Mental Health Check-Up

In honor of Mental Health Awareness Month, I thought it would be fun to encourage you all to do a mental health check-in.

Before I get into the deets, I want you to know that there is an exciting announcement at the end of todays article for you to share–especially with your circles.

But before we get there...

So, as you all know, I am a Licensed Professional Counselor that provides mental health services to mostly under-served populations. I also provide training and consultation to various organizations and teach students. I am often struck by how often people I interact with confuse mental health with mental illness.

At the beginning of my trainings, I often ask the question “what comes to mind when you hear the term mental health?” People are typically eager to yell out words such as “crazy, Depressed, and anxious.” Once I am done collecting the words from participants, I note how, while I asked about mental health, they described their perception of mental illness.

This exercise reveals a few things...

It demonstrates how deep the stigma remains around mental health...

...and it highlights how little we attend to our mental health.

While there are several definitions of mental health, my definition is “the status of a person’s emotional, psychological and social well-being, measured on a continuum ranging from healthy to psychosis.”

So, think about your mental health the same way you think about your physical health.

How would you describe the status of your mental health? Would you know where to start? If you don’t, that’s okay. I got you ??

In the mental health world, we note five areas of functioning: medical, social/relational, academic/employment, legal, and personal (i.e., hygiene, sleep, etc.). If any area of functioning is disrupted, it can clue us into the issues.

Remember when I told you to think about your mental health the same way you think about your physical health?

Well, most of us have annual check-ups with our primary doctor even if there are no apparent issues. Now, I do realize some of us wait until there are issues to make an appointment, but that’s not ideal.

So, with your mental health, it is important to have, at minimum, annual check-ups. I recommend monthly, because there are so many factors that can impact our mental health from day to day. However, if you can commit to annually, that’s a step in the right direction.

If you are honest with yourself, it can be easy to do a mental health check-up on your own. And I’ll teach you how in a minute.

However, if you know that you can be defensive, dismissive, or minimize issues, it would be helpful to have an outsider provide feedback to you.

So, to begin: On a sheet of paper, write out the five areas of functioning:

1. Medical
2. Social/relational
3. Academic/employment
4. Legal
5. Personal (i.e., hygiene, sleep, etc.)

You are going to rate yourself on a scale of 1-5, in each area, with 1 being poor and 5 being optimal.

After you complete your ratings in each area, add up all of the scores. You will have a rating for each area and a rating for your overall mental health.

• A score between 20-25 indicates optimal mental health...
• A score between 15-19 indicates average mental health...
• ...and a score below 15 indicates you would benefit from seeking outside support (i.e., therapy).

Here are some additional questions in each of the five categories to help you make your assessment.

Medical

· ? ? ? What health concerns do I have? (i.e., high blood pressure, high cholesterol, migraines, aches/pains)

· ? ? ? How well do I keep up with my health? (i.e., doctor’s appointments, dentist, eye doctor, exercise)

· ? ? ? What active health strategies do I use? (exercise, meditation, etc.)

· ? ? ? What areas can be improved? (i.e., eating)

Social/Relational

· ? ? ? How well do I maintain relationships with loved ones? (i.e., friends, family)

· ? ? ? How well do I function in social settings?

· ? ? ? Am I often in conflict with others?

· ? ? ? Do I isolate?

· ? ? ? Do I reach out for help, when needed?

Academic/Employment

· ? ? ? How well do I function at work or school?

· ? ? ? How well do I complete tasks?

· ? ? ? Is it difficult for me to maintain employment or academic standing?

· ? ? ? How well do I work with others?

Legal

· ? ? ? To what extent do I abide by socially acceptable and written rules? (i.e., I don’t drink and drive, I usually do the speed limit, I pay my taxes)

· ? ? ? Do I experience legal trouble frequently? (i.e. tickets, DUI, etc.)

Personal

· ? ? ? How often do I get 7-8 hours of uninterrupted sleep nightly?

· ? ? ? Do I attend to my hygiene daily? (i.e., shower, teeth brushing, etc.)

· ? ? ? Do I eat 2-3 meals daily?

· ? ? ? Is my inner dialogue kind?

· ? ? ? Am I often hard on myself?

These questions can help guide you in assessing each area of functioning and your overall well-being.

I encourage you to do a mental health check-in this mental health awareness month! Feel free to reach out and tell me how it went ??

Now, as promised. I am excited to announce...

Sikhona Sanctuary will be hosting an immersive educational experience in Ghana, this December 2024! This opportunity is for current or emerging behavioral health professionals.

Interested? Please be on the lookout for more information as applications open in June 2024!

Know someone who might benefit from this article? Tag those you love, admire, and respect to have them [follow me & subscribe here].

Are you part of an organization or team that would benefit from wellness speaking, training, or consultation support? I’d love to connect! [Book a consultation call with me to share about your vision for your team or organization.]

Dr. Ebony White is a counselor, advocate, activist, speaker, trainer, researcher, and mental health expert. The Founder & CEO of Sikhona Sanctuary LLC and The Center for MARCUS, she has devoted her career to supporting under-resourced, underserved, culturally rich and immensely capable individuals, families, and communities. Her varied personal experiences, extensive education, and expertise in research and practice have uniquely positioned her to counsel, teach, and train in ways that lead to transformation in the lives of individuals, communities, and organizations.

Dr. Ebony’s impact reaches across the globe. As an expert in her field, she has supported local and national organizations including the NJ FBI, National League of Nursing, and the Center for Health Care Strategies (CHCS), and has been quoted in numerous news outlets including Newsweek, Medium, the Philadelphia Inquirer, PopSugar and the New York Times. She has been a repeated guest expert on CBS News in Philadelphia, FOX 29 News, and was featured on TVC News Nigeria. Furthermore, she has facilitated trauma work in Haiti, provided training to leaders in the healthcare system in Nigeria, and created a mental health course for students in Ghana.

Dr. Ebony has published several articles in peer-reviewed journals and appears in the advocacy focused video from Alexander Street Press titled Helping Counselors and Psychologists as Advocates and Activists: Strength, Solidarity, Strategy and Sustainability. Dr. Ebony also gave a TEDx talk, titled You Don’t Get to Name Me. Dr. Ebony has received multiple awards including the Community Service Award from the NJ State Federation of Colored Women’s Clubs and the Carver Youth and Family Center, the Dr. Judy Lewis Counselor for Social Justice Award from the American Counseling Association (ACA), and the Award for Outstanding Service and Advocacy to the Profession of Counseling from the North Atlantic Region of ACA.

Currently, Dr. Ebony is the Past President of Counselors for Social Justice, a national organization, and was appointed to the ACA Anti-Racism Commission. More important than her educational achievements and awards are her identities as a daughter, granddaughter, sister, aunt, cousin, friend, godmother, and niece. She lives by Ubuntu, “I am because we are, and because we are, I am.” Learn more about Dr. Ebony at https://www.drebonywhite.com.