Emotional Check-In
PAUSE · NOTICE · RESPOND
Your Emotional Check-In
Take a moment to notice how you feel right now. You do not need to fix it or explain it. Just choose the words that feel closest.
BEFORE YOU BEGIN
Give yourself a moment to settle
You do not need to feel perfectly calm. But you may get a clearer result if you are not rushing. If you can, make a cup of tea, get comfortable, take a few slow breaths and let yourself arrive before you begin.
Take your time. There are no right or wrong answers.
STEP 1
What are you feeling?
Pick up to three feelings that seem closest to how you feel right now.
STEP 2
How strong does it feel?
Move the slider to show how strong the feelings are right now.
STEP 3
Where do you notice it?
Pick any places where you notice tightness, heaviness, tingling, discomfort, numbness or another body feeling.
STEP 4
What might you need?
Pick up to three things that might help. Choose what feels useful, not what you think you should choose.
OPTIONAL
What has been happening?
Add a short note if it would help you understand the context.
YOUR CHECK-IN
What may be asking for your attention
GENTLE REFLECTION
What this may be showing you
PAUSE AND ASK
A question to sit with
ONE SMALL STEP
Choose something supportive
You do not need to solve everything. Choose one manageable action that feels appropriate for you.
YOUR CHOSEN ACTION
A TERM WORTH KNOWING
Nervous system activation
In simple words: your body and brain can turn their alert level up or down depending on what is happening around you and inside you.
Nervous system activation describes changes in how alert, energised or shut down your system feels. A very high-alert state is sometimes called hyperarousal. A very low-energy or shut-down state is sometimes called hypoarousal.
You do not need to remember these words to use this tool. They are here so the terms feel familiar when you see them elsewhere.
KEEP THIS FOR LATER
Save this check-in
Save a copy in this browser so you can return to it later. This tool uses the standard Stardust Self saved-result format for future dashboard integration.
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.