“Know Your Numbers” for Mental Wellness

I frequently think about my time as a nurse in the medical profession. During my training, I learned so much—anatomy and physiology, human growth and development, and countless practical skills. There were many things I loved about my days in nursing, but one thing that always stood out was how the medical field made wellness information accessible. They offered bite-sized pieces of advice that anyone could use to stay healthy.

One of the most common messages was: “Know your numbers.” Educational ads and physicians would talk about what numbers equate to a healthy blood pressure, blood sugar, weight, and cholesterol. Not only did they tell you what was healthy, but they also gave you clear steps to maintain those numbers.

But when I began my journey into the field of mental health, I noticed something missing. There was no “know your numbers” for mental wellness. There weren’t simple, universal markers or check-ins for people seeking care or needing help. After talking with a couple of therapist friends, we agreed: mental health deserves its own version of “know your numbers.”

Warning Signs: Your Mental Wellness “Numbers”

While mental health isn’t measured in the same way as blood pressure or cholesterol, there are warning signs that can indicate declining mental wellness. Here are some “numbers” to pay attention to:

• Feeling burnt out or overwhelmed

• Decreased interest or joy in things you once loved

• Increased worry or anxiety

• Lack of fulfilling relationships

• Increased irritability

If you notice these signs showing up more often, it may be time to check in with yourself—just like you would if your blood pressure was creeping up.

How to Stay Mentally Well

We also talked about what helps us—and our clients—stay resilient and mentally well. Here’s what we recommend:

• Practice good coping skills: Find healthy ways to manage stress, like journaling, talking with a friend, or taking a walk.

• Practice mindfulness: Spend a few minutes each day being present, whether through meditation, deep breathing, or simply noticing your surroundings.

• Stay grounded in a spiritual practice: This could be prayer, meditation, or any practice that connects you to something bigger than yourself.

• Nurture solid friendships: Even just a couple of close, supportive friends can make a world of difference.

• Exercise and eat well: Your mind and body are deeply connected.

• Don’t forget to laugh: Joy and humor are powerful medicine.

When You Need Extra Support

Of course, sometimes life throws us off balance. If you find yourself struggling to regain your mental wellness, don’t hesitate to reach out for help. Find a great therapist, consider a medication evaluation if needed, and most importantly—be gentle with yourself. Remember, you are a unique person, and sometimes we all need a little extra support, whether it’s understanding our physical numbers or finding the skills we need to live more fully connected to our emotional selves.

Take care of your mind the way you would your body. You deserve to feel well—inside and out.