Mental Health Check
Only 1/3 of depressed people in high-income countries get proper treatment (World Health Organization, 2023). The rest suffer unnecessarily. Early intervention dramatically improves outcomes.
Objective
Detect mental health deterioration early through structured quarterly self-assessment. Mental health requires the same proactive attention as physical health.
Warning Signs
Seek professional help if:
- Persistent sadness, hopelessness, or anxiety for 2+ weeks
- Daily reliance on alcohol, food, or substances to cope
- Loss of interest in things you used to enjoy
- Significant sleep or appetite changes
- Difficulty functioning at work or in relationships
Seek emergency help immediately if:
- Suicidal thoughts or self-harm urges
- Don’t wait. Call a crisis line or go to emergency room.
The Decision Tree
| Situation | Action |
|---|---|
| Generally okay | Quarterly self-assessment, maintain preventive habits |
| Mild symptoms | Increase self-care (sleep, exercise, social). Monitor. |
| Persistent symptoms (2+ weeks) | Schedule professional evaluation |
| Moderate-severe symptoms | Therapy + possibly medication. Follow treatment plan. |
| Crisis | Emergency help. Don’t wait. |
What Actually Helps
Therapy works. CBT has strong evidence for anxiety and depression. It’s not just “talking about feelings”: it’s structured skill-building.
Medication works. For moderate-to-severe depression, medication + therapy outperforms either alone. Treat it like blood pressure medication: no shame.
Self-care augments, doesn’t replace. Exercise, sleep, and social connection help. They’re not sufficient for clinical depression.
The Quarterly Check-In
Every 3 months, ask yourself:
- How’s my mood been overall? (1-10)
- Am I sleeping okay?
- Am I enjoying things I usually enjoy?
- Do I have support if I need it?
- Any warning signs I’m ignoring?
If answers concern you, schedule an appointment. Don’t wait until crisis.
Cadence
- Quarterly: Complete the 5-question self-assessment
- As needed: If warning signs appear, don’t wait for quarterly check
- Annually: Consider a preventive therapy session even if feeling fine
KPIs
| Indicator | Type | Target | How to measure |
|---|---|---|---|
| Quarterly check completed | Leading | 4/year | Calendar reminder |
| Mood rating | Lagging | Stable or improving (6+/10) | Self-assessment |
| Days to professional help when needed | Lagging | <14 days from recognition | Track appointment date |
Failure Modes
| Problem | Fix |
|---|---|
| Skipping quarterly checks | Set calendar reminders; pair with another quarterly habit |
| Minimizing symptoms | Be honest in self-assessment; ask trusted person for outside perspective |
| Stigma preventing help-seeking | Reframe: mental health is health. Would you delay treating a broken arm? |
| Can’t afford therapy | Look for sliding-scale therapists, community mental health centers, or employer EAP |
| Therapist not helping | Try a different therapist or modality. Fit matters. |
Related
- Complement: Practice Mindfulness (preventive maintenance)
- Complement: Optimize Sleep (sleep and mental health are bidirectional)
- Concept: Attachment Theory (patterns affecting relationships)