£7.99 DIGITAL MENTAL FITNESS TOOL
When “I’m not okay” is all you can say, start here.
A gentle, guided check-in to help you pause, name what you are feeling, identify what you need and choose one kind next step.
Complete the eight-page check-in in around 5–10 minutes whenever things feel heavier than usual or you are struggling to put your feelings into words.
No pressure to feel better immediately. Just a calm place to start.
Get the check-in
Eight-page fillable PDF - Complete it digitally or print it at home.
Start with the sentence you already have
Sometimes you know that you are not okay, but finding the words to explain what is
happening feels difficult.
The “I’m Not Okay” Check-In gives you a calm, structured space to pause and listen to what you need. You will be guided to name what you are feeling, identify what may support you and choose one manageable act of kindness towards yourself.
You do not need to solve everything. You only need somewhere to begin.
A guided check-in for difficult moments
The workbook takes you through five gentle stages. You can move through them at your own pace and write as much or as little as you need.
1. Name what you are feeling
Choose from feelings such as overwhelmed, anxious, sad, tired, frustrated, numb, lonely or unsure, with space to add your own words.
2. Identify what you need
Consider whether rest, space, support, time, comfort, quiet or movement might help in this moment.
3. Choose one kind next step
Decide on one small, manageable action you can take for yourself without trying to fix everything at once.
4. Create a 24-hour support plan
Choose three realistic ways you can support yourself over the next day.
5. Complete your final check-in
Notice how you feel after completing the exercise and record what you want to remember from the moment.
This check-in may help if you:
- Know you are not okay but cannot find the words to explain why
- Feel overwhelmed, anxious, tired, low, numb or emotionally overloaded
- Are unsure what kind of support you need
- Want a calmer starting point before speaking to someone
- Need something more structured than a blank journal page
- Want to choose one manageable next step rather than solve everything at once
Good times to use this check-in
Use it in the middle of a hard moment, after a hard moment, or before you reach out to someone.
When everything feels too much
Use the check-in to slow things down, name what is present and focus on one need at a time.
When you cannot find the words
Complete it privately before speaking to a friend, family member, manager or professional.
When you need a gentle reset
Return to it after a difficult day, an emotionally demanding experience or whenever you need to check in with yourself.
What is inside your check-in
- A gentle opening reflection
- A feelings check-in with selectable options
- Space to name additional feelings
- A prompt to identify what you need most
- A “one kind next step” exercise
- Practical examples of small supportive actions
- A three-part 24-hour support plan
- A before-and-after emotional check-in
- Space to record what you want to remember
Time, format, and access
Price: £7.99, one-time purchase
Format: Eight-page fillable PDF
Completion time: Approximately 5–10 minutes
Access: Download after purchase
How to use it: Complete it digitally or print it
Designed for: Personal reflection, emotional check-ins and planning one kind next step
Materials needed: No special materials are required unless you choose to print it
What you get
The “I’m Not Okay” Check-In digital download is designed to be used quickly, gently, and more than once.
Digital download
£7.99
Included
How to use your check-in
1. Download your PDF
Your digital check-in will be available after your purchase is complete.
2. Find a few quiet minutes
You will usually need around 5–10 minutes, although you can take longer if you wish.
3. Complete the prompts
Type directly into the fillable PDF or print it and write by hand.
4. Return whenever you need it
Save a blank copy so you can complete the check-in again during future difficult moments.
A clear note about this resource
The “I’m Not Okay” Check-In is an educational self-reflection resource. It can help you name what you are feeling, consider what you need and identify one kind next step.
It is not therapy, medical advice, a diagnostic assessment or a crisis-support service. It cannot determine whether an action or situation is safe.
If you are experiencing significant distress, are concerned about your health or need personalised support, please contact an appropriately qualified professional.
If you or someone else is in immediate danger, call 999 or attend your nearest A&E department. If you need urgent mental health support in England but it is not an emergency, call NHS 111 and select the mental health option.
Refund terms
Because this is a digital product, your access and applicable cancellation rights will be explained at checkout. Please review the checkout terms before completing your purchase.
Quick questions
What will the check-in help me do?
Is this a journal?
How long does it take?
Is the PDF fillable?
Do I need to print it?
How will I receive it?
Can I use the check-in more than once?
Is this suitable for a crisis situation?
You do not need to have everything figured out
Get the check-inTake a few minutes to pause, name what you are feeling and choose one kind next step.
Eight-page fillable PDF • Approximately 5–10 minutes • Instant digital access
