Mental Health Zones Self Check-in

Physical Indicator Recommendations

Here are a few recommendations to support Physical Indicators of your Mental Health.

Some may be more useful and accessible depending on your Physical Indicators Zone (see the Section Score Ranges below). For instance, The Lizard Treat (TM), 3 Days of Protein Experiment and Stay Hydrated recommendations could really help while you reach out to professional care if you are in the Orange or Red Zone overall. If you are in the Green Zone overall and your Physical Indictors is Yellow, you might consider trying something new, like Grab Some Ice.

Remember, this list of recommendations does not include everything you might need for your Physical Indictors, and not all of them will work for all people all the time. Let us know if we can help.

  • For 10 to 20 minutes, walk intentionally at different speeds in silence or while listening to music. Focus your attention to the places where the soles of your feet connect with the ground. When you notice your mind wanders, simply refocus your attention on the places where your feet connect to the ground. Don't have that much time? Practice Mindful Walking- no matter where you are, focus your attention on the places where your feet connect to the ground.

  • For 3 to 5 minutes, turn your attention inward and scan your body to see what movement would be nourishing for it - for instance, lying down, feet up the wall, slow stroll, fast walk or jog, burpees and jumping jacks, or something else that feels good to your body at the moment. Set a timer and do it.

  • A few of our favorites are Every Body Yoga With Jessamyn Stanley and Yoga With Adriene.

  • Hold it in your hand and throw it (safely) at a wall or onto the pavement. Notice the sensations across your palm and within your arms after throwing it. If accessible, notice the sounds and/or sights associated with the ice landing across a surface. Use as many descriptive words to describe your experience; what sensations did you notice throughout the body, and what sights/sounds did you perceive? What (if any) thoughts or emotions came up before, during, or after the exercise? Log your thoughts and rate the exercise to track whether you found it to be good, bad, or neutral.

  • Roll a small ball underneath the soles of your bare feet. As you move the ball around, notice any physical sensations across your feet, then your ankles and calves up to your knees. Which muscles are working? As you roll the ball, notice what (if any) thoughts or emotions come up.

    After you are done rolling the ball, reflect on your experience. What (if any) thoughts or emotions came up before, during, or after the exercise? Then rate the exercise to track whether you found it to be good, bad, or neutral.

  • Did you know that even a 2% water deficit can result in fatigue, mood changes, increased irritability & depression? That's only about 3 to 4 tablespoons for people 19 years and older. Learn more about your hydration needs from Harvard's School of Public Health.

  • Make adjustments to your sleep routine so that you are waking up and going to sleep within the same 1 hour window. Learn more about the signs of fatigue from sleep deficit. If you are having difficulty falling asleep or staying asleep, listen to relaxing sleep music like this one (although you may need to subscribe to YouTube to listen ad-free).

  • Consider meeting with your primary care doctor for a well check. They can help with physical and mental health needs.

  • Listen to Dr Kristen Allott's podcast "Optimizing Brains & Bodies"...for instance Episode 10 is 9 minutes about a 3 Days of Protein experiement or watch her interview on the Broken Brain Podcast.

  • Make adjustments to either food or water nourishment for at least 3 consecutive days. For instance, reduce caffeine intake after lunch and increase water and non-caffeinated tea intake. Have a Lizard Brain Treat (TM).

  • Reduce or stop using alcohol and drugs for even a few days to help your body reset. Call SAMSHA's National Helpline to find resources to change your alcohol and drug use.

  • If you live in a place with sunshine, spend at least 20 minutes outside per day. Learn more about the health benefits of nature here.

  • Add in something extra for your body this week, like get a massage, visit your nail place or get your hair done. Home spa hour is just as beneficial as going to the spa. Consider making it a social activity and invite a friend along.