Your emotional and mental well-being is essential for overall health and happiness. How you feel and think affects how you live your life every day – in your personal and work life. Take steps to take care of your emotional health.

Answering the following questions may help you reflect on how you are doing with your emotional health. Then, tally your scores for each question. You may consider taking further steps to improve in certain areas. You may also consider reaching out for additional help and support from a mental health professional.

Never - 1 Point

Rarely - 2 Points

Sometimes - 3 Points

Usually - 4 Points

•  I follow healthy, self-care habits that include healthy eating, exercise and quality sleep.

•  I give myself credit when I accomplish good things.

•  When something goes wrong, I forgive myself if it is something within my control, figure out what went wrong, and try to do better next time.

•  When good things happen, I feel grateful and hold on to those positive emotions for a while.

•  I adapt to change in a positive way.

•  I take time to reflect on my beliefs and principles that are important to me.

•  I set priorities and say “no” to new tasks that would overwhelm me.

•  I do relaxation exercises on a regular basis, such as mindfulness, meditation, yoga, tai chi, etc.

•  I feel supported and respected by my friends and family.

•  When I experience a personal crisis or loss, or I am grieving something, I reach out to talk to caring friends or a support agency.

•  I communicate effectively, share my views and listen to others with empathy.

•  I avoid using alcohol or non-prescription drugs to cope with stress.

•  I continuously work to strengthen existing relationships and seek out new relationships.

•  I volunteer or do acts of caring without expecting anything in return.

Total Score:

Score of 37 - 56: Your answers indicate that you are taking lots of positive steps to achieve emotional health. You may want to check for lower scores on individual questions to see if there are areas you want to work on further.

Score of 18 – 36: Overall, your behaviors that support emotional health are good, but there may be room for improvement. Work on taking small steps to help enhance your emotional health.

Score of 17 and below:  Your answers show some potential concern for your emotional health. Review and reflect on those areas in which you scored lower. Then, set some achievable goals to work on to make some improvements.

Note: Although completing this emotional health self-assessment may help you reflect on, and take steps to improve, your emotional health, it is not a diagnostic tool. This tool is not intended to replace advice you receive from a health professional. If you have concerns about your emotional and mental well-being, reach out to a health professional.

Source: National Institutes of Health