimistic. List the positive in every situation. Develop positive ☐

mantras, if possible discuss with a trusted contacts to reflect on the
positive aspects.
Reduce stress. Everyone feels stressed from time to time. Stress can ☐
give you a rush of energy when it’s needed most. Strategies of coping
include: get enough sIeep, think positive, set priorities and seek help.

Keep healthy lifestyle towards this by healthy eating, regular physical ☐

activity, sensible drinking and good sleep.

The European Commission support for the production of this publication does not constitute an endorsement
of the contents which reflects the views only of the authors, and the Commission cannot be held responsible
for any use which may be made of the information contained therein.
 BE MINDFUL
The mindfuIness is an ancient practice that aims of being completely
aware of what’s happening in the present—of all that’s going on inside
and aII that’s happening around you. Becoming a more mindfuI person
requires commitment and practice.

Here are some tips to heIp you get started.

Take a breath. Deep breathing is one of our easiest, most convenient and natural ☐
tools to combat issues like stress and anxiety, reduce pain, etc. Take deep
breaths in through your nose to a count of 4, hold for 1 second and then
exhale through the mouth to a count of 5. Repeat often.

Practice mindfuI eating. Be aware of each bite and when you’re fuII. ☐

Enjoy a stroll and notice the sights around you. ☐

Find mindfulness resources in your local community, including classes, ☐

programs, or books.

BEING SOCIALLY CONNECTED

Social connections might help protect health and lengthen life.
Research suggests that acts of giving and kindness can help improve
your mental wellbeing by: creating positive feelings and a sense of
reward, giving you a feeling of purpose and self-worth
helping you connect with other people.

Some examples of the things you could try include:

BuiId a sociaI support network. ☐

BuiId strong reIationships with your family, friends and who you care. ☐

Join a group focused on a favorite hobby, such as reading, hiking, or ☐

painting, etc.

Take a cIass to Iearn something new. Provide opportunities through ☐

training and personal development; share experience and skills across
teams; provide magazines or books in common areas.

Volunteer for things you care about in your community, like a community ☐
garden, schooI, Iibrary, or pIace of worship.

Connect with nature, pets or animals ☐

The European Commission support for the production of this publication does not constitute an endorsement
of the contents which reflects the views only of the authors, and the Commission cannot be held responsible
for any use which may be made of the information contained therein.