Daily Self Check
This is a little form I put together to monitor my emotional state (because I don’t always tell myself how I’m feeling). This morning, it’s too early to tell. But yesterday, for instance, I was about a -6, “Depressed,” but not “Dangerously” so.
Aside from simply monitoring myself, I also need to acknowledge that the effort to create and support a positive mental and emotional state is my responsibility. To that end, I can try to improve my score by making sure I take the positive actions outlined in the self check, such as talking to my loved ones, doing my schoolwork, do simple self-care stuff (like brush my teeth). That’s the idea, anyway.
Click here for Extended Daily Self-Checks, beginning March 1, 2011
Did I …
(Yes = -2; No = 0)
think about suicide or wish I were dead?
(an extra -1 for having a plan, -1 for pursuing or having the means)
think morbidly about death and/or dying?
(Yes = -1; No = 0)
drift or avoid things?
(Yes = +1; No = -1)
leave the house?
take care of myself?
take care of my responsibilities?
eat & sleep well?
go to a meeting?
(-12 to +5)
MAJORS AND GENERALS
How is my …
(Very Good = +2 to Very Bad = -2)
(-8 to +8)
How is …
(Good = +1; Bad or I don’t know = -1 or -2, depending)
ex-Wives #1 & 2?
Mom & Dad?
(-10 to +5)
-30 to +18
*Happy/Probably Hypomanic: +17 to +18* *
Doing Very Well: +13 to +16
Doing Fairly Well: +7 to +12
Functional: +2 to +6
Minimally Functional: -1 to +1
Depressed: -14 to -2
Dangerously Depressed: -30 to -15
* Hypomania and mixed states are a little too complex for this checklist to accurately detect. Therefore, if I score a 15, 16, or 17, I may be hypomanic or I may just be happy and/or very centered.
A Binge is defined as a single incidence of eating that (A) fulfills a need to cope with emotional states or to relieve boredom, and/or is simply done out of habit, AND fulfills two or three of the following criteria:
- involves excessive amounts of food high in fat, salt, and sugar
- involves the ingestion of more than three servings within a single half-hour period
- continues past the point of fullness
A Mini Binge is defined as a single incidence of eating that fulfills criterium (A) but fulfills only one of the above criteria.