The Mental Health Continuum Model is a tool that helps people understand the state of their mental health. The model uses a scale with four colour blocks: healthy (green), reacting (yellow), injured (orange), and ill (red). The table below illustrates it, and includes some of the thoughts and feelings people might have in each of its colour block.
Use the guided self-assessment provided below to help you identify which colour block best represents your current mental health. When you hover over a colour block, you will see suggested coping strategies, resources, and supports that are most helpful for that section.
There are more resources and coping strategies near the end of this toolkit that you can access to improve your 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 yellow block of the continuum are normal responses to stress and trauma that can be expected to resolve over time.
| HEALTHY | REACTING | INJURED | ILL |
Signs and indicators
| Normal mood fluctuations Calm/confident Good sense of humour Takes things in stride Can concentrate/focus Consistent performance Normal sleep patterns Energetic, physically well, stable weight Physically and socially active Performing well Limited alcohol consumption, no binge drinking Limited/no addictive behaviours No trouble/impact due to substance use | Nervousness, irritability Sadness, overwhelmed Displaced sarcasm Distracted, loss of focus Intrusive thoughts Trouble sleeping, low energy Changes in eating patterns, some weight gain/loss Decreased social activity Procrastination Regular to frequent alcohol consumption, limited binge drinking Some to regular addictive behaviours Limited to some trouble/impact due to substance use | Anxiety, anger, pervasive sadness, hopelessness, Negative attitude Recurrent intrusive thoughts/images Difficulty concentrating Restless, disturbed sleep Increased fatigue, aches and pain Fluctuations in weight Avoidance, tardiness, decreased performance Frequent alcohol consumption, binge drinking Struggle to control addictive behaviours Increased trouble/impact due to substance use | Excessive anxiety, panic attacks, easily enraged, aggressive Depressed mood, numb Non compliant Cannot concentrate, loss of cognitive ability Suicidal thoughts/intent Cannot fall asleep/stay asleep Constant fatigue, illness Extreme weight fluctuations Withdrawal, absenteeism Can’t perform duties Regular-to-frequent binge drinking Addiction Significant trouble/impact due to substance use |
Actions to take at each phase of the Continuum
| Focus on task at hand Break problems into manageable tasks Controlled, deep breathing Nurture a support system | Recognize limits, take breaks Get enough rest, food, exercise Reduce barriers to help-seeking Identify and resolve problems early Example of personal accountability | Talk to someone, ask for help Tune into own signs of distress Make self-care a priority Get help sooner, not later Maintain social contact, don’t withdraw | Follow care recommendations Seek consultation as needed Respect confidentiality Know resources and how to access them |
The Big Four
| 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 |
AIR: Ad hoc Incident Review
| ACKNOWLEDGE that something has happened, and listen | INFORM: Check in and apply the Mental Health Continuum Model | RESPOND: Observe and follow up |
| 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 |