Mental Health Checkup
A 5-minute self-assessment to understand your stress, emotional health, and overall wellbeing
Many individual carry stress, pressure, and emotional challenges silently for years. Work demands, relationship responsibilities, financial stress, and personal expectations can slowly build up without clear warning signs.
This short mental health checkup is designed to help you take an honest look at how you are doing across several important areas of life.
How the Checkup Works
It is not a clinical diagnosis. Instead, it provides a simple way to reflect on your current wellbeing and identify areas that may need attention or support. Take a few minutes to rate each area of your life and see where you currently stand.
This checkup evaluates several important areas that influence mental health and emotional wellbeing.
For each category, rate yourself on a scale from 1 to 10.
1 = very poor / struggling significantly
10 = strong and stable
Be as honest as possible. The goal is not perfection but awareness.
Mental Health Self-Assessment
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How much stress are you currently carrying in daily life?
Consider work pressure, financial responsibilities, family demands, and overall mental load.
Score yourself:
1 — Overwhelmed most days
5 — Manageable but often stressful
10 — Calm and balanced most of the time
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How aware are you of your emotions and how they influence your behaviour?
Some individual struggle to identify emotions beyond anger or frustration, while others have developed stronger emotional awareness.
Score yourself:
1 — Often confused about what I feel
5 — Sometimes aware of emotions
10 — Strong emotional awareness and expression
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How well do you manage difficult emotions such as anger, frustration, anxiety, or sadness?
This category reflects your ability to respond calmly rather than react impulsively.
Score yourself:
1 — Emotions often feel out of control
5 — Sometimes struggle to manage reactions
10 — Able to regulate emotions in most situations
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How healthy and supportive are your relationships with partners, family members, and friends?
Strong relationships play a major role in long-term mental wellbeing.
Score yourself:
1 — Frequent conflict or emotional distance
5 — Some positive relationships but challenges remain
10 — Supportive and fulfilling relationships
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Do you feel a sense of direction and purpose in your life?
This includes work satisfaction, personal goals, and a sense of meaning.
Score yourself:
1 — Feel lost or directionless
5 — Some goals but unclear direction
10 — Strong sense of purpose and motivation
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How healthy are the ways you deal with stress?
Consider habits such as exercise, sleep, alcohol use, screen time, or other coping behaviours.
Score yourself:
1 — Often rely on unhealthy coping behaviours
5 — Mixed coping habits
10 — Consistently healthy coping strategies
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How energized do you feel in daily life?
This category reflects burnout, fatigue, and mental exhaustion.
Score yourself:
1 — Constantly exhausted
5 — Some energy but frequent fatigue
10 — Consistently energized and motivated
What Your Score Means
Add up your scores from each category.
Maximum score: 70
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Strong mental health foundation
You appear to be managing most areas of life relatively well. Continue investing in healthy habits, supportive relationships, and stress management strategies.
However, even people with strong overall scores may benefit from occasional support when navigating major life transitions or challenges.
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Moderate stress and emotional pressure
Your results suggest that several areas of life may currently be under strain.
This is very common for individual balancing responsibilities, expectations, and emotional pressure. Improving emotional regulation, relationships, and coping strategies can make a significant difference.
Counselling can help identify underlying stressors and develop practical strategies for improvement.
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High mental health strain
A lower score suggests that stress, emotional challenges, or burnout may be significantly affecting your wellbeing.
You are not alone in this experience. Many individual reach a point where the pressure of responsibilities and emotional struggles becomes difficult to manage alone.
Professional counsellingcan help you better understand what is happening and begin rebuilding stability, clarity, and healthier patterns.
Why Mental Health Checkups Matter
Just like physical health, mental health benefits from regular reflection and awareness.
Many mental health struggles develop gradually over time. Stress builds, emotional patterns become ingrained, and unhealthy coping habits slowly form.
Taking time to assess how you are doing can help identify challenges earlier and make positive changes before problems become overwhelming.
When Counselling Can Help
Counselling can help if you are experiencing:
• chronic stress or burnout
• anger or emotional regulation challenges
• addictive behaviour patterns
• loss of motivation or direction
• feelings of emotional overwhelm
Working with a counsellor provides a structured and supportive space to explore these challenges and develop healthier ways of navigating them.
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Research shows that self-reflection and structured mental health assessments can increase awareness of emotional wellbeing and encourage individuals to seek support earlier when challenges arise.
Individual are significantly less likely to seek mental health support than women, even though they experience similar levels of emotional stress and mental health challenges.
Tools like self-assessments can help individual recognize when additional support may be helpful.
Source:
-Prochaska, J. O., & DiClemente, C. C. (1983)
Stages and Processes of Self-Change of Smoking: Toward an Integrative Model of Change
Journal of Consulting and Clinical Psychology
Book Your Counselling Session
Individual counselling offers a flexible space to talk through whatever challenges you are currently facing. Some clients come in with a specific concern such as stress, relationship conflict, addiction related struggles, or emotional overwhelm. Others simply know that something feels off and want a place to explore what is going on.
These sessions are not limited to one specific program. They provide personalized support based on your situation, goals, and experiences. Together with Shaun, you can work through emotional patterns, identify underlying stressors, and develop practical strategies to move forward with greater clarity and stability.
Individual counselling can help with anxiety, anger, relationship difficulties, burnout, loss of motivation, addiction related behaviours, or periods of major life transition. The goal is to create a supportive environment where you can speak openly, better understand what you are experiencing, and develop healthier ways to navigate challenges in everyday life.
Individual Counselling
50 min session
Personalized counselling support for stress, anxiety, relationship challenges, addictive behaviour patterns, emotional regulation, and personal growth.
Our Specialized Services
Relationship Repair and Growth
50 min session
Guidance to rebuild trust, improve communication, and create healthier connections with partners and loved ones.
Addiction Support & Healing
50 min session
Focused support for overcoming unwanted sexual addictions, any addictive behaviour and rising above destructive patterns.
Confidence and Purpose
50 min session
Breaking free from destructive patterns and rebuilding confidence while guiding individual toward a more purposeful life.
Based in Breton, Alberta | Online Counselling Across Alberta and BC
Momentum Virtual Counselling is led by Shaun Morrison, a Master Practitioner in Clinical Counselling (MPCC) and provides secure online counselling for individual across Alberta and British Columbia. While the practice is registered in Breton, Alberta, all sessions are conducted virtually to ensure accessibility, privacy, and flexibility.
Individual regularly connect from Calgary, Edmonton, Red Deer, Lethbridge, Vancouver, Victoria, Kelowna, Nanaimo, and surrounding communities. Whether you live in a larger city or a smaller town, online counselling offers the same structured, practical approach focused on relationship repair, addiction recovery support, and rebuilding confidence and purpose.
Office Location
Momentum Virtual Counselling
4811 53 Ave
Breton, AB T0C 0B8
Phone: +1 877 714 4769
This is the registered business location. All counselling sessions are provided online.
Contact Us
A Safe Space to Begin Your Journey
Reaching out for support takes courage. At Momentum Virtual Counselling, we honour that first step by creating a compassionate and confidential space where you can begin your path toward growth, healing, and clarity. Whether you’re seeking guidance for relationship challenges, stress management, addiction recovery, or overall emotional wellbeing, we’re here to listen and help you find a path forward.
Our approach is grounded in mindfulness and evidence-based counselling practices. Every session is designed to meet you where you are — supporting your unique story, values, and pace. Sometimes, just having someone to talk to can make all the difference.
info@momentummindfulness.com
(877) 714-4769
