When you’re going through tough times—whether it’s grief, burnout, or simply feeling overwhelmed—taking care of yourself isn’t selfish. In fact, it’s essential.

One of the most powerful ways to build emotional resilience is by regularly checking in with yourself. Self-assessment helps you spot what’s going well, where you're struggling, and what steps you can take to move forward with more confidence and clarity.

Let’s explore why self-assessment matters, the key habits that support emotional resilience, and how to make these practices part of your everyday life.

What Is Self-Awareness and Why Does It Matter?

Self-awareness means understanding your own strengths, struggles, values, and needs. It’s the foundation of emotional wellbeing and personal growth.

When you know:

• what you're good at,

• where you feel stuck, and

• what truly matters to you,

you can make wiser decisions, set healthier goals, and live in a way that feels more aligned and fulfilling.

5 Key Habits to Support Your Emotional Resilience

When life feels heavy, certain habits can either lift you up or weigh you down. These areas are worth regularly assessing and gently adjusting as needed:

1. Sleep

A good night’s sleep isn’t a luxury—it’s a lifeline.

• Aim for 7–9 hours a night.

• Keep to a consistent bedtime.

• If sleep is difficult, explore why: is it worry, grief, or disrupted routines?

2. Nutrition

What you eat affects how you feel—physically and emotionally.

• Eat a mix of fruit, veg (especially greens), whole grains, lean protein, and healthy fats.

• Notice if you're skipping meals or using food for comfort. Occasional treats are fine—just check in with your habits.

• Watch for signs of food intolerances or sensitivities.

3. Movement

Exercise doesn’t have to mean the gym. Any regular movement helps.

• Try walking, stretching, dancing—whatever you enjoy.

• Even 30 minutes a day can make a difference.

• If you’re out of the habit, start small and build up gently.

4. Hydration

Your brain and body both need water to function well.

• Aim for 6–8 cups of water a day.

• If it helps, flavour it with fruit or herbs.

• Get yourself a water bottle you like and keep it nearby.

5. Gratitude

Being thankful for even the small things can shift your mindset.

• Reflect each evening on what went well, even on the hard days.

• Keep a simple gratitude journal or just note things mentally.

Why Self-Assessment Helps You Move Forward

Checking in with yourself regularly is more than just a wellness tip—it’s a life strategy. Here’s how it helps:

Set Clear, Personal Goals

When you understand your current situation, you can:

• Set meaningful goals,

• Focus on what really matters to you, and

• Track progress over time.

Improve Your Relationships

Knowing your own emotional needs makes it easier to communicate clearly and set boundaries. This builds healthier, more respectful relationships.

Regain a Sense of Control

Grief, stress, or burnout can leave you feeling powerless.

Self-assessment puts you back in the driver’s seat—helping you respond with intention rather than just react.

A Step-by-Step Guide to Self-Assessment

Here’s how to make self-assessment a regular, supportive habit:

1. Review Your Self-Assessment Results

If you’ve taken a quiz or reflected recently:

• Look at the lowest scoring areas.

• Group them under themes like Physical, Emotional, Mental, Social, or Spiritual.

• Notice any patterns—are certain areas consistently lower?

2. Reflect on Your Needs

Ask yourself:

• What might be behind these scores?

• Are there unhelpful beliefs, habits, or stressors at play?

• What do I truly need right now?

Write down any recurring thoughts or patterns. This can offer valuable insight into your inner world.

3. Set SMART Goals

For each priority area, create goals that are:

• Specific – What exactly do you want to change?

• Measurable – How will you track progress?

• Achievable – Is it doable given your current situation?

• Realistic – Does it fit into your life right now?

• Time-related – When will you start? When will you check in?

Remember: small steps are still steps.

4. Create an Action Plan

• Break each goal into steps.

• List what support or resources you need.

• Schedule it into your week.

• Identify obstacles—and brainstorm ways around them.

5. Track and Adjust

• Use a journal to track progress, wins, and challenges.

• Review weekly or monthly.

• Be flexible—life changes, and so should your plan.

Final Thoughts: Start Where You Are

You don’t need to have everything figured out to begin.

Just start with one small act of awareness.

Building emotional resilience doesn’t happen overnight—but with regular self-assessment, small changes become lasting habits. Over time, you’ll feel more balanced, more in control, and better equipped to face life’s challenges—especially during times of loss or emotional stress.

Ready to Check In With Yourself?

If you’re not sure where to begin, why not take a moment to assess how you’re really doing?

👉 Read the article "Is Unresolved Grief Holding You Back?" and take the free quiz.

It only takes a few minutes and could give you the insight you need to take your next step.

Or download your free guide:

📘 10 Common Mistakes When Handling Your Grief

Perfect if you’re supporting others as well as yourself.

Need personalised support?

💬 Book a free discovery call and let’s talk about how I can help you move forward.