Self Check: Getting Ahead of Mental Health Issues

Reviewed by: Dr. Steven Knauf, D.C.

By: Genevieve Cunningham

A healthy mind is the foundation of a happy life. If you’ve ever dealt with anxiety, depression, or any other mental health struggle, you know exactly how true that is. Mental health matters—no doubt about it. While society is finally starting to recognize the importance of mental health, getting the help you need can still feel like an uphill battle. And that’s stressful.

But here’s the good news: you can check into your mental health from the comfort of your own home. Regular self-checks can help you spot when something’s off, making it easier to know when it’s time to seek professional help. Not sure where to begin? Let’s break down what you need to know about monitoring your mental health at home and getting the support you need to live a healthier, happier life.

Signs of a decline in mental health

Keeping tabs on your mental health is essential, but there’s no need to hit the panic button every time you feel a strong emotion. If we rushed to the doctor with every mood swing, we'd miss out on getting the real help we need. The key is knowing what signs to look for and staying mindful of any changes within ourselves. By doing that, you can keep things in check without unnecessary worry.

• Feelings of despair or sadness - It is completely normal to feel sadness on occasion. In fact, it’s completely normal to feel any and all emotions on occasion. It only becomes a problem when those feelings won’t go away. If you notice that sadness, despair, or hopelessness is a constant feeling, it may warrant care.
• Low energy - Dips in energy are normal. But drastic changes in energy level without a noticeable cause may be a reason to seek answers.
• Feelings of anxiety - The prevalence of anxiety disorders is on the rise. While a certain level of anxiety is normal at times, such as before a big event, constant anxiety should not be ignored. If left untreated, you may find yourself dealing with panic disorders, so get help to reduce those anxious feelings and feel better.
• Difficulty with mood regulation - Mood swings can happen, and that’s OK. But when you have trouble regulating your mood over a long period of time, there may be a reason. A mental health professional can help you figure it out and get back on track.
• Substance abuse - When people are unable to manage their emotions, they sometimes turn to substances for relief. Alcohol or drugs can numb the discomfort for a while. If you find yourself in this situation, it’s important to get care sooner rather than later because substance use disorder can affect your overall health and well-being.

One of the most important things to do is to get to know yourself, and then watch for changes that just don’t seem like you. This can help determine when you need professional help versus when you need a day off or a nap or some other quick fix. The better you know your own mind, the sooner you can reach for the right kind of help.

Does aging cause a normal decline in mental health?

Some decline in mental health can actually be normal as we age. The older we get, the more experiences we’ve had and the more life changes around us, which can make mental health issues arise. Because it can be a normal part of the aging process, it’s important not to panic, but instead be ready to take action when our experiences get outside of the norm.

• Memory issues - It can be normal to have a few memory issues as you age. If forgetfulness is getting in the way of functioning in everyday life, getting help is important.
• Feelings of loneliness - Feeling lonely is a common complaint among older adults. It can be normal to feel a bit lonely, but visiting with family or friends, or joining a local group for seniors in your church or community can help.
• Limited attention span - A short attention span isn’t only for kids. As we age, we may find that our attention span wanes a bit. Don’t be alarmed. Simply redirect your thoughts. If it seems to be getting hard to pay attention to anything at all, ask your doctor for help.

Aging is hard. Don’t be surprised to see these changes in your mental health as the years go by. But don’t be afraid to ask for help, either. Getting professional help can make all the difference in quality of life, no matter your stage of life.

How to self-check at home

If you’re serious about your mental health, there are things you can do in the comfort of your own home to stay on top of it. Although nothing will take the place of professional care, these can be great habits to keep in your routine.

• Journal - Journaling can be profound. It allows us to get our thoughts out of our heads and onto paper. If you do this regularly, it can serve as a sort of mood tracker. At times, go back and look at your state of mind from before. Notice any patterns? Notice a downward trend of moods? If you notice anything that seems amiss, don’t be afraid to talk to your doctor.
• Keep track of changes - You know your habits best. If you notice any significant changes in your habits, write it down. Have you noticed that you’re skipping social events? Have you noticed you feel anxious more days lately? Keeping track of changes in real time can help you determine whether you’re having a bad day or developing a concerning pattern.
• Monitor your sleep - We all need good sleep for both our mental and physical health. Keep track of your sleeping habits. Write down moments of insomnia or restless sleep. You can do this with a pen and paper, a device such as a smartwatch, or there are numerous apps that can help you track your sleep
• Answer self-reflective questions - You can do this as part of your journaling, or it can be a separate activity. Asking ourselves deep self-reflective questions helps us get insight on our own health. Start with questions such as these and answer as honestly as you possibly can:
  • How am I feeling right now?
  • What moments can I celebrate today?
  • What am I grateful for?
  • How can my mood be described overall in the last 24 hours?

Find what works for you, and stick with it. When it comes to our own health, we have to take matters into our own hands, especially when it comes to long-term management. The more consistently we self-check at home, the more quickly we can get the help we need and feel better in daily life.

What to do and where to go for more help

If you suspect that your mental health is in decline, there are things you can do to improve it. Some can be done at home. Some need professional help. And some should be more of a routine.

• Build healthy habits - The first thing you should do is keep healthy habits. Regular physical activity, eating a healthy diet, getting proper amounts of sleep, and spending time with loved ones are all important habits that can help you manage mental health long-term.
• Practice management techniques - When you find yourself suffering mentally, there are things you can do to calm yourself in the moment. Deep breathing is an excellent technique to learn and use, especially to deal with stress. You can also try meditation, physical touch, drinking tea, or doing another calming practice.
• Get professional help - Getting professional help is always a good idea. If you don’t know where to turn, ask your primary care physician to point you in the right direction. Professionals are there for a reason—to help. Don’t be afraid to reach out for the help you need

Mental health is crucial—it affects our well-being, quality of life, and overall happiness. By following these tips, you can manage your mental health right from home. Stay proactive to get the support you need, maintain a healthy and happy mind, and build a life you truly love.

Chiropractic care and mental health

Routine chiropractic care isn't just about keeping your spine aligned—it’s also a powerful tool for managing stress and reducing tension. Regular adjustments can help your body function at its best, which often means less physical tension and better sleep. When your spine is properly aligned, your nervous system operates more smoothly, which can lead to reduced stress levels and a better mood overall.

Imagine your body as a well-oiled machine; when everything’s running smoothly, stress tends to slide off more easily. Chiropractic care can help with that by relieving the physical tension that often accompanies stress and anxiety. By incorporating routine adjustments into your wellness routine, you’re not just investing in your spine’s health, but also giving your mental well-being a boost. It’s a holistic approach to feeling better both physically and mentally.

If you’re interested in exploring how chiropractic care can support your mental well-being, consider stopping by any of The Joint Chiropractic clinics or talking with one of The Joint doctors. Routine adjustments can be a valuable part of your wellness routine, helping to reduce stress and improve overall health. We’re here to help you integrate routine chiropractic care into your life.

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