So you went through the day feeling a little off, but you couldn’t quite put your finger on why?
By the time you sit down at night, you realize you have been carrying stress, frustration, or even sadness all day long without fully knowing you did.
The reality is we often get so wrapped up in the busyness of life that we forget to check in with ourselves emotionally.
At a moments of time before I delve into my own internal world, I’d work head down, blame myself here’s and there that by the end of day, it’s too late for me to check-in with myself.
Now, when I delve into my internal world, I notice the emotions, feelings, and sensations arising in my body. What were they telling me that was happening within myself?
Let’s say frustration (emotion) or tightening of the throat (sensation) showed up.
I’d know I’d be holding words of discontent, so the stuck energy would be around my throat.
Pretty uncomfortable.
One way I’ve been going about this is NAPS…
Noticing: When uncomfortable emotions arise, take a moment to pause and notice sensations from your heart, not your head.
Awareness: Become aware of the sensations as in naming it, “I’m noticing a tightening of the chest.”
Presence: As you notice the sensations, gently bring your attention to the present moment. Let go of any urge to fix or analyze. Simply be with what is, allowing the feelings to exist without judgment.
Safety: Feeling the space within and around you and asking yourself, “am I safe right now?”
This not only helps me rest-into the sensations, but it also helps me do daily emotion check-ins with myself.
The key here is noticing and pausing for a moment to ask yourself, “How am I feeling right now?” Or if you do inner talk, “How are you doing tender aspect of me?”
This might sound simple and cheesy at times, but it’s one of the most effective tools for emotional awareness and self-care!
When life gets hectic, it’s easy to push our feelings aside in order of getting things done.
But regularly checking in with your emotions and doing NAPS helps you reconnect with yourself, understand what you’re feeling, and respond intentionally rather than reacting to a situation automatically.
Just like you check the weather before heading out for the day, doing emotional check-ins helps you prepare for the internal ‘weather’ of your mind and heart.
Whether you’re navigating stress, frustration, joy, or anything in between or the both-ands, understanding how you feel puts you in a position to act with greater awareness.
Let’s get into how you can start this.
Doing an Emotion Check-in
1. Set a Reminder
One of the easiest ways to start this practice is to set reminders on your phone.
Try setting two or three alarms throughout your day of your choosing.
When the reminder goes off, pause whatever you’re doing, and take a minute to check in with yourself.
For me, my Fitbit is programmed to alert me to get up and move every fiftieth minute of the hour, while it serves as a reminder to check-in with myself from time to time.
2. Ask Yourself, “How Am I Feeling?”
This is the heart of the emotion check-in.
When you pause, simply ask yourself, “How am I feeling right now?”
Try to name the emotion without overthinking it.
You might be feeling stressed, anxious, joyful, frustrated, or calm.
Whatever it is, just notice it.
3. Tune Into Your Body
Emotions don’t only exist in your mind—they show up in your body too.
As you check in with your feelings, take a moment to notice any physical sensations.
- Is there tension in your shoulders?
- A heaviness in your chest?
- A sense of lightness or warmth?
Connecting with your body’s signals can deepen your emotional awareness and help you stay present.
4. Don’t Judge—Just Notice
It’s important to remember that there’s no ‘right’ or ‘wrong’ way to feel.
The goal of an emotion check-in isn’t to change or fix what you’re feeling, but to simply notice and acknowledge it.
Approach your emotions with curiosity rather than judgment, like you’re observing them from the outside.
5. Take Action if Necessary
After you’ve acknowledged your feelings, you can decide if any action is needed.
If you notice you’re feeling stressed or overwhelmed, you might take a few deep breaths or step away from what you’re doing for a moment.
If you’re feeling joyful or content, acknowledge and savor that feeling.
You don’t need to act on every emotion, but sometimes small actions—like breathing or taking a break—can help.
Why Emotion Check-ins Matter
Doing regular emotion check-ins might seem like a small act, but it’s one that can dramatically change the way you navigate your day.
Consistently checking in with your emotions helps you stay connected to yourself, manage stress more effectively, and gain clarity on what’s driving your thoughts and actions.
When you make a habit of noticing your emotions, you’ll start to see patterns in your responses.
You’ll gain insights into what triggers certain feelings and how they impact your behavior. This increased awareness empowers you to make better decisions, manage your emotional state, and take actions that align with your well-being.
Your Challenge: Start Today
- Set a reminder on your phone for an emotion check-in today.
- When it goes off, pause for just one minute, ask yourself what you’re feeling, and notice how it shows up in your body.
This simple practice can transform how you navigate your emotions and bring more awareness to your life.
So, how are you feeling right now?
