Emotional Wellness Checklist

Emotional wellness means being able to:

• Cope with life’s ups and downs
• Stay connected to others
• Adapt to change
• Maintain a sense of purpose

Emotional wellness can be just as important as physical health.

Use this checklist as a gentle way to reflect on how you're doing — and where you may want to make small improvements.

🧠 Daily Emotional Wellness Habits

Check the ones that apply to you:

☐ I take time to notice how I am feeling
☐ I allow myself to feel emotions without judging them
☐ I practice gratitude (even for small things)
☐ I make time for relaxation or quiet moments
☐ I try to stay hopeful during difficult times

💬 Social Connection

☐ I talk regularly with family or friends
☐ I participate in community, faith, or social groups
☐ I ask for help when I need it
☐ I make an effort to avoid isolation

🌿 Stress Management

☐ I have ways to calm myself when stressed
Examples:

• Deep breathing
• Prayer or meditation
• Gentle movement
• Listening to music

☐ I take breaks when overwhelmed
☐ I focus on what I can control

🎯 Purpose & Meaning

☐ I have activities that give me a sense of purpose
☐ I engage in hobbies I enjoy
☐ I volunteer or help others in some way
☐ I look forward to future plans

💪 Emotional Resilience

☐ I can adapt when plans change
☐ I try to learn from challenges
☐ I recognize my strengths
☐ I allow myself time to heal after loss or stress

🛌 Physical Health Supports Emotional Health

☐ I get enough sleep
☐ I stay physically active
☐ I eat nourishing foods
☐ I limit alcohol or substances that worsen mood

🚩 Signs You May Need Extra Support

Talk with a healthcare provider if you notice:

☐ Ongoing sadness or anxiety
☐ Loss of interest in activities
☐ Feeling isolated or withdrawn
☐ Changes in sleep or appetite
☐ Difficulty coping with stress
☐ Persistent feelings of hopelessness

Seeking help is a sign of strength — not weakness.

🌼 Small Steps Matter

Improving emotional wellness does not always require big changes.

Start with:

✔ One meaningful conversation
✔ One relaxing activity
✔ One positive habit

Small steps can make a big difference.

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Medical Disclaimer

This resource is intended for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Emotional health needs vary from person to person. Always consult your healthcare provider or a qualified mental health professional with questions or concerns about emotional wellbeing, mood changes, or mental health conditions. If you are experiencing thoughts of self-harm or severe emotional distress, seek immediate medical attention or emergency support – call 911 or 988.

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Sources:

• https://www.nih.gov/sites/default/files/2024-12/emotional-wellness-checklist.pdf