The Mental Health Continuum Model is a self-assessment tool that checks your mental health status. By giving you the ability to identify changes in your mental health, this tool can increase resilience, reduce stigma, and improve well-being.
Once you’ve used the tool to check in with yourself, it will show your place on the continuum, and direct you to helpful resources.
Published with the permission of the Canadian Armed Forces.
This page illustrates the Mental Health Continuum Model and includes some of the thoughts and feelings people might have in each of its sections.
Use the guided self-assessment provided below to help you identify which part of the continuum best represents your current mental health.
Remember, mental health is always changing so you can return to the scale again to see how you have moved on the continuum.
Note: Signs and indicators in the reacting section of the continuum are normal responses to stress and trauma that can be expected to resolve over time.
Check your mental health status
Select the signs and indicators you identify with in each section of the Mental Health Continuum Model. You can pick as many items as you need.
“The big four” helpful actions to take
| 💚 Goal setting | 💚 Visualization | 💚 Self-talk | 💚 Tactical breathing |
|---|---|---|---|
| Specific: your behaviour Measurable: see progress Attainable: challenging and realistic Relevant: want it or need it Time-bound: set finish time | Be calm and relaxed Use all senses See positive mental images Keep it simple Use movement | Become aware of self-talk Stop the negative messages Replace with positive Practice thought stopping: “I can do this”; “I am trained and ready”; “I will focus on what I can do” | Rule of four: Inhale to count of four; exhale for count of four; practice for four minutes Breathe into the diaphragm |
If you are concerned about signs of poor or declining mental health in yourself or a buddy, get it checked out.
Resources include:
- Buddies
- Mental health team
- Chaplains
- Leaders/supervisors
- Crisis or help lines
- Community mental health services
- Family doctor