Do I Need a Mental Health Tune up?

Just like your car needs regular tune-ups to keep it running smoothly, your mental health also needs periodic check-ins. Life can get busy, and it’s easy to miss the signs that you’re running low on emotional fuel or veering off course. A mental health tune-up gives you a chance to pause, reflect, and realign with what helps you feel grounded, supported, and purposeful.

This self-check focuses on five key areas: self-talk, connection and support, stress and conflict management, sense of purpose, and everyday habits. Below, you’ll find reflection questions and practical tips for each. If your answers raise some red flags, it might be time to reach out to a mental health professional for extra support.

Learn More About Mental Health Tune Ups

Self Talk

Your internal dialogue has a major impact on your self-esteem and emotional resilience.

Ask Yourself:

Is my self-talk mostly supportive or critical?
Do I show myself the same compassion I offer to others?
When I make mistakes, do I shame myself or try to learn from them?

Tips:

Practice self-compassion. When you catch harsh thoughts, ask: “Would I say this to a friend?”
Use affirmations that are believable, like: “I’m doing my best right now, and that’s enough.”
Keep a journal to reframe negative thoughts and track patterns.

Who Do I feel Connected to?

Social connection is protective for mental health, yet it can quietly slip away if you’re overwhelmed or isolated.

Ask Yourself:

Do I feel emotionally connected to others?
Who do I talk to when I’m struggling?
Do I feel seen and understood?

Tips:

Schedule regular check-ins with friends or family—even quick texts count.
Join groups (online or in person) that reflect your interests, values, or identity.
Consider therapy if you feel chronically lonely or misunderstood.

How do I handle tough situations?

Stress is unavoidable, but how you handle it makes all the difference.

Ask Yourself:

What’s my go-to reaction when I’m stressed?
Do I avoid, explode, withdraw—or problem-solve?
How do I handle disagreements with others?

Tips:

Use grounding techniques like deep breathing or the 5-4-3-2-1 method.
Practice assertive communication instead of passive or aggressive responses.
Reframe stress as temporary and solvable: “This is tough, but it won’t last forever.”

Am I focused on what I feel really matters?

A sense of purpose adds meaning to life and motivates healthy behavior.

Ask Yourself:

What gives me a sense of meaning lately?
Am I doing things that align with my values?
Do I feel fulfilled, or just busy?

Tips:

Reconnect with values. Try this prompt: “The things that matter most to me are…”
Set small, purpose-driven goals (volunteering, learning something new, mentoring).
If life feels empty or directionless, therapy can help you explore your purpose.

How am I taking care of myself?

Your daily routines form the foundation of your mental well-being.

Ask Yourself:

Am I getting enough sleep, nutrition, and movement?
Do I have a healthy balance between rest and productivity?
What habits help me feel good—and am I doing them consistently?

Tips:

Focus on small wins: One walk, one healthy meal, one early bedtime.
Use habit stacking (linking new habits to existing ones) to build consistency.
Avoid all-or-nothing thinking. Progress is better than perfection.

When Should You Talk to a Therapist?

If you’re unsure whether professional support is necessary, these signs can help guide your decision:

You feel stuck in negative thinking or emotional patterns.
You’re overwhelmed more days than not.
You’re withdrawing from people or activities you once enjoyed.
You feel like you’re “just getting through” every day without joy.
You’ve tried self-help strategies but don’t feel any better.

Therapy isn’t just for crises—it’s a proactive, empowering step toward emotional balance and clarity. Think of this mental health tune-up as your personal check-in dashboard. Just as you wouldn’t wait for your engine to fail before getting maintenance, don’t wait for burnout to care for your emotional well-being. A few intentional shifts in how you think, connect, cope, and live each day can make a lasting difference.

And if it feels like too much to handle alone? That’s okay. Reaching out is a strength, not a weakness.

Information for article taken from Psychology Today August 2025 Mental Health Tune-Ups by PT Contributors

Stephanie Phillips is a Licensed Clinical Mental Health Counselor Supervisor and Owner of The Mindly Group.

Ask Yourself:

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Ask Yourself:

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Ask Yourself:

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Ask Yourself:

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Ask Yourself:

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When Should You Talk to a Therapist?

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