Downloads
Check-in checklist:
This list has some common sources of stres. Not all will apply to you, and you can add your own. Some categories will overlap.
Bodily needs
- hungry/signs of low blood sugar
- thirsty/signs of need to hydrate
- tired/sleepy
- pain/discomfort
- need bathroom
- too hot or cold
- need to stretch/move/stim
- (empty space to add your own)
Emotional needs
- signs of hypo-arousal/freeze/shutdown
- signs of hyper-arousal/fight/flight/meltdown
- strong emotions
- feeling impact of demands/expectations
- "peopled out"
- (empty space to add your own)
Sensory needs
- overstimulated
- understimulated
- noise sensitivity
- light sensitivity
- scent sensitivity
- tactile sensitivity
- food preferences unmet
- vestibular sensitivity (e.g., motion sick)
- urge to move (proprioceptive need)
- (empty space to add your own)
Mental needs
- bored
- processing new information
- processing multiple streams of input
- need to externalize mental tasks
- routine disruption
- (empty space to add your own)
Self-care options list:
- meet bodily needs that may be relevant
- reduce mental load (e.g., to-do list, brain dump, Goblin Tools, Routine Flow)
- self-advocate
- self-accommodate
- identify emotions and underlying needs
- take a break then try again
- share with a trusted person
- request support (specific to what you want)
- do something soothing/active to down/up-regulate
- (empty space to add your own)
Developing Emotional Awareness Using the Feelings Wheel
Emotional awareness can help with self-reflection, personal growth, decision-making, and communication.
Here is a step-by-step process for growing this skill:
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Step 1: Do a body scan
Pay attention to sensations in each part of your body, one by one. Mentally note sensations like warmth or coolness, calm or energy, and tension or looseness.
You can use a guided meditation to help you: Insight Timer body scan meditations .
The ability to feel these internal sensations is called interoception. Some people need more practice to sense these experiences.
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Step 2: Identify the emotion category
Look at the feelings wheel at feelingswheel.com (opens in a new tab) . Pick the term in the center that seems most relevant.
It is okay to guess. People experience physical sensations of emotions differently, so you will build your personal awareness over time.
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Step 3: Hone in
In the outer rings of the feelings wheel for the category you chose, notice which words resonate more for you.
Try not to rely on thinking alone. Ask your body which words feel more right. Choose one to three emotion words.
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Step 4: Pause and accept
Write down the feelings you identified using first-person language, such as, “I feel…”.
Pause to accept that these feelings are true for some parts of you right now, even if other parts know this is not the whole picture.
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Step 5: Journal about it
Here are some possible prompts:
- What does this feeling show I need?
- How can I care for that need?
- What do I believe about myself when I feel this way?
- How did I learn that lesson earlier in life?
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Step 6: Explore further
Feelings are often layered and complex. Check for feelings in other categories, including ones that seem dissimilar or conflicting, such as gratitude and grief together.
Repeat the same process to acknowledge those feelings.
Final suggestions
Recognizing your emotions helps you decide how to care for yourself and how to invite others to show care for you.
Emotional awareness is a skill that grows with practice over time. Try this process a few times this week and notice how it develops.
Remember: all feelings exist for your good. Even painful feelings can have positive intentions that emerge when you listen with compassion.
Therapy can help when it feels hard to understand or hold space for your emotions on your own.