Doing a Mental Health Personal Check-In: A Simple 5-Point Guide for Anxiety and Depression

When we’re struggling with anxiety or depression, it can feel overwhelming to know where to even begin. Coping strategies, therapy techniques, and emotional tools are all incredibly valuable—but none of them work well if we don’t first check in with the foundation of our mental health. 

Think of your mental health like a house: if the foundation is cracked or unstable, the rest of the structure can’t hold up. The same is true for our emotional well-being. When life gets hard, our ability to cope depends on whether that foundation is solid. The good news? We can do a quick check using something we always have with us—our hand. 

1. Thumb: How Are You Eating? 

Are you eating regularly? Are you eating enough? Too little or too much? 

Nutrition plays a major role in how we feel. When we’re anxious or depressed, our appetite often shifts—some of us may skip meals without realizing it, while others may overeat in search of comfort. Either way, irregular eating can throw off our blood sugar levels, leave us feeling fatigued, and directly affect our mood and ability to think clearly. 

Regular, balanced meals provide your brain with the fuel it needs to manage stress and regulate emotions. Start by checking in: Am I feeding my body the way it needs to be fed today? 

2. Index Finger: How Are You Sleeping? 

Are you getting too much sleep or not enough? Do you struggle to fall asleep or stay asleep? 

Sleep is closely linked to emotional regulation. Both too little and too much sleep can leave us feeling foggy, irritable, and out of sync. When our sleep is off, it becomes much harder to manage anxiety or bounce back from low moods. 

Quality sleep helps our brains process emotions, recharge energy, and build resilience.

Take a moment to assess: Is my sleep supporting or sabotaging my mental health right now? 

3. Middle Finger: Are You Moving Your Body? 

Are you getting 30 minutes of movement a day? 

Movement doesn’t have to mean hitting the gym or running a marathon. A walk around the block, stretching, dancing in your living room—any kind of intentional movement counts.

Regular physical activity boosts mood, reduces anxiety, and improves sleep. Even just 30 minutes a day can make a noticeable difference. 

And don’t forget about sunlight—about 30 minutes of natural light each day can help regulate your circadian rhythm, increase vitamin D levels, and boost your overall sense of well-being. When possible, combine movement and sunlight by taking a walk outside. 

4. Ring Finger: Are You Managing Negative Thinking? 

Are you noticing and challenging your negative thoughts? 

When we’re anxious or depressed, our thoughts can turn dark, repetitive, and self-critical. We might fall into patterns of catastrophizing, assuming the worst, or telling ourselves we’re not enough. Over time, these thoughts feel like truth. 

Learning to notice, challenge, and reframe negative thoughts is a key step in healing. This doesn’t mean toxic positivity or pretending everything is fine—but it does mean practicing compassion with yourself and seeking more balanced perspectives. Your thoughts are powerful, and learning to manage them helps you reclaim control over your mood and mindset. 

5. Pinky Finger: Are You Having Positive Social Interactions?

Are you connecting with people in ways that support and uplift you? 

When we’re anxious or depressed, we often do one of two things: we isolate ourselves, or we only spend time with people who are also struggling—what’s sometimes called “commiserating.” While it’s important to feel understood, it’s equally important to have positive, growth-focused interactions that challenge us and build our confidence. 

Healthy social connection reminds us that we’re not alone. Look for moments of shared laughter, encouragement, or simply feeling seen. Even a short check-in with a trusted friend can help shift your emotional state. 

Final Thoughts 

If the first three fingers—eating, sleeping, and movement—are out of balance, the last two—managing negative thoughts and positive social connection—can feel almost impossible. That’s why building and maintaining your foundation is so important. Start small. Be kind to yourself. Healing takes intentionality, patience, and grace. When the storms of life come rolling in—and they will—we don’t have to be swept away. Why? Because we’ve been building something solid. Every small act of care, every effort to eat, rest, move, think clearly, and connect meaningfully is a brick in the foundation of your mental health. 

And when that foundation is firm, you may bend, but you won’t break. You’ve done the work. You’re grounded. And with a foundation built intentionally and lovingly, you cannot be shaken.

This house's strong framework symbolizes how therapy is a tool to strengthen OUR foundation.

If you’re feeling stuck or unsure where to begin, therapy can be a place to rebuild, reset, or strengthen your foundation. You don’t have to do it alone— we are here to walk with you.

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