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Check Your Mental Health with the Emotional Thermometer – Insights from Anastasia Satriyo

Why emotional awareness and healthy boundaries are essential in the post-pandemic era

The pandemic has transformed not only our work habits but also our mental health. In this inspiring conversation with Anastasia Satriyo, a child and adolescent clinical psychologist, we explore how the “emotional thermometer” can help us reflect on our mental state, create healthier boundaries, and live more balanced lives in the post-pandemic world.

The Impact of the Pandemic on Mental Health

When the pandemic hit, many were unprepared for its psychological impact. Even Anastasia, who had studied psychology and undergone therapy, shared how returning to her parents’ home triggered her depression relapse. The uncertainty, lack of control, and sudden lifestyle changes shook everyone’s mental health, regardless of background or knowledge.

From In-Person to Online Therapy

Shifting from in-person counseling to online sessions was a major challenge. At first, a one-hour Zoom consultation felt as draining as three hours of face-to-face practice. Over time, adaptation came — but it highlighted how every adaptation consumes mental energy.

Work-Life Boundaries in the Post-Pandemic Era

The pandemic blurred the line between work and rest. Working from home meant emails, messages, and tasks spilled into evenings and weekends. Now, as many return to offices, the challenge is to establish healthy boundaries — knowing when to stop working, when to rest, and when to prioritize family.

Why Healthy Boundaries Matter

• Prevents burnout: Without rest, mental health deteriorates rapidly.
• Improves relationships: Both family and work benefit when boundaries are respected.
• Restores balance: Life isn’t just about work; it’s about living fully.

“Breaks are productive too. Even 15 minutes of breathing, walking, or listening to music can recharge your mind.”

The Emotional Thermometer: A Practical Tool

Anastasia suggests using a scale from 1 to 10 to check your emotional state regularly:

• 1–3: Feeling powerless, drained, or stuck.
• 4–6: Getting by, but lacking excitement or motivation.
• 7–10: Feeling empowered, calm, and flourishing.

This simple self-check helps you reflect: Are you living life on your own terms? Do you have options? What brings you peace and satisfaction?

Parenting, Work, and Emotional Presence

One of the strongest messages from Anastasia is that children need emotionally present parents. Working hard provides financial security, but neglecting emotional connection can lead to long-term damage. Balance is key: even if work demands energy, parents must still save some for their children.

How to Build Healthier Boundaries

Practical Steps

• Set clear limits: avoid work chats after 9 PM unless urgent.
• Take micro-breaks daily: a short walk, breathing exercise, or time away from screens.
• Reserve personal time: mornings without checking phones, weekends for family, or a day-off “mini sabbatical.”
• Learn to say “no” politely: practicing refusal is like exercising a muscle.

Resilience and Meaning

Mental health isn’t about being happy all the time. It’s about resilience — bouncing back after challenges, like a basketball returning to its natural state. Happiness comes in small, consistent moments, not constant highs. The key is balance: time for yourself, family, and meaningful work.

Conclusion

The post-pandemic era has shown us the importance of emotional awareness, boundaries, and reflection. By using tools like the emotional thermometer and practicing self-care, we can create healthier routines that support both mental stability and productivity.

How about you? On a scale of 1 to 10, how are you feeling today? Share your thoughts below and let’s start a conversation on building healthier lives together.

Labels:

Self Development

References:

Youtube Channel	Title	Link
Youtube: FellexandroRuby	Lunch #108: Check Up Your Mental Health with the Emotional Thermometer feat. Anastasia Satriyo	https://www.youtube.com/watch?v=MFH3kac-PVk