The “I’m Struggling” Checklist
Some days are harder than others. Here is a reminder sheet to help you through those tough times. Click the link below for a printable PDF copy.
Are you drinking enough water? Dehydration can contribute to feelings of anxiety/depression.
Have you been eating enough? Low blood sugar causes your body to increase adrenaline production, mimicking anxiety.
Have you moved? This can include gentle stretching, taking a short walk, dancing, or getting up to get food or a glass of water. Movement releases endorphins and reduces stress. If you are tense, stretching will reduce pain and stiffness.
Have you connected with others? Connecting with others enhances our mental health, increasing our ability to handle and cope with difficult situations, anxiety, and depression.
Have you talked to anyone about how you are doing? Talking with a loved one can make you feel less alone.
How much caffeine are you drinking? Caffeine can mimic anxiety, increasing heart rate, increased body temperature, and faster heart rate.
Have you done something fun? Have you watched a funny movie, colored, or tried a new recipe? Engaging in an activity can help you forget anxious and unhelpful thoughts.
Have you taken a warm or cold bath or shower? A warm shower can relax tense muscles and reduce anxiety; a cold shower can reduce stress and physical pain.
Are you getting 15 minutes of sunshine a day? Not enough Vitamin D can lead to depression-like symptoms.
Are you spending time outside in nature? Nature can help physical and emotional wellness.
How is your sleep? Going to bed and waking up at the same time, not using screens, and sleeping enough can drastically improve mood and energy levels.
Are you aware of your negative and unhelpful thoughts? Just because we think something is true doesn’t mean it is or that we should pay attention to it.
Feeling like you are accomplishing nothing? Keep a daily list of things you have done.
Is it hard to see what is good in your life? Write down three things you are grateful for. You can start small- water, soap, and a comfy sweatshirt.
Are you beating yourself up? Keep a positivity journal- write down three things you like about yourself daily.
Connect to your senses—light a scented candle or diffuser, have a cup of herbal tea, use a heating pad, or put an ice wrap around your neck. This will help keep you in the moment, not in your head and overwhelmed by anxious thoughts.
