Rushing from one task to another has become a daily routine. Being busy can make it harder to notice how your body feels, what emotions you are processing, and what thoughts are going through your mind. Follow this step-by-step guide to check in with yourself.

Regular check-ins can help regulate stress, train your brain to notice negative thoughts about yourself, and connect better with your body.

First, pause, take a couple of deep breaths, and spend a moment doing nothing.

Then shift your attention inside and note:

• In what parts of my body do I feel tension?

• Am I holding my breath?

• Am I fidgeting with my hands, biting my nails, or picking my skin?

Now describe what emotions you are feeling right now:

• Where does this emotion hide in my body?

• Can I name one dominant emotion?

• How intense is it?

Oftentimes, you can experience several emotions at the same time, such as fear and anger. If you can’t describe your emotions exactly, it’s okay. You can simply note that you feel overwhelmed and unpleasant, or that you feel nothing at all.

Then move to your thoughts:

• Can I focus right now, or are my thoughts chaotic?

• What recurring thoughts make me feel uncomfortable?

Regular check-ins help you notice whether you need a pause to relax, whether you have an emotion to process, or whether you have a thought to work through. To relax your body and mind, practice Tai Chi or mindful breathing.

If you want daily printable check-ins, use this PDF from Bearable.

Scientific Sources:

• Mapping emotional feeling in the body: A tripartite framework for understanding the embodied mind

• The PTSD Workbook: Simple, Effective Techniques for Overcoming Traumatic Stress Symptoms

• States of mind: Emotions, body feelings, and thoughts share distributed neural networks

Read Next:

• Relieve Pain. Try Tai Chi

• Learn Three Popular Methods of Mindful Breathing

• Touch Relieves Pain

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