COVID Support Hub

Wellbeing checklist

In times of uncertainty it’s normal to feel some anxiety about the world around us. It’s important that we have a level of self-awareness about our response to these circumstances and how this may present in the way we behave.

This wellbeing checklist is a guide for you to identify your current responses and behaviours and how they could be affecting your mental health and wellbeing. Importantly, it will help you work out which areas you may need to focus on to look after yourself, and ideas for how to stay well, regain balance or seek support.

Use this wellbeing checklist to help you understand how you are feeling through your own observable behaviours. Which category do you think you are currently sitting in?


  • Normal mood and emotion fluctuations
  • Normal levels of anxiety
  • Positive outlook and attitude
  • Focused on the present moment
  • Eating well
  • Sleeping well
  • Exercising regularly
  • Appropriate consumption of alcohol or tobacco
  • Staying connected to family, friends and colleagues
  • Engaged in interactions with social network
  • Performing well
  • Maintaining a structured routine
  • Positive workplace behavior
  • Slightly increased anxiety
  • Coping with work situation
  • Structured home routine
  • Coping with family care requirements
  • Low levels of medical anxiety
  • Connecting with family and friends through technology
  • Healthy level of news consumption


  • Slight difficulty managing mood and emotions
  • Increased levels of anxiety
  • Slightly negative outlook or attitude
  • Predominantly future-focused
  • Slight disturbance to diet
  • Slight disturbance to sleep routine
  • Exercising less often than usual
  • Increased consumption of alcohol, tobacco or other substances
  • Social withdrawal from family, friends and colleagues
  • Not initiating contact with social network
  • Mild sense of loneliness and isolation
  • Decreased performance or productivity
  • Missed deadlines or decreased work quality
  • Decrease in positive workplace behavior
  • Moderate levels of anxiety
  • Uncertain about work situation
  • Unstructured home routine
  • Challenges with family care requirements
  • Moderate levels of medical anxiety
  • Struggling to connect with family and friends through technology
  • Unhelpful level of news consumption


  • Unable to manage mood or emotions
  • High levels of anxiety
  • Bleak outlook or attitude
  • Worrying about the future
  • Poor diet
  • Poor sleep routine
  • Substantially less exercise and activity than usual
  • Excessive consumption of alcohol, tobacco or other substances
  • Disconnected from family, friends and colleagues
  • Strong sense of loneliness and isolation
  • Extreme difficulty performing role
  • Unable to function productively
  • Negative workplace behaviour
  • Extreme levels of anxiety
  • Uncertain about work situation or out of work
  • No home routine
  • Unable to cope with family care requirements
  • High levels of medical anxiety
  • No connection with family and friends through technology
  • Excessive and unhelpful level of news consumption

Depending where you placed yourself in the wellbeing self check-in, there are a range of strategies you could try to support your mental health and wellbeing:


Focus on staying well by maintaining a positive routine and proactively prioritising your mental health.

  • Look after yourself using the 5 Ways to Wellbeing to create a routine that prioritises your own self-care.


Focus on getting the balance right by increasing the protective factors around you and prioritising access to available supports.

  • Use the 5 Ways to Wellbeing to determine which areas you may have lost focus of and prioritise these areas
  • Stay connected with your own support network and make yourself familiar with the external support available to you


Focus on taking active steps towards accessing appropriate supports.

Take steps to access formal or expert support. This may be through your:

  • People Leader or HR Manager
  • Workplace Employee Assistance Program (EAP)
  • A referral from your GP to see a psychologist
  • Accessing a mental health support service or COVID-19 specific support


Not sure where to start? Our workplace mental health experts are here to help you.

Book a 15 minute chat