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Weekly Mental Health Check-in

8 Things to do Each Week to Maintain a Healthy Mindset

Do you feel more sluggish, exhausted, or burned out as the week progresses? Do you experience the “Sunday Scaries” before starting a new week? Many of us operate on autopilot throughout the week, so this is your reminder to slow down and check in with yourself. Here are eight things you can do throughout the week to ensure you feel balanced and maintain a healthy mindset.

  1. Take time once a week to check in with yourself. This could look like journaling, reflecting while taking a shower/bath, meditation, or even a therapy session. Remember, when reflecting on your week, try to avoid making negative judgments about yourself; notice how you’re feeling and identify what changes you might want to make to your upcoming week.
    1. What was my mood like throughout the week?
    2. What made me feel lively this week and why?
    3. What is my work/life balance looking like recently?
    4. What do I wish I had more of or did more of this week?
    5. Am I setting the boundaries in my life that I need to be?
    6. Have I been putting myself first?
Default Lazy Load
  1. Spend time each week connecting with a loved one (friend, family member, partner, etc.). Depression and anxiety can cause us to isolate, and the best way to challenge this is to reach out to others. If making plans feels too difficult or isn’t possible this week, just a quick phone call, FaceTime, or text can be enough to boost your mood and help you feel connected.
  2. Move your body in whatever way feels good to you. If going to the gym is an activity that you enjoy, do that! However, many ways to move your body don’t involve “working out.” Go for a walk in your neighborhood, go to a local yoga class or do yoga at home (there are many great YouTube videos), or just doing some light stretching can do wonders for your body.
  1. Try to get outside. This can look more difficult during the winter, but even just 5 minutes a day outside is beneficial. Vitamin D is a nutrient produced by the body when the skin is exposed to UVB rays from the sun. The benefits of Vitamin D include:
    1. improving immune function
    2. strengthening bones
    3. supporting kidney function
    4. reducing the risk of cardiovascular disease
    5. aids in preventing depression
man on tree limb laying
  1. Ensure you nourish your body with balanced meals and water throughout the day. How our physical body feels affects our mental health! 
  2. Take note of how you’re sleeping. Many different things can affect the amount and quality of sleep, such as your schedule, stress level, energy exerted throughout the day, sleep environment, etc. Try to fall asleep around the same time each night and wake up at the same time each morning; this consistency can be even more helpful than the amount of sleep each night.
  1. Take breaks from technology/social media. We’ve all heard of “doom scrolling,” which is tough to avoid these days! Make sure you’re taking breaks from the news, social media, and screens in general if you’re able to. Try to find a relaxing activity that doesn’t involve a screen, such as playing board games, reading, crafts, going for a walk, or playing with a pet.
  2. Do one thing each week that is just for YOU. So much of our time is spent doing things for others (partners, kids, etc.) or doing something that we have to do (working, cleaning the house, etc.) that we often forget to make time for ourselves. Whether taking a bath, reading a book, drawing or painting, calling a friend, or getting your favorite takeout, make sure that this activity is something you’re doing for yourself and only you. You deserve it!
hand catching falling feather

Try implementing some of these tips to help get your energy back up. And if you need some extra support, don’t hesitate to reach out to Kate Valente, MS LPC at Shoreside Therapies. We would be happy to chat with you about how we can help you restore balance in your life.

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Kate Valente MS, LPC

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Kate Valente MS, LPC

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Milwaukee WI, 53202

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