Self-Assessment
Assess and Monitor Your Health Recovery Through Reflective Practices

Introduction

Self-Assessment is a reflective practice that involves regularly evaluating your physical, mental, and emotional health to track progress and identify areas for improvement during recovery. This technique empowers individuals to take an active role in their well-being, fostering resilience, and informed decision-making.

Why It Works

Self-Assessment enhances self-awareness, enabling individuals to recognize patterns in symptoms, energy levels, and emotional states, which supports tailored recovery strategies. By fostering mindfulness and accountability, it reduces stress and improves goal-setting, with studies showing that structured self-monitoring can improve health outcomes by up to 20% and enhance adherence to recovery plans. It also encourages proactive communication with healthcare providers, optimizing personalized care.

How To Do It

Instructions:

1. Prepare Your Space

Choose a quiet, comfortable area to sit with a notebook, app, or device for recording. Set aside 10–15 minutes, free from distractions, to focus on reflection.

2. Settle into Awareness

Take 5 deep breaths: inhale through your nose for four counts, hold briefly, exhale through your mouth for six. Center your mind to approach the assessment calmly.

3. Begin the Assessment

Reflect on the following three areas of your recovery (see items listed below). Score each item 1 thru 10, where 1 is a minor issue and 10 is most serious. Observe without judgment. Be honest with yourself.

a) Physical Health

Select the issues you want to monitor and track:

Fatigue
Neuropathy
Lymphedema
Other Side Effects
Sleep Difficulties/Insomnia
Pain Management
Mobility
Sexual Dysfunction
Diet/Nutrition/Appetite
Physical Activity & Exercise
Body Weight
Blood Pressure
Heart Rate

b) Mental & Emotional Well-Being

Select the issues you want to monitor and track:

Chemo Brain
Memory
Fear of Recurrence
Scanxiety
Stress & Anxiety
Depression/Hopelessness
Isolation/Loneliness
Body Image
Mood
Negative Thoughts
Role & Identity
Substance Abuse

c) Practical & Social Needs

Select the issues you want to monitor and track:

Financial
Employment
Food
Housing
Family Relationships
Friends

4. Prioritize

Review the items you've identified from the above lists (or ones you may have added). Rank them by score. Priorize the ones that are most important to address right now.

5. Most Important Issue

Now, select your most important issue and set it up for tracking and monitoring.

6. Personalize Your Tracking & Monitoring

Select all the other issues that you want to keep track of over time.

7. Seek Resources

Go to our Issues Menu; Choose Your Issue
Cancer Center
Primary Care Doctor
Patient Services & Social Workers
Supports Group

8. Handle Distractions Gently

If thoughts wander or emotions surface, acknowledge them calmly and then return to the next step in the process.

9. Conclude Mindfully

After completing the assessment, review your notes for 1–2 minutes. Summarize insights, then transition back to your day.

Helpful Tips:

Start small: Begin with 5-minute sessions if new to self-assessment.
Choose a format: Use paper, apps, or templates for consistency.
Stay neutral: Observe without self-judgment; focus on trends.
Manage overwhelm: Pause and breathe if reflection feels heavy; skip tough categories if needed.
Use a timer: Set a gentle alarm to keep sessions focused.
Practice regularly: Weekly check-ins build insight; daily for specific symptoms.
Track trends: Compare entries over weeks to spot progress.
Combine with support: Share findings with healthcare providers for tailored advice.
Be consistent: Regular practice deepens benefits over time.

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Scientific Research

Prochaska, J. O., & Velicer, W. F. (1997). The transtheoretical model of health behavior change. American Journal of Health Promotion, 12(1), 38–48. https://pubmed.ncbi.nlm.nih.gov/10170434/
Hyland, P., et al. (2019). Self-assessment of health and well-being in recovery: A systematic review. Journal of Behavioral Medicine, 42(4), 767–784. https://pubmed.ncbi.nlm.nih.gov/30737661/
McGloin, J. M., & Widom, C. S. (2001). Resilience among abused and neglected children grown up. Development and Psychopathology, 13(4), 1021–1038. https://pubmed.ncbi.nlm.nih.gov/11771905/
Taylor, S. E., et al. (2000). Psychological resources, positive illusions, and health. American Psychologist, 55(1), 99–109. https://pubmed.ncbi.nlm.nih.gov/11392870/

Self-Assessment
Assess and Monitor Your Health Recovery Through Reflective Practices

Introduction

Why It Works

How To Do It

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