Free coping tool

The Basic Needs Check-In

A practical guide for difficult days

Use the checklist or write a few notes if it helps. Nothing you enter is sent to us.

A practical guide for difficult days

You do not have to complete a perfect routine. Start with what matters most.

1. Check your immediate needs

Need	My situation today
Water	Your situation: Water
Food	Your situation: Food
Medication	Your situation: Medication
Hygiene	Your situation: Hygiene
Sleep	Your situation: Sleep
Medical or dental care	Your situation: Medical or dental care

2. Choose the most important next action

Needs that affect immediate health and safety come first.

If you are very unwell, unable to maintain essential food or fluid intake, experiencing serious symptoms or unable to manage essential medication safely, seek appropriate healthcare assistance.

Otherwise, select one manageable action.

Food: Eat something simple that is available and safe to eat.

Water: Put a drink within reach and take a few sips.

Hygiene: Choose one useful step, such as washing your face, brushing your teeth or changing your clothes.

Medical care: Find the clinic number, send an appointment request or ask someone to help arrange care.

Environment: Clear a small space needed for eating, sleeping or moving safely.

3. Use the reduced-capacity option

Full task	Smaller possible step
Cook a meal	Eat a simple ready-to-eat option
Complete a shower routine	Wash essential areas
Clean the bedroom	Remove rubbish from one surface
Arrange several appointments	Contact one healthcare provider
Do all the laundry	Find one clean outfit

These are temporary adaptations, not requirements to ignore ongoing needs.

4. Ask for specific help

"I've been struggling with everyday care lately. Could you help me with [one task]? I would appreciate practical help rather than criticism."

5. End with one question

What do I need today that I have been overlooking?

Your notes

You deserve access to care even when asking for it feels difficult.

About these resources

These articles and tools provide general mental-health education and practical support. They do not diagnose conditions or replace individual medical or mental-health care.

If symptoms are persistent, worsening or interfering significantly with daily life, consider speaking with a qualified healthcare professional. Seek urgent assistance for immediate health or safety concerns.

Explore further

The forthcoming book Depression Things Nobody Talks About will explore these experiences through longer stories, deeper reflections and additional practical exercises.

The articles and coping tools in this library will remain free.

The Depression Chronicles Changing Narratives. Healing Minds. Restoring Hope.