Weekly Mental Health Check-In Template

Help me create a weekly mental health check-in system.

What I want to track:
- Mood and emotional state
- Anxiety levels
- Sleep quality
- Energy and motivation
- Social connection
- Self-care completion
- Stress levels
- [Add any specific things you want to monitor]

My context:
- Mental health concerns I manage: [if any]
- Currently in therapy: [yes/no]
- On medication: [yes/no - affects what to track]
- Specific goals I'm working toward: [list them]

Please create a comprehensive weekly check-in template:

1. **Quick Metrics** (rate 1-10 with descriptors)
   - Overall wellbeing this week
   - Average mood
   - Anxiety level
   - Energy level
   - Sleep quality
   - Social fulfillment

2. **Reflection Questions**
   - Best moment of the week
   - Most challenging moment
   - How I handled stress this week
   - What I'm proud of
   - What I want to do differently

3. **Pattern Recognition**
   - What affected my mood positively
   - What affected my mood negatively
   - Triggers I encountered
   - Coping strategies I used and their effectiveness

4. **Self-Care Audit**
   - Did I maintain my routines?
   - What self-care did I skip? Why?
   - What felt most nourishing?

5. **Looking Ahead**
   - Anticipated stressors next week
   - Support I might need
   - Self-care intentions
   - One thing to focus on

6. **Professional Support Notes** (if applicable)
   - Topics to bring to therapy
   - Medication observations
   - Questions for providers

Create both a quick 5-minute version and a thorough 15-minute version.