Lesson 1 of 0

In Progress

My Progress

Below you can see a progress chart showing how your responses to the Weekly Check-In questionnaire have changed over time.
*A higher score indicates a better rating of emotional health. A lower score may indicate an area to focus on when practicing your exercises.

To add a new entry, fill out the Weekly Check-In form below:

Weekly Check-in

Updates

How often did you have thoughts containing these "Red Flag" words over the past week?

Not at all

Several times per week

About once per day

Several times per day

Feels like all day

Red Flags (Unacceptable Situation)
Must/Mustn't
Should/Shouldn't
Have to
Expect
Supposed to
Needs to
Unacceptable
Can't
Wrong
Bad
Weak
Too (much)
Not enough
Horrible
Doomed
Catastrophe
Hurt/Harm
What if
Why
(I have a) problem/ illness/ sickness/ disease

When you had thoughts containing these "Red Flag" words over the past week, how often did you engage them (vs. ignoring them)?

Always ignore such thoughts

Ignore most of the time

Engage about 50% of the time

Engage more often than ignore

Engage almost always

Engaging a thought = heeding/listening to a thought, or trying to avoid/refute/get rid of a thought

Red Flags (Unacceptable Situation)
Must/Mustn't
Should/Shouldn't
Have to
Expect
Supposed to
Needs to
Unacceptable
Can't
Wrong
Bad
Weak
Too (much)
Not enough
Horrible
Doomed
Catastrophe
Hurt/Harm
What if
Why
(I have a) problem/ illness/ sickness/ disease

How often did you find yourself violating the following "Timing Rules" over the past week?

Almost never

Only occasionally

Maybe 50% of the time

More often than not

Almost always

"Timing Rules" for unpleasant thoughts:

I engage the thought only once
I engage the thought for less than a minute
I don't engage "what if" or other thoughts for which I don't have enough info to make a decision
I don't engage the thought if I'm busy (e.g. in a meeting, with friends, etc.)
I don't engage the thought if I'm currently upset, anxious, angry, etc.

Engaging a thought = heeding/listening to a thought, or trying to avoid/refute/get rid of a thought

How often did you perform tasks, errands, duties, work, exercise, and other activities out of a sense of obligation ("have to") and not desire ("want to") over the past week?

Almost never out of obligation, always out of desire

Only occasionally out of obligation

Maybe 50% of the time

Out of obligation more often than out of desire

Almost always out of obligation

How often over the past week did you take a moment to appreciate something you accomplished or experienced?

Several times per day

About once a day

Several times a week

Maybe once a week

Nearly never

How well were you able to tolerate the presence of unpleasant thoughts, physical sensations, or behavioral impulses over the past week?

I was able to tolerate them nearly always

I was able to tolerate them most of the time

I was able to tolerate some manifestations (e.g. physical sensations) but not others (e.g. thoughts)

I was able to tolerate them only rarely

Nearly never, I'm always reacting to them

Tolerance = accepting the presence of an unpleasant thought without engaging it; accepting the presence of uncomfortable bodily sensations without trying to understand or resolve them; accepting the presence of behavioral impulses without heeding them.

How often did you initiate or appreciate enjoyable/relaxing/fruitful experiences over the past week?

I initiated several enjoyable instances

I didn't initiate but did enjoy several experiences

I didn't initiate, and only sometimes managed to enjoy experiences

I tried but didn't enjoy the experiences I participated in

I avoided or didn't participate in any potentially positive experiences

How proactive were you in performing activities to relax or release tension over the past week?

I initiated several enjoyable instances

I didn't initiate but did enjoy several experiences

I didn't initiate, and only sometimes managed to enjoy experiences

I tried but didn't enjoy the experiences I participated in

I avoided or didn't participate in any potentially positive experiences

Tension release activities include: physical activity, relaxation exercises, meditation, hobbies, arts, sharing with others, going out with friends, listening to music, attending shows/performing arts, going to a spa/massage, playing with kids/pets, etc.

When you were feeling stressed or upset over the past week, how often did you make a conscious effort to cope with your emotions in a healthy manner?

I was often aware of my emotions and coped in a healthy manner

Most of the time I was aware and coped well, with a few misses

I only sometimes was aware or only sometimes made an effort to cope in a healthy manner

I tried but rarely succeeded in coping in a healthy manner

I rarely made an effort to stay aware of my emotions or to cope in a healthy manner

How much distress did your symptoms or overall mental health cause you over the past week?

Barely any distress

Only occasional and mild distress

I felt significantly distressed once

I felt significantly distressed several times

I felt significantly distressed every day