Mid-Year Mental Health Check-In

Pause. Reflect. Reset.

July marks the halfway point of the year—a natural time to take a breath, reflect on how you’re really doing, and gently reset if you need to.

Life moves fast. Between work, family, plans, and responsibilities, it’s easy to lose touch with how we’re actually feeling. A mid-year check-in is not about judgment or productivity—it’s about compassion and clarity.

Whether you’ve had a heavy few months or simply want to feel more grounded, this is your reminder: you’re allowed to pause and take stock.

Here are a few questions to guide your mid-year check-in:

• How am I, really? Take a moment beyond the automatic “I’m fine.” What emotions have been most present lately?

• What’s been working for me? Are there habits, relationships, or routines that support your well-being?

• What’s felt draining or unsustainable? What might you need less of in the second half of the year?

• What do I want more of? Think of small joys, practices, or shifts that bring you closer to feeling like yourself.

• Who or what do I need to support me right now? This could be a therapist, a friend, a boundary, a break—or simply more rest.

  
  

A few gentle reminders as you reflect:

🌿 You are allowed to change your mind.🌿 Growth often looks like trying again.🌿 Rest is part of progress.🌿 You don’t have to do it all alone.

Resources if you need support:

• Therapist Finder – Psychology Today

• Journal Prompts – Therapy Aid PDF

• Grounding Exercises - University of Rochester 5-4-3-2-1

🌱 Mood Check:

If your brain had a weather forecast today, what would it be?☀️ Sunny & clear🌤️ Some clouds🌧️ Raining but refreshing🌪️ Chaotic with a chance of breakthroughs

📊 Energy Audit:

What’s lighting you up lately? What’s draining your battery? Make a quick list. Bonus points for using emojis.

🧺 Life Basket Inventory:

Imagine five baskets labeled: Body, Mind, Relationships, Creativity, Rest. Which ones feel full? Which ones need a refill?

🎯 What Do You Want More Of?

Think tiny here. More quiet mornings? More dancing in the kitchen? More reading in bed? Name it.

💬 If Your Future Self Could Text You Right Now…

What might they say?(Examples: “You’re doing better than you think.” “Don’t skip the water today.” “Take the nap.”)

🧠 Need a Reset? Try One of These:

• 5-Minute Reset: Lay on the floor, put your feet up the wall, and breathe.

• Music Therapy: Make a mid-year mood playlist—name it something fun like “Halfway There” or “Hot Mess Harmony.”

• Visual Detox: Log out of one app for 24 hours. Replace it with one beautiful walk or 20 minutes of doing nothing.

• Reclaim Your Joy: Plan something small this week that feels 100% just for you. No purpose, no productivity, just joy.

  
  

You’re allowed to grow slowly. You’re allowed to begin again. You’re allowed to feel hopeful. The second half of the year is yours to shape—with softness, support, and maybe a little silliness too.

If you’re looking for someone to walk alongside you in this season, therapy can be a meaningful place to begin.