Mental Health Check-In - 69902

Daily mental health and mood tracking

Date Date / MM / DD YYYY
Mental Health Check-In

This journal is for self-awareness and personal reflection only. It is not a substitute for professional mental health care. If you're experiencing a crisis or need immediate support, please contact a mental health professional or call/text 988 (Suicide & Crisis Lifeline in the US).
Overall Mood

Overall Mood Difficult 5 — Great/Excellent 4 — Good 3 — Okay/Neutral 2 — Low/Not great 1 — Really struggling
Specific Emotions

Specific Emotions Low Calm/Peaceful Happy/Content Confident/Capable Reflective/Thoughtful Tired/Exhausted Anxious/Worried Frustrated/Irritable Sad/Down Overwhelmed Numb/Detached Angry/Upset Hopeful/Optimistic

What specific emotions are you feeling? (Select all that apply)
Stress Level

Stress Level 1 — Minimal/None 2 — Low 3 — Moderate 4 — High 5 — Overwhelming
Anxiety Level

Anxiety Level High 1 — None/Calm 2 — Mild 3 — Moderate 4 — High 5 — Intense/Panic
Sleep Quality Last Night

Sleep Quality Last Night Poor — Restless, little sleep Okay — Some wake-ups Good — Decent rest Excellent — Deep, restorative sleep
Energy level today

Energy level today First option Second option Third option Energized — Ready to take on the day Good — Steady and functional Okay — Managing but tired Drained — Running on empty
Physical Sensations

Where do you feel stress or tension in your body? (e.g., "tight shoulders", "knot in stomach", "headache")
Today's Triggers

What events, thoughts, or situations affected your mood today?
Self-Care Today

Self-Care Today Mindfulness/Meditation • ? Movement/Exercise • ? Relaxation/Bath Reading/Learning Creative activity Time in nature Social connection Rest/Nap Nourishing food Digital detox Music/Art Gratitude practice Hydration Early bedtime None today — that's okay
Today's small win/Lightbulb Moment

One thing you accomplished today, no matter how small (e.g., "made breakfast", "sent that email", "got out of bed")
What I need right now

Be honest with yourself. What would help you feel better? (rest, connection, movement, alone time, etc.)
Notes/Reflection

Anything else on your mind? Use this space to process, vent, or celebrate.