It’s a quiet Sunday afternoon in late December. As you curl up on the couch with a warm drink, you take a deep breath and reflect on the year. So much has happened—moments of joy, challenges you didn’t see coming, unexpected victories, and some disappointments too.
The end of the year naturally brings about a time of reflection, but have you ever thought about including a mental health check-in as part of this ritual?
An end-of-year mental health check-in is about taking stock of your emotional well-being, understanding how the events of the year have impacted you, and setting intentions for a healthier, more balanced new year. It’s not just about looking back—it’s about understanding where you are now and how to best support yourself moving forward.
Why Is an End-of-Year Mental Health Check-In Important?
1. Reflect on Your Growth
The past year has likely brought both highs and lows. Taking the time to reflect on your emotional growth helps you acknowledge how far you’ve come. It’s easy to focus on what didn’t go right, but an intentional check-in allows you to also recognize, celebrate, and learn from what did go well – and what that means for how to move forward in positive ways.
“Reflection isn’t just about remembering—it’s about connecting the dots between who you were, who you are, and who you want to become.”
Consider questions like: What were some of the toughest moments of the year, and how did you navigate them? When did you feel happiest or most content? By giving yourself space to think about these questions, you can take stock of your existing strengths (including the quality of of your social connections and support network), identify areas for growth, and reflect on what all of this means about your core values and personal goals.
For more on using therapy to reflect and grow, explore our article How Can I Use My Mental Health Benefits for Year-End Reflection and Growth?.
2. Identify Unresolved Feelings
Sometimes we move through life so quickly that we don’t fully process our emotions. An end-of-year mental health check-in allows you to identify any unresolved feelings—whether it’s lingering sadness, anger, anxiety about what’s to come, or a robust sense of pride as you look back on the past year. Identifying these emotions is the first step to making meaning of them and using them as a compass to guide your goals and actions in the new year.
If you’re unsure where to start, consider reading What Are the Signs I Could Benefit from Therapy Before the Year Ends? to help you assess if professional support might be beneficial.
3. Set Intentions for the New Year
An end-of-year check-in is a perfect opportunity to set intentions for the year ahead. Instead of making rigid resolutions, think about what you want your mental health journey to look like. What do you want to get better at? Do you want to work on building resilience, improving your self-esteem, increasing your focus on giving back to family or friends, or practicing more self-compassion? Setting intentions that prioritize your emotional well-being can help you create a balanced, fulfilling life.
Learn more about how therapy can assist in setting meaningful goals by checking out Can Therapy Help Me Set Goals for the New Year?.
How to Conduct Your End-of-Year Mental Health Check-In
1. Find a Quiet Space
Your mental health deserves your full attention. Find a quiet, comfortable space where you can focus on your thoughts without distractions. Whether it’s your favorite cozy corner at home or a peaceful spot where you love to walk, choose a place that feels safe and comforting.
2. Ask Yourself Reflective Questions
Here are some questions to guide your check-in:
- What were my biggest emotional challenges this year, and how did I handle them?
- What moments made me feel most connected to myself and others?
- Are there any emotions I’ve been avoiding, and why?
- What strengths, connections, and accomplishments do I want to build upon in the new year?
- What do I want to leave behind as I move into the new year?
If you’re preparing for a therapy session as part of this check-in, consider reading How Do I Prepare for a Year-End Therapy Session? for practical guidance.
3. Journaling Your Reflections
Writing down your thoughts can help you organize and better understand your emotions. Journaling provides a tangible way to separate out strengths and challenges and to explore them more specifically and concretely. It’s also a helpful tool for differentiating, symbolizing, and making meaning of complex feelings. You don’t need to write perfectly—just let your thoughts flow. If you’re new to journaling, start by answering one or two of the reflective questions above.
- Gratitude Journaling: Write down three things you’re grateful for each day. It helps to train your brain to notice the positive moments in life, acting against our brain’s biological tendency to overfocus on the negative.
- Emotion Tracking: Each day, write about the strongest emotion you felt, what triggered it, and how you responded. Try to identify one emotion that maybe feels stuck and familiar and another that feels fresh and new. This can help you identify patterns and manage emotions better. If you identify persistent old, stuck, difficult emotions, talking to a therapist can help. To learn more about helpful and unhelpful feelings, take a look at our article “A Primer on Managing Your Emotions and Feelings.”
- Free Writing: Set a timer for 10 minutes and write continuously about whatever comes to mind. This can help you to shift from rapidly cycling thoughts to slowing down, identifying each thought that is demanding your attention, and then addressing each idea one at a time to find a resolution, to let something go, or to acknowledge events that are out of your control and require radical acceptance and support.
4. Assess Your Self-Care Practices
Think about how well you’ve taken care of yourself this year. Have you prioritized rest, found activities that bring you joy, or maintained healthy boundaries? This is also a good time to identify areas where you could improve your self-care routine. For inspiration, read The Benefits of a Mental Health Tune-Up: Entering the New Year with Clarity and Confidence.
Consider Reaching Out for Support
If your reflections bring up challenging emotions or if you realize you’ve been struggling more than you’d like to admit, consider reaching out for support. Therapy can be an incredible space for understanding your emotions and working towards healthier patterns.
If you’re questioning whether you should use your benefits before they expire, check out I Don’t Have a Mental Health Crisis—Should I Still Use My Benefits?.
Make Your Mental Health a Priority
An end-of-year mental health check-in is an opportunity to pause, reflect, and set a course for emotional well-being. It’s not about perfection—it’s about understanding where you are, what you need, and how you can best support yourself moving forward. Life is full of ups and downs, and taking the time to care for your mental health is one of the most important investments you can make.
- Reflect on Your Year: Take time to understand what you’ve learned, how you’ve grown, and what’s left unresolved.
- Set Intentions: Think about what you want your life to look like in the coming year.
- Seek Support if Needed: Don’t hesitate to reach out to a therapist to help you navigate your reflections and goals.
Ready to take the next step towards well-being?
At Transforming Emotions, we’re here to support you every step of the way—so you can enter the new year feeling empowered, balanced, and ready for what’s ahead. Reach out today to schedule your year-end check-in.
