Pocket Card

R2MR Pocket Card [PDF - 558 KB]

Text equivalent

Healthy	Reacting	Injured	Ill
Normal mood fluctuations Calm & takes things in stride	Irritable/ Impatient Nervous Sadness/ Overwhelmed	Anger Anxiety Pervasively sad/ Hopeless	Angry outbursts/ aggression Excessive anxiety/ panic attacks Depressed/ Suicidal thoughts
Good sense of humour Performing well In control mentally	Displaced sarcasm Procrastination Forgetfulness	Negative attitude Poor performance/ Workaholic Poor concentration/ decision	Overt insubordination Can't perform duties, control behaviour or concentration
Normal sleep patterns Few sleep difficulties	Trouble sleeping Intrusive thoughts Nightmares	Restless disturbed sleep Recurrent images/ nightmares	Can't fall asleep or stay asleep Sleeping too much or too little
Physically well Good energy level	Muscle tension Headaches Low energy	Increased aches and pains Increased fatigue	Physical illnesses Constant fatique
Physically and socially active	Decreased social activity/ socializing	Avoidance Withdrawal	Not going out or answering phone
No/ limited alcohol use/ gambling	Regular but controlled alcohol use/ gambling	Increased alcohol use/ gambling - hard to control	Alcohol or gambling addiction Other addictions
Use Big Four+ Employ healthy coping Nurture support system	Recognize limits, take breaks Get adequate rest, food, exercise Identify and resolve problems early	Tune into own signs of distress Talk to someone, ask for help Get help sooner, not later	Know resources and access them Follow care recommendations Remember treatment works

The Big Four+

Tactical Breathing:

Progressive Muscle Relaxation (PMR):

Refocusing Strategies:

Shifting Attention

If you are concerned about signs of a mental health issue in yourself or in someone else, seek help sooner not later.

Resources include: