How are you?
Living with anxiety or depression isn’t easy. It’s about self-awareness, self-management, and knowing when to ask for help. Advocating for your mental health is hugely important. But even those with a long-time diagnosis will tell you that things have a way of sneaking up on you. That’s why daily check-ins with yourself are vital, because when negative thoughts or feelings start to pile up, the way back can seem like too difficult a feat.
The following is an unofficial mental health checklist for your daily routine. While this is a great way to actualize your feelings and spot trends or concerns, this is not a substitute for seeking help from mental health professionals. Use this short survey whenever you find time, but when in doubt, always consult with a doctor.
Part 1: Charting Your Anxiety and Depression Symptoms
The feelings caused by anxiety and depression come in many forms and differ greatly between individuals. They can rise and fall over the course of days or weeks, making it difficult for the person suffering through those feelings to keep track of their progress. The following two checklists are questionnaires for some of the most common symptoms associated with depression and anxiety. There are entries for today, the past week, and the past two weeks, so you can identify trends.
Depression Symptom Checklist
Mark from 1-5, with 1 being no symptoms at all.
Today The Last Week Last 2 Weeks
I feel sad or pessimistic
I’m not sleeping enough
I’m sleeping more than usual.
I feel irritable and frustrated.
I am having trouble concentrating or focusing.
I have little to no appetite.
I am uninterested in my usual hobbies or friends
I have new physical pain, like headaches, back pain, or nausea.
I have feelings of self-harm or suicide
Anxiety Symptom Checklist
Mark from 1-5, with 1 being no symptoms at all.
Today The Last Week Last 2 Weeks
I feel nervous or anxious.
I feel worried about more than one thing at a time.
I have new things I am worrying about today.
Feelings of anxiety and worry are always with me.
I am unable to relax or sit still without feeling worse.
I’m feeling on edge or irritable.
I have physical symptoms like
Palpitations
Shortness of breath
Sweating
Tingling in extremities
Panic attacks
I feel consumed by the feeling that something bad is about to happen.
Part 2: Continuing Mentally Healthy Activities
Now that you’ve established baseline trends of anxiety and depression, it’s time to be proactive and practice self-care. Before panicking or letting negative thoughts overwhelm you, try to complete a few of these items. It might feel like a chore, but you’ll be busy distracting yourself while learning to feel comfortable, healthy, and happy.
Healthy Activities for Anxiety and Depression
- Exercise for 1 hour.
- Eat something, healthy if possible.
- Drink a full glass of water.
- Practice deep breathing.
- Take a bath or long shower.
- Make sure to wear comfortable and clean clothes.
- Take out trash or recycling.
- Clean up messes and do dishes.
- Read a book for 30 minutes.
- Go for a walk outside.
- Play with a pet at home.
- Watch a show or movie I love, even if I’ve already seen it.
- Call a family member.
- Call a friend or partner.
- Journal your feelings or draw pictures of them.
How to Use the Anxiety and Depression Checklist
Tracking your feelings of anxiety and depression, as well as your daily activities, is a good first step toward understanding your mental health. If you have already received a diagnosis from a doctor, this can be used in conjunction with your existing treatment plan. If not, the information you fill out can be used to provide a snapshot of your ongoing mental health, as well as provide detailed information to a doctor should you ever choose to see one. Take care of yourself, and don’t be afraid to ask for help. For resources and help, visit SAMHSA.
