10 mindfulness questions to help you check in with yourself
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn why checking in with yourself is so important for your mental and emotional health. Plus, 10 mindfulness questions to help you check in with yourself.
Checking in with yourself is a simple habit that can have a significant impact in helping you maintain mental and emotional wellbeing. Taking a moment to pause and reflect on your internal state, acknowledging your feelings, thoughts, and bodily sensations, can teach you how to foster a greater sense of self-compassion and gain better control over your emotions.
By regularly engaging in self-reflection, you can decrease your emotional reactivity and relieve psychological symptoms like stress and anxiety, when the hustle of everyday life might otherwise become overwhelming.
Why is checking in with yourself so important?
Checking in with yourself is an active engagement with your inner world that can positively impact your life and can significantly enhance your overall wellbeing. It can empower you to navigate life's ups and downs with a grounded sense of self-awareness and emotional intelligence.
Building a foundation of self-compassion: When you regularly check in with yourself, you're telling yourself that your feelings and experiences matter. This acknowledgment is a powerful form of self-care and self-respect—you give yourself the same kindness and understanding that you’d offer to a good friend. By doing this, you nurture self-compassion, which is crucial for emotional wellbeing.
Gaining control over emotions: Checking in with yourself can mean becoming more aware of your emotions. When you understand what you're feeling and why, you're more equipped to manage those emotions effectively. This can lead to better control over how you express your feelings, so they’re less likely to overwhelm you or steer you in unwanted directions.
Reducing emotional reactivity: When you're in tune with your emotions, you're less likely to respond to situations impulsively. Instead, you can approach challenges with a clear and calm mind, making decisions that are more thoughtful and considered.
Mitigating stress and anxiety: Numerous studies have demonstrated the mental health benefits of self-awareness practices. Regular check-ins can play a significant role in reducing symptoms of stress and anxiety. When you're aware of your stress triggers and emotional state, you can take proactive steps toward a more balanced and peaceful state of mind.
10 mental health check-in questions
Checking in with yourself is a key step toward understanding your mental and emotional state. To help you get started, ask yourself questions that are designed to encourage introspection, self-awareness, and personal growth. As you explore these questions, remember that there are no right or wrong answers—the goal is simply to become more attuned to your own needs and feelings.
1. “How am I feeling right now?”
Take a moment to identify your current emotional state. Are you feeling happy, sad, anxious, or something else? Naming your emotions is the first step in understanding them.
2. "What does my body need at this moment?"
Listen to your body. Does it need rest, movement, nutrition, or perhaps relaxation? Your physical wellbeing is closely linked to your mental health.
3. "What self-care action can I take today?"
Consider what actions might nourish and rejuvenate you. It could be as simple as taking a walk, reading a book, or practicing a hobby.
4. "Is there anything I need to forgive myself for?"
Self-forgiveness is a crucial aspect of emotional wellbeing. Reflect on whether there’s something you're holding against yourself and how you can let go of that burden.
5. "What am I grateful for today?"
Gratitude can shift your focus from what's troubling you to what's good in your life. Identify things you're thankful for to encourage a positive impact on your mood.
6. "What are my needs that aren't being met?"
Sometimes, negative feelings stem from unmet needs. Identify what needs—like connection, rest, or recognition—you might be neglecting.
7. "What accomplishments can I celebrate today?"
Recognize victories, even small ones, to help build self-esteem and motivation.
8. "How can I be kinder to myself in this moment?"
Treat yourself with the same kindness you’d offer a friend, rather than neglecting your needs or speaking negatively to yourself.
9. "What's one thing I can let go of that’s not serving me?"
Habits, thoughts, or obligations in your life might be holding you back. Imagine releasing them, and see which could help you find a greater sense of wellbeing.
10. "What brings me joy, and how can I incorporate more of it into my life?"
Identify sources of joy—like hobbies, personal relationships, or community endeavors—and make them a part of your routine to boost your mental health.
How to check in with yourself
Mastering the art of checking in with yourself can transform your understanding of your mental and emotional state. Incorporating check-ins into your daily routine can lead to more balance and fulfillment. The journey to self-awareness is ongoing and unique to each individual, so be patient and kind to yourself as you explore these practices.
Practice mindfulness exercises
Mindfulness is about being fully present in the moment, aware of where you are and what you’re doing. Start by trying simple mindfulness exercises like focusing on your breath or doing a body scan. These exercises can help you notice your sensations and thoughts without judgment, helping you stay grounded in the present.
💙 Check out Calm’s Body Scan Meditation, a practice designed to help you stay intune with your body’s needs and how it feels.
Keep a journal
Journaling can be a powerful tool for self-reflection. Writing down your thoughts and feelings can help you understand your emotions and discover patterns in your behavior. By putting your thoughts on paper, you can gain new perspectives on what you’re experiencing.
💙 If you’re new to journaling, try our Mindfulness Journal to get your practice started.
Set time for daily reflection
Spend a few minutes each day thinking about how you’re feeling. Reflecting on your day, your feelings, and any challenges you’ve faced can help you build self-awareness.
💙 Explore our daily check-ins in the Mindful Tools section of the app, you can even set daily reminders to stop and check in with yourself.
Share with a trusted person
Talk about your feelings with someone you trust—it can provide clarity and support your emotional wellbeing. Sharing your experiences and listening to others’ perspectives can help you understand your situation better.
Listen to your intuition
Your gut feelings can be a powerful guide that reflect your true thoughts and values. Listening to your intuition to help you make decisions that are more aligned with your authentic self.
💙 This short practice on Listening Deeply can help you practice really hearing others as well as yourself.
Pay attention to your emotions
Recognize and acknowledge how you feel. This means identifying your emotions and accepting them without judgment—it’s key to managing your reactions, and making choices that support your mental health.
💙 Let this short Emotions Check-in practice help you reflect on how you’re feeling each day.
Check in with yourself FAQs
What does check in on oneself mean?
Checking in on yourself means taking time to pause and reflect on your personal feelings, thoughts, and physical sensations. It's an act of self-care that involves tuning into your inner world to understand how you're doing. Ask yourself questions about your emotional state, your body's needs, and your mental wellbeing. It allows you to acknowledge and address your needs, thereby supporting your overall mental health.
What is the check in with yourself strategy?
The strategy of checking in with yourself is a conscious effort to understand and acknowledge your current state of being. This strategy can involve several practices like mindfulness, journaling, or simply taking a quiet moment to reflect on your feelings and thoughts. The aim is to develop a deeper understanding of yourself, which can help you make decisions that align with your needs and values. It can be a beneficial tool for managing stress, enhancing emotional awareness, and promoting mental wellbeing.
What does it mean to check in with yourself throughout the day?
Checking in with yourself throughout the day means regularly taking brief moments to assess how you're feeling and what you're thinking. It's like a quick internal conversation to gauge your emotional and physical state. This could be as simple as asking yourself, "How am I feeling right now?" or "Do I need a break?" It’s a way to ensure you’re not neglecting your needs in the midst of a busy day. This practice can help maintain a balanced emotional state and can be particularly useful in managing stress and preventing burnout.
How do I check in with my feelings?
Checking in with your feelings involves consciously recognizing and naming your emotions. Start by asking yourself, “What am I feeling right now?” It’s important to understand that all feelings are valid and provide valuable information about your experiences, so allow yourself to identify and accept these feelings without judgment. Reflect on why you might be feeling a certain way and consider how these emotions affect your thoughts and actions. This practice is crucial for emotional awareness and can greatly assist in emotional regulation and mental health management.
Calm your mind. Change your life.
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