PAUSE · NOTICE · RESPOND

Your Emotional Check-In

Take a moment to notice what is happening within you. You do not need to fix, justify or explain your feelings. Begin by naming what feels present.

Choose up to three emotions

STEP 1

What are you feeling?

Choose the emotions that feel closest to your experience right now.

STEP 2

How strong does it feel?

Rate the overall intensity of what you are experiencing.

Very gentle
5 /10
Very intense
This feeling is noticeable and may deserve some attention.

STEP 3

Where do you notice it?

Choose any areas where you feel tension, heaviness, movement, discomfort or sensation.

STEP 4

What might you need?

Select up to three needs. Choose what feels supportive, not what you think you should need.

OPTIONAL

What has been happening?

Add a short note if it would help you understand the context.

0/500

This activity supports personal reflection and is not a diagnostic or emergency assessment tool. Strong, persistent or distressing emotions may benefit from support from a qualified health professional.