National Self-Check Month
National Self-Check Month, observed every February, is a time to raise awareness about the importance of self-monitoring and taking charge of one’s health. National Self-Check Month encourages individuals to engage in regular self-checks and screenings to empower them to be proactive about their wellbeing. By embracing proactive health management, individuals can take significant steps towards a healthier and more fulfilling life.
Physical health self-checks:
Heart rate
The average heart rate for adults is 60 to 100 beats per minute. To check your heart rate, either place your index and middle finger of the wrist of the opposite hand just below the base of the thumb or at the neck place two fingers on the side of the neck below the jawbone. Using either method, count the beats for 15 seconds and then multiply by four (1).Skin checks
A skin self-exam is done best in a well-lit room in front of a full-length mirror. Notice any moles, blemishes, freckles and marks on the skin. Make sure to check hard to see places such as underarms, back of the neck, between the toes, soles of feet and back. Use a hand mirror to help assist if needed (2).Breast self-exams
It is encouraged that adult women perform a breast self-check exam once a month. To perform a self-breast exam, use your three middle fingers to press down on each breast and under the armpit. Check for any lumps, hardened knots or any other changes in the breasts (3).
Mental health self-checks:
Stress levels
Taking inventory and recognizing signs of stress is essential for mental wellbeing. Identifying stress triggers and then thinking about strategies for dealing with them is a great start to stress management. Signs of stress include trouble sleeping at night, low energy, muscle tenseness, headaches or an upset stomach with no medical cause (4).Emotional wellbeing
Paying attention to your emotional wellbeing by checking in on how you are feeling is a great way to be proactive and monitor your mental health. Ask yourself, or even write down, what's worrying you lately and what’s bringing you joy (5).
National Self-Check Month serves as a powerful reminder of the importance of actively participating in your own health and wellness. If during your self-checks you encounter any red flags or noticeable changes, don’t hesitate to reach out to a medical professional. Early detection and intervention can make a significant difference in the outcome of various health conditions. Your well-being is a priority and by working together with healthcare professionals, you can build a healthier life.
Sources:
“Want to check your heart rate? Here’s how”, Harvard Health Publishing, 17 Aug. 2021, https://www.health.harvard.edu/heart-health/want-to-check-your-heart-rate-heres-how
“How to Do a Skin Self-Exam", American Cancer Society, 23 Jul. 2019, https://www.cancer.org/cancer/risk-prevention/sun-and-uv/skin-exams.html
“Breast Self-Exam", National Breast Cancer Foundation, INC.” 17 Jan. 2024 https://www.nationalbreastcancer.org/breast-self-exam/
“Stress relief”, Mayo Clinic, 18 Nov. 2023, https://www.mayoclinic.org/healthy-lifestyle/stress-management/basics/stress-relief/hlv-20049495
“How to Check In On Your Mental Health: 5 Questions to Ask Yourself Every Day”, Chester County Hospital, 3 May 2021, https://www.chestercountyhospital.org/news/health-eliving-blog/2021/may/how-to-check-in-on-your-mental-health