School is a stressful time for many young people, and in recent years, we’ve seen a notable rise in adolescent mental health issues, with more than 40% of U.S. high school students reporting feelings of persistent sadness and hopelessness.
So, how do you tell the difference between normal school stress and something more serious? We’ve put together a mental health checklist for students that can be used throughout the school year to monitor teens’ well-being and, when necessary, prompt the search for a mental health treatment program.
Teen Mental Health Checklist
Depression, anxiety, and other mental health conditions can have a major impact on success in and out of school. Read through and revisit the mental health checklist questions below to monitor well-being throughout the school year and develop skills around self-awareness and self-care.
1: Am I Feeling More Stressed Than Usual?
Stress is normal. However, it’s important to recognize when stress levels are reaching problematic heights and take action, whether that means carving out more time for wellness or seeking professional support.
2: How Often Do I Take Breaks and Practice Self Care?
It’s necessary to take regular breaks to recharge your mind and body, as well as to incorporate self-care activities into your daily routine. Hobbies, relaxation techniques, and physical activity are all great ways to practice self-care and take a step back from school-related stress.
3: Am I Maintaining a Healthy Sleep Routine?
Anywhere from 71% to 84% of high schoolers report insufficient sleep, leading to poor academic performance, mood swings, and worsening symptoms of depression and anxiety. Assess your sleep habits regularly, and aim for 7-9 hours of quality sleep per night.
4: How Connected Do I Feel to My Family and Friends?
Our social connections (or lack thereof) have a direct impact on mental well-being. Make an effort to reach out to those you’re close to, even for just a quick text or call. These interactions help us feel seen and understood and build resilience for future stressful situations.
5: Am I Able to Express My Feelings and Concerns?
It’s one thing to identify when you’re not feeling great and another to name those feelings and express the need for support. Openly communicate with those closest to you, and don’t pretend things are fine when they’re not.
6: Do I Engage in Activities That Bring Me Joy?
Enjoyment and leisure are a must for living a balanced, productive life. Identify activities you enjoy and set aside time for them, whether it’s reading, playing sports or video games, creating art, or simply spending time in nature.
7: How Often Do I Feel Anxious or Overwhelmed?
Regular anxiety could be a sign it’s time to seek help. Pay attention to anxiety symptoms like restlessness, tension, sleep troubles, and irritability, and try out various coping mechanisms as needed, such as mindfulness or exercise.
8: Am I Able to Manage My Time Effectively?
Poor time management could be adding unnecessary stress to your day. Use tools like planners or apps to organize your days, tasks, and deadlines, and break big projects into smaller steps, so they seem less scary.
9: Do I Set Realistic Goals?
Setting goals helps foster a sense of accomplishment and motivation. Reflect on current goals and adjust those that feel too overwhelming. Take an incremental approach to your most ambitious goals instead of going all-or-nothing.
10: Am I Aware of the Mental Health Resources Available to Me?
Help is always available. Campus counseling centers, hotlines, and online resources can all be useful, as can guidance and support from trusted caregivers. Familiarize yourself with what’s available, and never be ashamed of asking for what you need.
How to Use the Mental Health Checklist for Students
To make the most of the mental health checklist, we recommend maintaining a journal where you can track your feelings and progress over time. You can even set reminders on your phone to check in with yourself. The more routine you make it, the sooner you’ll notice when more support is warranted.
In addition, look out for signs it’s time to consult with a mental health professional, including:
- Severe difficulties managing school and relationships
- Sudden changes in sleep patterns or appetite
- Engaging in risky behaviors
- Self-harm and/or suicidal ideations
At Paradigm Treatment, we offer residential support for teenagers struggling with their mental health. Please contact us for information on services and admissions, and make your mental health a priority during your school years and beyond.
